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The effects of inactivity: can it increase health risks?
Got a moment? Maybe not – it feels like we’re busier than ever before. But did you know that being active is one of the most important things you can do for your health and wellbeing, as it can help prevent over 20 chronic health conditions?
Despite that, we might find we’re moving our bodies less. More than a third of us live with persistent pain and more than 80% of the world’s adolescents aren’t active enough.¹,²
Movement can help prevent 20 chronic health conditions...
More movement may help improve ...
We’ve spoken to Dr Fraser Quin, Executive Director of The British Society of Lifestyle Medicine* (BSLM), an independent charity dedicated to informing people about the way their daily life shapes their overall health.
“Physical inactivity is a significant cause of chronic disease, and sadly it leads to an estimated five million deaths globally, every year. Currently there are limited solutions offered through general medicine and healthcare, which is why we place such an importance on addressing these issues so we can help to improve the health and wellbeing of individuals. That’s why we are supporting the Holland & Barrett initiative to get people moving more. Whether it be walking, or just squats in the kitchen, five minutes of exercise can significantly improve our aerobic endurance, so resources like Holland & Barrett’s 30-day movement challenge calendar is a great guide to the simple things we can all do to improve our fitness, and ultimately our overall health outcomes.”
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What do we need our joints, bones, & muscles for?
It might seem basic, but it’s important to understand the difference between our joints, bones, and muscles! Although they work together, they have different functions and need different things to stay healthy.
- Joints are where two bones meet. It’s important to keep them flexible and well-supported to keep joint pain at a minimum.
- Bones provide structure to the body. To stay healthy, bones need to be strong and dense.
- Muscles relax and contract. They push and pull your bones and other body parts, both to help you move and to control unconscious processes in the body. Strong, flexible muscles help you move more easily.
Taking care of our joints, bones, and muscles helps keep us comfortable, strong, and mobile. Plus, it helps to reduce our risk of chronic conditions like arthritis and osteoporosis.
Confused on other terms and phrases? Check out our no-jargon guide to joints, bones, and muscles.
How can we look after them?
Just as with any health condition, it’s not possible to completely remove your risk of developing joint, bone, and muscle issues.
Some contributing factors, like genetics and sex, are outside of our control. But taking certain steps can help you reduce your chances of poor musculoskeletal health – and the sooner you start, the better.
As a population, we’re 20% less active than in the 1960s, and we’re set to be 35% less active by 2030 if trends continue.5
Consider the following wherever you can:
- getting at least 30 minutes of moderate aerobic exercise (like jogging, brisk walking, or cycling) 5 times per week.
- doing muscle-strengthening activities (like lifting weights, hill walking, or yoga) at least twice a week.⁴
- following a balanced diet: getting all the nutrients you need can help keep your energy levels high and your joints, bones, and muscles strong. Maintaining a healthy weight is also one of the most significant ways to reduce pressure on your bones and keep them strong and dense. The NHS Eatwell Guide provides more information on getting a balanced diet.
- staying hydrated: water makes up a significant portion of your joints, bones, and muscles. The NHS recommends we drink at least six to eight cups or glasses of fluid a day (water, lower-fat milk, and sugar-free drinks including tea and coffee all count).⁵
- not smoking: Smoking is associated with a higher risk of osteoporosis.⁶
- limiting your alcohol intake: the NHS recommends drinking no more than 14 units of alcohol per week.⁷
While it’s best to follow these as early in life as possible, it’s never too late to start making changes!
Helping to manage pain
So many of us live with persistent pain – so it’s time to understand how best to manage it. Painkillers may provide relief in the short term, but they’re not suitable for everyone, and shouldn’t be relied on as your main option in the long term.
The definition differs according to your type of pain and your lifestyle, but practices to help manage your pain might look like: 8,9
- getting the sleep you need
- staying as active as you can and moving regularly throughout the day
- learning your personal boundaries, and deciding when it’s safe and healthy to work with and against your pain
- learning to unwind your body and mind – this might include practicing mindfulness, attending a class you enjoy, or taking time outdoors every day. Why not take one of our podcasts with you?
