Our modern life is marked by conveniences that often restrict our movement. In fact, we are naturally sedentary, accustomed to the adrenaline of make-believe in video games, the comfort of the couch, and motorized transport. The result? Sedentary lifestyle, an invisible evil that plagues our society, harms health and quality of life.

But the question is: How bad is it to be sedentary? How to identify sedentary behaviors and what are their fatalities? In this article, we from the Brazilian Society of Hypnosis will address all these issues, unraveling the enigma that is the sedentary lifestyle and pointing out effective solutions to keep this danger away.

We will focus mainly on how clinical hypnosis can become a strong ally to combat sedentary lifestyle and its consequences. A sedentary lifestyle not only increases your chances of suffering from chronic diseases but can also hinder personal and professional progress.

Are you ready to enter this world? Discover with us the truths behind the sedentary lifestyle and why you need to fight against it now! Using clinical hypnosis, you can contribute to changing attitudes, encouraging physical activities, and promoting a much healthier and more active existence.

Shall we dive into a true revelation about the sedentary lifestyle with the ‘lens’ of clinical hypnosis? Let’s get started!

Sedentary Lifestyle: Understanding the Concept

When faced with the word “sedentary”, it is very likely that the image of a person lying on the couch, watching TV for hours on end, comes to mind. But the question is: does this representation really capture the full meaning of the term?

In a simplified definition, a sedentary lifestyle is a condition characterized by low or no levels of physical activity. This can include work, leisure, exercise, and other daily activities. We are often led to think that, to avoid a sedentary lifestyle, it is enough to swap the elevator for the stairs or walk to the bakery. In fact, these are healthy practices, but insufficient to classify us as ideally physically active.

Being sedentary is one of the main risks to global health, being strongly associated with the increased incidence of certain chronic diseases, such as obesity, diabetes, and cardiovascular diseases. On the other hand, moving regularly and appropriately contributes both to the prevention and control of these conditions.

It is important to understand that practicing physical activity is not limited to exercise. Incorporating moments of movement into our routine, such as short walks, can significantly contribute to a healthier and more active life.

We often are not aware of how sedentary we are, making behavior change a much greater challenge. A great idea is to use self-awareness and rely on the help of clinical hypnosis, which can be a great ally in achieving this goal.

Brazil’s Severe Situation: A Sedentary Country

The proportion of sedentarism in Brazil is alarming. According to the Ministry of Health, almost half of the Brazilian population is sedentary. This means we are facing a worrying scenario where millions of people put their health at risk, often unknowingly, by adopting a routine of physical inactivity.

It is worth noting that the absence of physical activities is intrinsically linked to various health problems. The World Health Organization (WHO) indicates, for example, that sedentary lifestyle is responsible for 6% of deaths worldwide. This occurs due to diseases related to sedentary lifestyle, such as diabetes, obesity, cardiovascular diseases, and even some types of cancer.

Unfortunately, sedentary lifestyle is often trivialized. Considered even as a normal standard of life. But we must not be fooled. Spending hours on end in front of the computer, cellphone, or television can be extremely harmful to health.

I know, the fast-paced routine, work demands, the hectic life in big cities, all this can lead us to reduce or even eliminate physical activities from our routine. But it is essential to be aware that this choice has a cost. And that cost is our health.

So, if you want to help change this worrying scenario and work with clinical hypnosis, it is important to understand the relationship between sedentary lifestyle and health, and how you, as a professional, can effectively contribute to combat this silent but dangerous evil.

Types of Sedentary Lifestyle and Their Differences

It has been established that a sedentary lifestyle is harmful to health. However, it is important to understand that there are several types of sedentary lifestyle that have some differences between them.

Primary sedentary lifestyle: This is the sedentary lifestyle caused by a complete lack of physical activity. People who fall into this category are usually those who do not engage in any type of exercise and have an extremely inactive lifestyle.

Secondary sedentary lifestyle: This type of sedentary lifestyle is characterized by a lack of physical activity even if the person has an active lifestyle. For example, someone who constantly works in an office but does not engage in any physical activity outside of that would be classified as a secondary sedentary.

Passive sedentary lifestyle: This is a type of sedentary lifestyle where the individual is prevented from moving or exercising due to a health condition or specific physical condition. For example, a person with an injury that prevents them from moving.

Regardless of the type of sedentary lifestyle, it is important to note that they all share the common denominator of lack of physical activity. The differences lie in the causes and circumstances that lead to sedentarism. Understanding what motivates a person’s sedentary lifestyle is a crucial step in implementing measures to combat sedentarism and its dangers.

Identifying Sedentary Lifestyle: Are You Sedentary?

When we think of sedentarism, we usually imagine someone spending hours on the couch, watching television or browsing the internet. But are these the only evidences of a sedentary lifestyle?

The truth is that sedentarism goes beyond simply not exercising. You may be moving during the day, taking a walk, or even going to the gym, but if you remain inactive or seated for long periods, you may be cultivating sedentary behavior.

So, how to identify if you are leading a sedentary lifestyle?

