Sedentary Lifestyle: 5 Warning Signs Your Body Is Sending
Spending many hours sitting, neglecting physical activity and maintaining a routine with little movement may seem harmless in everyday life. Though, a sedentary lifestyle is among the main risk factors for the development of chronic diseases, such as type 2 diabetes, hypertension, and cardiovascular problems.
Data from the Vigitel surveillance system, from the Ministry of Health, present that in 2024, 62.6% of Brazilian adults were overweight, reflecting changes in the population’s lifestyle, such as inadequate diet and low levels of physical activity Vigitel Brasil 2006-2024. Excess weight associated with a sedentary lifestyle significantly increases the risk of developing metabolic and cardiovascular diseases Brazil’s 2024 Vigitel.
According to Dr. Flávia Pieroni, an endocrinologist at São Marcos Saúde e Medicina Diagnóstica, from Dasa, the body usually gives signs that something is not working well even before the emergence of more serious illnesses.
“A sedentary lifestyle directly affects metabolism. When the body remains without regular physical activity for a long time, changes can occur in blood glucose, cholesterol, blood pressure, and even body composition. Many of these changes begin discreetly, but can be identified in laboratory and clinical tests,” she explains.
1. Frequent Fatigue and Loss of Conditioning
Feeling tired when climbing stairs or walking short distances can have several causes, but one of the most common is a lack of physical preparation. The absence of regular activity reduces cardiorespiratory capacity, making everyday tasks more tiring.
For Dr. Breno Giestal, a cardiologist at Alta Diagnósticos, from Dasa, in Rio de Janeiro, this fatigue can be an important warning sign. “When a person loses conditioning, simple activities become much more tricky, which impacts quality of life and increases the risk of developing cardiovascular diseases.”
According to the expert, physical conditioning is directly linked to maximum VO₂, an indicator of the body’s ability to utilize oxygen during exercise. “Today we grasp that maximum VO₂ is one of the most important markers of health and longevity in medicine”, he states.
He explains that exams such as exercise testing and ergospirometry help to evaluate this capacity objectively. “Ergospirometry is considered the gold standard, as it directly measures oxygen consumption during effort.”
“Cardiorespiratory fitness is a fundamental biological marker. Unlike factors such as cholesterol or glucose, there is no medication capable of increasing maximum VO₂; the real ‘pill’ is physical exercise”, comments Dr. Breno Giestal.
2. Weight Gain and Increased Abdominal Fat
The reduction in energy expenditure favors the increase in adipose tissue in the abdominal region. Some of this accumulation occurs in the form of visceral fat, which is deposited around organs such as the liver, pancreas, and intestine, and is associated with a greater risk of cardiovascular disease, insulin resistance, and type 2 diabetes.
“The accumulation of fat in the abdominal region can as well affect the liver and lead to hepatic steatosis, known as fatty liver. Blood tests such as TGO, TGP, and Gama GT help to evaluate possible liver changes, and abdominal ultrasound can identify the accumulation of fat in the organ”, explains Dr. Flavia Pieroni.
3. Changes in Cholesterol and Triglyceride Levels
Even without apparent symptoms, a sedentary lifestyle can contribute to an increase in LDL cholesterol (considered “bad cholesterol”) and triglycerides, in addition to the reduction of HDL, which has a protective role for the heart.
4. Increased Blood Glucose and Risk of Diabetes
Lack of physical activity reduces the body’s sensitivity to insulin, the hormone responsible for controlling blood sugar levels. Over time, this can encourage the development of insulin resistance and type 2 diabetes.
5. Muscle Pain and Body Stiffness
The lack of regular movement can lead to loss of muscle mass, reduced flexibility, and a higher incidence of joint or muscle pain.
Medical Evaluation and Recommended Tests
After identifying these signs, medical evaluation and tests help to understand how the body is responding to the lifestyle. “Among the tests that are usually requested are: blood sugar fasting and glycated hemoglobin, which evaluate glucose metabolism, and the lipid profile, which measures cholesterol and triglycerides, in addition to clinical and cardiological exams, when necessary”, highlights Dr. Flávia Pieroni.
By Mariana Bego