- setting aside time solely for yourself, with no interruptions
- maintaining good posture wherever possible, especially if you work in an office or at home
- learning your everyday “pace” and finding a routine that works for you
- distinguishing between sedentary periods and genuine rest for your body; staying still doesn’t necessarily mean you’re relaxing
As well as the lifestyle changes we mentioned earlier on.
The final say
Getting active isn’t an overnight process, nor is it a sure way to get rid of persistent pain.
But it can provide a boost to your physical and mental health and keep your body moving comfortably for longer.
By making small changes each day, we can help to reduce our risk of chronic conditions and better understand our bodies and our pain.
We understand how important it is to look after ourselves, which is why we’re offering 10,000 hours of personalised joints, bones, and muscles check-ins every week. Our experts are available in store and online to provide you with a 1-to-1 consultation that will help you find the best way to move and live well.
So, book today with our qualified experts and get a free joints, bones, and muscles check-in to help you move better for longer. A 15-minute conversation could make a lifetime of difference.
Last updated: 18 March 2024
Who are The British Society of Lifestyle Medicine?
BSLM is a community of healthcare professionals and patients, committed to a new approach to healthcare, based on the emerging discipline of lifestyle medicine. Lifestyle Medicine is evidence-based, clinical care that supports behaviour change through person-centred techniques to improve mental wellbeing, social connection, healthy eating, physical activity, sleep and minimisation of harmful substances and behaviours.
The pillars of lifestyle medicine are:
- healthy eating
- mental wellbeing
- healthy relationships
- physical activity
- minimising harmful substances
- sleep
You can find out more about BSLM here.
Dr Fraser Quin, Executive Director of The British Society of Lifestyle Medicine*, had this to say:
“Physical inactivity is a significant cause of chronic disease and globally, it’s estimated to kill more than five million people every year. Current approaches to medicine and healthcare offer inadequate solutions to the problems we face. At BSLM, we’re seeking to address these issues to improve the health and wellbeing of individuals and societies. That is why we’re supporting the Holland & Barrett initiative to get people moving more. All evidence suggests that those who take regular exercise are more likely to have healthier outcomes. Despite that, we might find we’re moving our bodies less... and more than a third of us live with persistent pain.
Just five minutes of exercise, such as walking or squats in the kitchen, can significantly improve aerobic endurance. Exercise can be taken inside or outside and those who work in offices should consider standing desks, taking the stairs not the lift, and every 45 minute or so, getting up from the desk and taking a 5-minute walk. Even better if done with family, friends or colleagues.
The Holland & Barrett 30-day movement challenge calendar is a great guide to the simple things we can all do to improve our fitness. We don’t need to run a marathon, but we do all need to move more. Just make #1change in your life.”
*BSLM does not endorse any supplement use unless prescribed by a physician.
The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.
*BSLM does not endorse any supplement use unless prescribed by a physician.
- https://livewellwithpain.co.uk/
- https://www.who.int/news-room/fact-sheets/detail/physical-activity
- https://www.gov.uk/government/publications/physical-activity-applying-all-our-health/physical-activity-applying-all-our-health#why-promote-physical-activity-in-your-professional-practice
- https://www.nhs.uk/live-well/exercise/strength-and-flexibility-exercises/how-to-improve-strength-flexibility/
- https://www.nhs.uk/live-well/eat-well/food-guidelines-and-food-labels/water-drinks-nutrition/
- https://westessexccg.nhs.uk/news-and-publications/publications/patient-information-materials/patient-information-booklets/2342-nhs-healthy-habits-spreads-v2/file
- https://www.nhs.uk/Live-well/alcohol-advice/tips-on-cutting-down-alcohol/
- https://livewellwithpain.co.uk/self-management-skills/
- https://www.tims.nhs.uk/self-care/chronic-or-persistent-musculoskeletal-pain/
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