• Spending a lot of time sitting or lying down, whether working, studying, or during leisure hours;
• Not engaging in regular physical activities or with low frequency;
• Few moments during the day are dedicated to some form of exercise – even if it’s a walk outdoors;

This happens because our body needs constant movement to keep muscles, joints, and the cardiovascular system healthy.

It is essential to stay aware of these behaviors and find ways to include more movement in daily life. After all, sedentarism is a risk factor for a number of health problems, such as hypertension, cardiovascular diseases, and even some forms of cancer.

Now that you know how to identify sedentarism, are you ready to take the next step?

Invisible Consequences of Sedentary Lifestyle

When we think of sedentarism, we often associate it with visible conditions, such as weight gain, muscle weakness, and fatigue. However, this lifestyle subtly brings invisible consequences that can significantly compromise our health.

One of these consequences is depression as a result of a sedentary lifestyle; The lack of physical exercise can alter the production of neurotransmitters that regulate our mood, such as serotonin and dopamine, increasing the chances of developing psychological disorders.

Another silent consequence of sedentarism is the weakening of our immune system. Being constantly on the move helps maintain our natural defense in balance, making our body more effective in fighting infections and diseases.

When discussing the consequences of sedentarism, we cannot forget the impacts on our cardiovascular system: inactivity contributes to the onset of high blood pressure and elevated cholesterol, which are conditions that increase the risk of heart diseases.

Finally, one of the invisible ramifications of sedentarism is the increased risk of developing type 2 diabetes. Insulin, the hormone responsible for distributing sugar in our body, can become less effective if we do not exercise regularly.

It is alarming to think about the invisible consequences of sedentarism that permeate our body. Discussing this topic is an effective way to raise awareness about the importance of adopting a more active lifestyle.

The Direct Relationship between Sedentary Lifestyle and Covid-19

In the current scenario, where the Covid-19 pandemic has negatively affected the health of millions worldwide, sedentarism has contributed to further aggravate the situation. Movement limitations imposed by quarantines and social isolation have encouraged a sedentary lifestyle, increasing the risks associated with the disease.

Sedentary lifestyle is a factor that can worsen the risk of complications from Covid-19. According to recent research, people leading a sedentary life are at greater risk of experiencing more severe cases if infected with the new coronavirus. This is because a sedentary lifestyle compromises the immune system, decreasing the body’s ability to fight infections.

Additionally, sedentarism is also a major contributor to the development of chronic diseases such as diabetes, hypertension, and cardiovascular diseases, conditions that have been associated with an increased risk of complications and mortality from Covid-19.

Therefore, the relationship between sedentarism and covid-19 is direct. While physical inactivity exacerbates the damage of the disease, regular physical exercise can help prevent complications derived from the new coronavirus, strengthening the immune system and keeping chronic diseases under control.

Treating Sedentary Lifestyle with Clinical Hypnosis Practice

Did you know that clinical hypnosis can be a great ally in combating sedentarism? Although it may seem like an out-of-the-box solution, it is supported by science and practice.

First of all, it is important to clarify that hypnosis techniques will not suddenly make you love physical exercises or yearn for a morning run. However, it can help change your perspective and attitude toward physical activity, which is a crucial part of overcoming sedentarism.

In clinical hypnosis, through the hypnotist’s suggestion, the patient can visualize the future self benefiting from regular physical activity. This strategy is valuable because people tend to underestimate long-term benefits and overestimate immediate costs. If we can change this balance, it becomes more likely for the person to choose less sedentary activities.

A similar method can be used to control the appeal of sedentary behaviors. Hypnosis can help the individual revisit the undesirable consequences of sedentarism, making the costs of remaining inactive more tangible and real.

Of course, these clinical hypnosis methods should be used in conjunction with a realistic and achievable physical activity plan, and an understanding of the health benefits that result from physical activity.

For now, let’s delve further into the specific techniques that can be used in clinical hypnosis to help people overcome sedentarism below.

WHO Recommendations to Combat Sedentary Lifestyle

According to the guidelines of the World Health Organization (WHO), adults should engage in at least 150 minutes of moderate physical activity or 75 minutes of intense activity per week. This can include anything from walking and cycling to gardening and dancing.

The recommendations further emphasize that the more active you are, the better the health benefits will be. Additionally, to prevent weight gain, WHO suggests 300 minutes of moderate physical activity or 150 minutes of intense activity per week.

WHO also recommends practicing muscle-strengthening exercises, such as weight lifting, at least twice a week. This not only helps to increase muscle strength but also improves metabolism, balance, and coordination.

As for children and adolescents, the indication is for one hour of daily physical activity, of moderate to intense intensity. Most of this activity should be aerobic, ideally incorporating various activities to develop different motor skills.

For the elderly, in addition to regular physical activity, activities to improve balance and prevent falls, as well as strength training to improve daily functionality, are recommended.

There is a consensus that physical activity has significant benefits for both physical and mental health. Overcoming sedentarism is a challenge, but by following these recommendations and finding ways to include more activities in our daily lives, we can win this fight.

