Don’t be a couch potato

IN today’s fast-paced digital age, it is all too easy to fall into the trap of a sedentary lifestyle.

The convenience of modern entertainment and work-from-home setups often leads to long hours spent sitting, whether it is in front of a computer, television, or on the couch.

While relaxing after a busy day may seem like the perfect way to unwind, it hides a less relaxing truth. Being a couch potato is more than just a harmless way to pass the time – it is a silent saboteur of one’s health.

According to the World Health Organization (WHO), approximately 31 per cent of the global population aged 15 and above engages in insufficient physical activity, contributing to the death of approximately 3.2 million people every year.

‘Am I a couch potato?’

“The term ‘couch potato’ usually describes someone who spends a lot of time watching television or using a phone, engaging in little to no physical activity,” says consultant internal medicine physician at Columbia Asia Hospital Miri, Dr Yeo Peng Hwi.

He adds that other signs include feeling lazy or unmotivated to move, experiencing weight gain or muscle loss, and noticing a decline in one’s overall energy levels and stamina.

“This term often has negative associations, implying laziness, idleness, and a lack of productivity. However, the effects of a sedentary lifestyle reach far beyond perception, posing significant health risks that can impact overall well-being in various ways,” says Dr Yeo.

Health hazards of inactivity

Dr Yeo says a sedentary lifestyle, characterised by physical inactivity, can lead to numerous health issues, particularly becoming overweight and obesity.

“This condition arises from an imbalance between calorie intake and physical activity, with each exacerbating the other: excess weight discourages movement, while physical inactivity leads to weight gain, creating a harmful cycle.

“Obesity is associated with various health problems, including high blood pressure, Type 2 diabetes, coronary artery disease, and certain cancers.”

Dr Yeo adds that a sedentary lifestyle is also one of the leading causes of chronic non-communicable diseases (NCDs).

“The symptoms of these conditions progress slowly and may not be immediately apparent.

“Without routine health screenings, people may be unaware of issues like high blood pressure, elevated blood sugar, and unhealthy cholesterol levels.

“Researchers believe that a sedentary lifestyle directly impacts insulin resistance, further increasing the risk of metabolic disorders.”

In addition, Dr Yeo says prolonged periods of immobility are linked to deep vein thrombosis (DVT).

“DVT occurs when blood clots form in the veins, usually due to sluggish blood flow in the legs. Symptoms can include swelling and pain in the calves.

“If a clot breaks loose and travels to the lungs, it can lead to a life-threatening condition called pulmonary embolism.

“This is why regular movement is crucial to keeping your blood circulating well and reducing the risk of DVT.”

Beyond these health risks, Dr Yeo says prolonged sitting can lead to body aches and neck pain, particularly when sitting with poor posture on a sofa that does not provide adequate back support.

‘Breaking the sedentary cycle’

The role of regular exercise in health promotion is often underrated.

“Incorporating regular physical activity into daily routines can significantly improve health outcomes and should be an integral part of treatment programs for chronic diseases such as hypertension, Type 2 diabetes, cardiovascular disease, and dementia.”

Exercise not only helps in managing these conditions, but also plays a crucial preventive role.

According to Dr Yeo, there is abundant evidence supporting the benefits and effectiveness of regular exercise.

“For example, moderate-intensity aerobic activity, such as brisk walking, has been shown to improve cardiovascular health, enhance insulin sensitivity, and support weight management.

“Weight management is another critical benefit, as physical activity helps maintain a healthy weight and reduces the risk of obesity-related diseases,” he says.

‘Movement matters’

Dr Yeo says evidence from observational data indicates that a sedentary lifestyle is associated with a significantly greater risk of premature death.

“Taking breaks from long periods of sitting by doing short bursts of activity or stretching can be very beneficial. It helps improve blood flow to your legs, reducing the risk of varicose veins and DVT.

“It also eases muscle tension and soreness, and positively impacts glucose metabolism, which can lower the risk of Type 2 diabetes, cardiovascular disease, and obesity,” he elaborates.

Furthermore, Dr Yeo says incorporating strength training exercises can help maintain muscle mass and bone density, further supporting overall health and mobility.

He points out that while standing alone may not be as beneficial as walking or moderate-intensity exercise, encouraging short periods of activity, whether standing, stretching, or walking, during long periods of sitting, is vital for health.

“Strategies such as using a standing desk, taking short walking breaks, or engaging in quick stretching exercises can be easily incorporated into daily routines,” advises Dr Yeo, adding that these minor changes can accumulate significant health benefits over time.

‘Staying active as you age’

As our society ages, we must address health issues associated with aging. Contrary to the belief that the elderly people deserve a laid-back lifestyle, physical inactivity can do more harm than good, potentially shortening their lifespan.

“Inactivity is a major cause of muscle wasting, leading to weakness and instability.

“When combined with osteoporosis, which is worsened by a lack of physical activity, older adults become much more prone to falls and fractures. This cycle further reduces their mobility and overall quality of life,” says Dr Yeo.

He stresses that promoting physical activity among the elderly individuals can enhance their strength, balance, and overall health; thereby, reducing the risk of injuries and improving their quality of life.

‘Striking a balance for kids’

Other than the elderly people, children and adolescents, who are in critical stages of growth, require adequate physical activity to build muscle strength and bone density.

Dr Yeo says providing them with the right knowledge and opportunities can foster a more active, healthy lifestyle.

“Regular physical activity helps in maintaining a healthy weight, reducing the risk of chronic diseases, and enhancing mental health by reducing symptoms of anxiety and depression.”

Dr Yeo points out that the addictive nature of consumer electronics, communications, and computers – often referred to as the ‘3Cs’ – can significantly impact lifestyles, emphasising the need for parental supervision to manage screen time effectively.

“Excessive screen time is linked to various health issues, including poor posture, eye strain, and disrupted sleep patterns, as well as a sedentary lifestyle that can contribute to obesity and other metabolic conditions.

“Encouraging outdoor play, sports, and physical activities can help young people develop healthy habits that will benefit them throughout their lives. Outdoor activities not only provide physical exercise but also offer opportunities for social interaction, skills development, and exposure to nature, which can enhance emotional well-being.”

All these aspects considered, Dr Yeo says addressing the dangers of a sedentary lifestyle requires a comprehensive approach that promotes physical activity across all age groups.

“From children and adolescents to the elderly folks, fostering an active lifestyle is essential for preventing a wide range of health issues and enhancing overall well-being.

“Public health initiatives, educational programmes, and community support can play a pivotal role in encouraging more active lifestyles, leading to a healthier and more productive society,” he said further.