Physical inactivity is a major public health issue globally. It refers to a lack of sufficient physical activity, falling short of recommended health guidelines. This challenge affects individuals of all ages, contributing to numerous adverse health outcomes and posing a substantial burden on healthcare systems and economies worldwide.
Understanding Physical Inactivity
Physical inactivity is defined as not meeting established physical activity recommendations. For adults, this includes the World Health Organization’s guideline of at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week. This means a person is not engaging in enough bodily movement that requires energy expenditure.
It is important to distinguish physical inactivity from sedentary behavior, though they are often confused. Sedentary behavior involves any waking activity with an energy expenditure of 1.5 metabolic equivalents (METs) or less, while sitting, reclining, or lying down. Common examples include prolonged television watching, computer use, or driving.
A person can meet physical activity guidelines yet still be sedentary if they spend a large portion of their day sitting or lying down. For example, someone might exercise for an hour daily but then spend the rest of their waking hours at a desk job. Distinguishing these concepts is important because each may require different prevention and intervention strategies.
Health Ramifications
Physical inactivity is a risk factor for various chronic diseases and premature mortality. It contributes to cardiovascular diseases, including coronary artery disease, heart attack, high blood pressure, and stroke. It also increases the risk of metabolic syndrome and type 2 diabetes by affecting metabolism and the body’s ability to break down fats and sugars.
Certain cancers, such as colon, breast, and uterine cancers, have been linked to insufficient physical activity. An inactive lifestyle can also lead to musculoskeletal issues, including weakened bones, reduced muscle strength, and endurance. This can increase the risk of osteoporosis and falls, particularly in older adults.
Beyond physical ailments, physical inactivity negatively impacts mental health, increasing feelings of depression and anxiety. A lack of regular movement can lead to poorer blood circulation, increased inflammation, and a less effective immune system. It can also contribute to hormonal imbalances, exacerbating the risk of various health problems.
Societal and Economic Burden
Physical inactivity is the fourth leading cause of early death globally, contributing to approximately 4 to 5 million preventable deaths each year. About one in three people worldwide do not meet recommended physical activity levels. Rates of inactivity are twice as high in high-income countries compared to low-income nations, and women are less active than men globally.
The economic burden associated with physical inactivity is substantial. In 2013, it cost healthcare systems approximately $53.8 billion international dollars worldwide. Public sectors bore $31.2 billion, private sectors $12.9 billion, and households $9.7 billion. These figures represent direct healthcare expenditures for treating diseases linked to inactivity.
Beyond direct healthcare costs, physical inactivity contributes to productivity losses. In 2013, these losses were estimated at $13.7 billion globally due to premature deaths. Projections indicate that between 2020 and 2030, nearly 500 million people could develop heart disease, obesity, diabetes, or other non-communicable diseases attributable to physical inactivity, costing roughly $27 billion annually. This places a strain on healthcare systems already facing budget constraints.
Strategies for Greater Activity
Incorporating more movement into daily life can increase physical activity levels. Simple adjustments include choosing stairs over elevators, parking further away to walk, or getting off public transport a stop early. Even short, brisk 10-minute walks contribute to daily activity goals.
Structured exercise also improves activity levels. Adults should aim for at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week, ideally spread throughout the week. This could involve swimming, cycling, or brisk walking. For additional health benefits, including muscle and bone strengthening, engage in strength training exercises at least twice a week.
When starting a new activity routine, adopt a “start low, go slow” approach, gradually increasing duration, frequency, or intensity. Even small increases in movement are beneficial, and consistency is key for long-term adherence. Finding enjoyable activities, such as gardening, dancing, or playing sports, can make physical activity a sustainable part of life.