Sedentary lifestyle is a global concern that currently affects around 1.8 billion adults, according to data from the World Health Organization (WHO). This often silent disease can have serious health consequences, including heart disease, diabetes and musculoskeletal problems. But how do you know if you are moving towards this inactive lifestyle? And, more importantly, how can we reverse this situation and incorporate more movement into our daily routine? In this article, we’ll explain the main signs of a sedentary lifestyle and offer practical tips for taking action now to support a healthy transformation.
Sedentary lifestyle affects 1.8 billion adults worldwide, WHO warns
Sedentary lifestyle is a growing problem: almost a third of adults worldwide, or around 1.8 billion people, do not achieve the minimum levels of physical activity recommended by the World Health Organization (WHO). Between 2010 and 2022, inactivity increased by five percentage points and, if the trend continues, by 2030, 35% of the adult population could be sedentary.
In Brazil, the reality is no different. Busy routines and technological advances have left more and more people paralyzed, increasing risks to their health and quality of life. According to Aline Turazzi, physical education professional and operations director of the Azzurro Fitness chain, a sedentary lifestyle is directly linked to the growth of chronic diseases and the decline in well-being.
“When the body remains still, health suffers. The risk of diabetes, high blood pressure, anxiety and depression increases. People feel more tired, with less energy and less will to complete daily tasks,” says Turazzi.
150 minutes a week makes a difference
The WHO recommends at least 150 minutes of moderate physical activity per week, or about 30 minutes per day, five times per week, to significantly reduce the risks of a sedentary lifestyle. And the good news is that it may be simpler than it seems.
“It doesn’t require a lot of time or structure. Walking, climbing the stairs, playing with the children or moving around the park is a good start. But the ideal is to find a space that motivates and welcomes, like a gym with good professionals and a light atmosphere. Three training sessions a week already make a huge difference,” explains the expert.
For beginners, activities such as walking, dancing, cycling, stretching, and light training are great options. Turazzi emphasizes that the secret is to start gradually and choose something enjoyable:
“Exercise should be something you enjoy. If you don’t know what it is yet, try different modalities until you find one that makes you want to come back the next day. Enjoyment is what maintains consistency.”
Additionally, habits such as keeping a set schedule, organizing the week with small goals, and working out with friends help build commitment to physical activity. Even on the most tiring days, opting for a lighter session – instead of missing it – helps maintain the habit and builds discipline. For Aline, this regularity is what really transforms health in the long term.
The benefits go beyond aesthetics: exercising frequently improves mood, regulates sleep, reduces symptoms of anxiety and strengthens cardiovascular health. “The biggest gains are in disposition, well-being and longevity. When training is enjoyable and consistent, physical results come naturally. It’s about taking care of yourself, not being demanding,” comments the professional.
Finally, the central idea is that physical exercise is no longer considered a one-off effort but becomes part of the routine, contributing to greater energy, health and quality of life.
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