A sedentary lifestyle shortens human lifespan: Five tips from experts for a healthier life

In the hustle and bustle of the modern age, many people cannot find time to exercise, claiming they feel tired or even exhausted; they choose to use the elevator instead of taking the stairs, and prefer to sit in front of a screen after dinner as soon as they get home... However, studies reveal that a sedentary lifestyle shortens one's lifespan. So much so that, according to data from the Ministry of Health, 15 percent of deaths are caused by insufficient physical activity.

Emphasizing that everyone from 7 to 70 should exercise for a healthy life, Prof. Dr. Tolga Aydoğ, a Physical Therapy and Rehabilitation Specialist and Sports Physician at Acıbadem Fulya Hospital, says, "We recommend 150 minutes of moderate-intensity aerobic activity and strength exercises per week for everyone who does not have a health problem.

For those who work at desks and those who cannot exercise at all, we recommend taking 10 thousand steps a day, using stairs instead of elevators, engaging in physical activities outdoors, and taking a walk for at least 15 minutes after lunch." Emphasizing that exercise plays a critical role in health, Prof. Dr. Tolga Aydoğ explained what needs to be known about exercise and provided important warnings and suggestions.

Regular daily exercise ensures that the musculoskeletal and cardiovascular systems function more effectively, supports reaching an ideal weight by helping to shed excess pounds, and makes healthy aging possible. Furthermore, it contributes to social development by protecting mental health. A sedentary lifestyle, on the other hand, shortens life expectancy by leading to many diseases such as heart disease, high blood pressure, and diabetes. According to Ministry of Health data, 15 percent of deaths are caused by insufficient physical activity.

Pointing out that sufficient physical activity is necessary for every age group, Physical Therapy and Rehabilitation Specialist and Sports Physician Prof. Dr. Tolga Aydoğ says, "A healthy person's exercise plan is recommended to include at least 30 minutes of moderate-intensity aerobic exercise 5 days a week or vigorous aerobic exercise 3 days a week. Two days a week, strength exercises should be performed as 8-10 different movements, in 2 sets of 8-12 repetitions. In addition, stretching exercises should be added 2-3 days a week, and balance exercises should be added for those over 65."

Aerobic exercises such as walking, running, and cycling work large muscle groups rhythmically by increasing heart rate and breathing. Strength exercises such as pull-ups and push-ups increase the muscles' capacity to resist against resistance. While flexibility exercises support joints in moving more easily and through a wider range of motion, balance exercises ensure proper movement without falling.

Stating that exercise must be included among daily life habits and that regular light to moderate exercise carries fewer risks than the health problems caused by a sedentary lifestyle, Prof. Dr. Tolga Aydoğ emphasizes that, nevertheless, one must consult a doctor regarding high-intensity exercise and undergo a health check-up before exercising.

A sedentary lifestyle can pave the way for serious illnesses, especially for those who work at a desk.

Physical Therapy and Rehabilitation Specialist and Sports Physician Prof. Dr. Tolga Aydoğ says, "Office workers should make an effort to make physical activity a part of their daily lives, use the stairs instead of the elevator during the day, take a 15-minute walk after lunch, get off a little early if they commute by vehicle, and perform simple stretching exercises for their back, legs, shoulders, and arms a few times a day while sitting in the office environment."