Time to Overcome Sedentary Lifestyle: It’s a Gradual Process

Remember that overcoming sedentarism is a journey, not a race. Moving is the key, no matter how small the movement. Starting an exercise routine does not mean you need to sign up for the most expensive gym or start running a marathon. Start slowly, perhaps with a daily walk around the block, or by taking the stairs at work instead of the elevator.

Small changes in your daily life can have a huge impact on your health and well-being over time. When consistently incorporated, these small actions can help combat sedentarism and its harmful effects. Do you know those ten minutes you spend on social media? Why not use them for a short walk or to stretch?

One of the most effective ways to motivate yourself is to set realistic goals. If you have never exercised before, do not expect to suddenly become an athlete. Instead, set achievable goals, like a 15-minute walk every day after eating, and gradually increase the load and intensity of the exercise. Celebrate each achievement, each step taken in the right direction!

And remember: it is important to consult a healthcare professional before starting any new exercise routine. They can guide you on the type of activity most suitable for you, considering your personal health history.

Foolproof Tips and Strategies to Avoid Sedentary Lifestyle

To avoid sedentarism, it is essential to adopt certain habits that contribute to a more active lifestyle. We have prepared a foolproof list with some strategies for you to start moving more.

First, establish a regular exercise routine. This does not mean you need to spend hours at the gym every day, but rather incorporate physical activity into your daily routine. It can be as simple as a 30-minute walk, three times a week. The important thing is to commit and stay consistent.

Be creative with your exercise

It is easier to maintain an exercise routine if you really enjoy what you are doing. If the gym is not your thing, try dance classes, yoga, pilates, outdoor running… the important thing is to move your body and have fun at the same time.

It is also helpful to involve friends or family in your exercise routine. This makes the process more enjoyable and helps maintain commitment. Additionally, small habit changes can make a big difference, like using the stairs instead of the elevator or parking the car a little further to walk.

Stay hydrated and eat well

Being well-hydrated, along with a balanced diet, is essential to maintain energy and promote muscle recovery after exercise.

Remember, the important thing is to make small and consistent choices that lead to a more active lifestyle. In no time, you will see the physical and psychological benefits in your life.

Conclusion

The sedentary lifestyle is the convenience of the modern world, transformed into a silent threat to our health. In a society increasingly geared towards comfort and convenience, we need to combat inactivity by encouraging practices that promote an active and healthy lifestyle.

Throughout this article, we explored the sedentary lifestyle, its hidden characteristics and dangers, as well as its serious consequences on our physical and mental health. We learned about its relationship with Covid-19, further advancing the exploration of clinical hypnosis techniques capable of helping combat this evil.

According to the Brazilian Society of Hypnosis, clinical hypnosis offers an effective method to combat sedentarism. It can be a great ally in promoting favorable attitudes towards physical activity and changing the perspective on what is truly healthy.

In conclusion, we can affirm that: from prevention to disease control, through improving quality of life and increasing longevity, combating sedentarism is a matter of choice. It is up to us to make the right choice to live a lighter, more active, and happier life.

If this topic sparked a special interest in you, why not go further and deepen your understanding of scientific hypnosis? Learning these skills can enhance your current profession or even open doors to a new career. For more information, check out the evidence-based hypnosis training and postgraduate courses offered by the Brazilian Society of Hypnosis through our website.

Frequently Asked Questions

How can clinical hypnosis help combat sedentarism?

Clinical hypnosis is an excellent tool for combating sedentarism. It works on internalized beliefs and behaviors, helping the individual develop a more positive perception of physical activity and integrate it permanently into their daily life. Hypnosis does not make a person “love” exercise, but it helps create a more motivated attitude and awareness of the importance of an active lifestyle.

Do I need to stop being sedentary to avoid Covid-19?

It is not necessary to completely stop being sedentary to avoid Covid-19, the important thing is to reduce inactivity. Sedentarism depresses the immune system, making the body more susceptible to diseases, including Covid-19. Therefore, including regular physical activity in your routine can be an important form of prevention against the virus. Always in accordance with current health and safety guidelines.

Am I sedentary if I work sitting all day?

Working sitting for long periods can lead to sedentary behavior, especially if combined with a lack of physical activity outside working hours. Therefore, it is important to incorporate movements during the day, such as walking, stretching, or doing small exercises, even during working hours. In the long run, this will promote better health and counteract the effects of sedentarism.

How can I change my habits and overcome sedentarism?

Including physical activity in your daily routine is the main step to overcome sedentarism. Start with small movements, short-duration and low-intensity activities, and gradually increase. Short walks, stretches, dancing, and home exercises are great to start. Stay motivated by setting realistic goals and celebrating each achievement.

How do I start exercising if I am sedentary?

If you are sedentary and want to start exercising, the important thing is to start slowly. Begin with light activities like short walks or stretches. Gradually increase the amount and intensity of physical activity, always respecting your pace and physical capacity. On a positive note, seeking guidance from a physical education professional or a doctor can be very helpful in developing an exercise routine tailored to your needs and goals.

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