Sedentary lifestyles and mental health: impacts and solutions?

A sedentary lifestyle is often singled out for its negative effects on physical health, including increased risk of obesity, cardiovascular disease and diabetes. But its impact on mental health is just as worrying. Stress, anxiety, depression... A sedentary lifestyle can have profound consequences on our psychological well-being. Let's decipher this link and see how physical activity can be an essential lever for improving mental health.

Sedentary lifestyles and mental health: what's the link?

A sedentary lifestyle is defined by low energy expenditure on a daily basis, often associated with a lifestyle in which the hours spent sitting (work, screens, transport) far exceed those spent moving. This lack of activity can disrupt numerous biological and psychological mechanisms:

1. Impact on the brain and emotions

Lack of exercise has a direct impact on brain chemistry. Physical activity stimulates the production of happy hormones, key neurotransmitters for regulating mood and reducing stress. Conversely, a sedentary lifestyle promotes a decline in these hormones, leading to feelings of fatigue, demotivation and sometimes even depressive symptoms, according to Santé publique France.

2. Increased stress and anxiety

Staying inactive for too long can lead to increased stress. The absence of movement prevents the body from releasing accumulated tension, and the cognitive overload associated with screen work or excessive consumption of digital content can intensify anxiety.

3. Lower self-esteem

Inactivity can also affect self-perception. Lack of exercise can lead to weight gain or a feeling of lethargy that affects self-confidence. What's more, the absence of physical or sporting goals can reduce the sense of achievement that is essential to mental well-being.

4. Worsened sleep disorders

A sedentary lifestyle is also associated with impaired sleep quality. Physical exercise helps to regulate circadian rhythm, reduce sleep disorders and improve sleep quality (Medcline). Conversely, a lack of movement leads to reduced physical fatigue, making it harder to fall asleep and less restful.

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How can we combat the negative effects of a sedentary lifestyle?

Faced with these facts, it's crucial to incorporate more movement into your daily routine. Here are a few simple but effective strategies:

1. Integrate physical activity gradually

You don't have to become an athlete overnight! Walking 30 minutes a day, taking the stairs or practicing yoga can already have a significant impact on mental health.

2. Play a sport you enjoy

The important thing is to find an activity that's fun and not seen as a constraint. Dance, weight training, crossfit, hiking... there's something for everyone!

3. Reduce sitting time

In the office, it's a good idea to get up every 30 to 60 minutes to stretch or walk around a bit. Some companies even offer adjustable desks so you can work standing up.

4. Combining movement and socialization

Playing sports in a group or with friends is an excellent way to combine physical well-being and social bonding, two key elements in the fight against anxiety and depression.

5. Practice breathing and meditation as a complement

Physical movement can be complemented by relaxation techniques such as meditation or controlled breathing, which help to regulate stress and emotions.

A sedentary lifestyle has a profound impact on our mental health, increasing the risk of stress, anxiety and sleep disorders. And yet, it's possible to take action now by incorporating more movement into your daily routine. By adopting a gradual approach and choosing activities that suit your desires, you can improve your mental well-being while taking care of your body.

So, ready to get moving for better mental health? 🚀💪

By Candice Lhomme