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CONTROLLING OUR SEDENTARY LIFESTYLE IN THE WAKE OF A GLOBAL PANDEMIC


The year 2020 being the year of the full blown shift in lifestyle dimensions resulting from the coronavirus also registered a complete alteration in almost all known human forms of interactions; education, work, business and everything.

Whereas in the years leading up to these covid19 years, the facts remain that we already had our lives gradually slipping off our control. With modern gadgets, smart electronic devices, reality TV etc., and of course the lockdown, social distancing and other advanced/protective living conditions, a sedentary lifestyle now commonly trends among not just the high and mighty or the professional career people but the average low income earners too. With the internet, social media, work-from-home conditions, virtual learning and video conferencing/meetings our typical everyday patterns of living now commonly involves little or no physical activity.

We are almost all now living a sedentary lifestyle because we now often remain on a spot with little or no real sport for long hours. Most people now have the habit of lying down while engaged in the most common activities of this day and age; reading, socializing, watching television, playing video games, or using a mobile phone/computer for business, online trading, banking, religious activities and almost every other thing.

Little wonder why the prevalence of obesity, type 2 diabetes, some types of cancer, cardiovascular disease, early death etc., are now known consequences of our lifestyle choices. Extended periods of inactivity no doubt will continue to reduce metabolism and impair the body’s ability to control blood sugar levels, regulate blood pressure and break down fat. This invariably brings about the medical condition known popularly as hypertension which is a threat to the health of people globally. It is a major contributor to morbidity and mortality.

In Nigeria, the overall prevalence of hypertension ranges from 8% - 46.4%. About 25% of the adult population, have hypertension. It is the number one risk factor for stroke, heart failure, ischemic heart disease and kidney failure

SOME FACTS ABOUT HYPERTENSION

1. Blood pressure usually increases with age.

2. Hypertension is more prevalent, more severe and diagnosed at younger age among Africans, African-Americans than Caucasians.

3. One in every three people with hypertension does not know.

4. Untreated hypertension leads to devastating complications like stroke, heart attack, heart failure and kidney failure.

5. At least one million persons die every year from hypertension or its complications globally.

6. Ninety-five percent of hypertension is primary, which means that the cause is unknown.

However, secondary hypertension refers to high blood pressure caused by other conditions or medications. Examples include kidney diseases, thyroid disease, abnormal constriction of the aorta, high blood pressure in pregnancy, tumors of the adrenal gland, oral steroids, oral contraceptive pills and chronic use of certain over-the-counter medications such as non-steroidal anti-inflammatory drugs.

Whereas hypertension is caused by environmental factors like; diet, physical inactivity, toxins, and psychosocial factors in addition genetic factors, there is no doubt about the fact that elevated Blood Pressure results from dietary factors also.

Therefore, proper nutrition and healthy lifestyle play major roles in preventing hypertension and other complications that come with High blood pressure.

Weight loss, Reduced Salt intake, Increased Potassium Intake among others would greatly help in preventing and/or managing blood pressure.

Many heavy drinkers may not want to hear/read this but it is true that reducing alcohol intake is directly proportional to a reduced blood pressure and the risk of complications that come with it.


Some of the things I do, personally to check the consequences of a sedentary lifestyle include;

1. I stand rather than sit when in a public transport (train or bus)

2. I enjoy walking to work, using my bicycle sometimes or even drive and park somewhere safe then walk the remaining distance.

3. I also take walks during lunch breaks then I set reminders to stand up every 30 minutes when working at my desk.

Depending on your peculiar reality, you could try investing in a standing desk or asking the workplace to provide one and you should take a walk or stand up during coffee or tea breaks.

4. I also spend more time doing chores around the house, especially DIY or gardening plus I making excuses to leave the office or move around the building.

A friend of mine taught me to take phone calls outside and walk around at the same time. We also periodically adopt the strategy of spending some free time being active rather than watching television or playing video games.

If you must always focus on the screen, then try getting up and walking around during television commercials.

5. I also almost always take the stairs instead of using the elevator.

We may not be able to revert to the perfectly healthy natural way of living, but we can consistently try to be deliberate about certain things we have control over so that our physical and mental health stays top notch.

-Simpa


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