Effects of Sedentary

Lifestyle & Management

Farjana Afrose
Deputy Director(Sports)
BPATC,Savar Dhaka
 Sedentary lifestyle

 Sedentary lifestyle is a type of lifestyle

with no or irregular physical activity.
How does an inactive lifestyle affect
your body?
 Burning fewer calories; possibility
of gaining weight.

Not using of muscles leads to

lose muscle strength and
endurance.

Bones may get weaker and lose

minerals.
 Body metabolism and breaking down of
fats and sugar is affected.

Weak immune system.

Poor blood circulation.

Hormonal imbalance.
 Health Effects of Sedentary life
 Obesity

 Cardiovascular disease
 Aging

 Cancer

 Diabetis

 Weak Muscles and bones

 Work efficiency

 Depression

 Your kids suffers too

 Effects of sedentary lifestyle

 Obesity

Sedentary person does not go for exercise walk or run

or any type of physical exercises. There is an
imbalance between energy intake and energy burned
which leads a person towards obesity.
 Cardiovascular system or Heart
problems
 Sedentary lifestyle adversely affects
circulation. When person is physically
inactive the formation of block(s)
within the arteries is higher.
 There is a direct relation between
physical inactivity and cardiovascular
mortality.
 Aging
 Severalresearch works have shown
that those who lead a sedentary life
they aged faster.
 Cancers

 Physically
inactive people around the
world are more prone to getting
several types of cancers like breast
cancer, colon cancer, and other
types of malignant tumors.
 Weak muscles and bones

 sedentary life can inflict on our

muscles and bones. Such person
don’t use muscles vigorously, so
very early person reduces strength,
joint structure and functioning. Thus
predisposing of the diseases such as
arthritis and osteoporosis.
 Work efficiency
 The brain activity of sedentary
person get reduced, making the
person less reactive and hinders the
individual’s work progress and also
Lack of sufficient work progress
making the person depressed.
 Your kids would suffer too
 Sinceyou don’t really mind to having
a sedentary lifestyle, your kids
wouldn’t mind to be sited with video
games, television or computer. They
would eventually develop problems
of obesity and blood pressure.
How to Convert Our Sedentary Lifestyle

 While watching TV,  Take a short walk-

pace or stretch break at work

 Take the stairs  Do your own yard

instead of elevators works

 Play with your kids

 If possible, walk or
bike to work
 Skip the stop
How to Convert Your Sedentary Lifestyle
(continuation)
 Put on your favorite  Choose active
music and dance entertainment over
passive entertainment
 Park far away
 Choose active
vacations
 Choose to walk
down instead of call  Maximize the benefits
or email from your grocery trip

 Walk while you talk on

the phone
 Benefits of managing sedentary
lifestyle

• Improves memory and brain function.

• Improves quality of sleep.
• Lowers blood pressure and improve heart health.
• Reduces feelings of anxiety, stress and
depression.
• Increases energy level.
• Relief from physical pains.
• Improvements in mood.
-Increases attention span.
-Improves multitasking and planning.
-Reduces the risk of chronic diseases-
heart disease, diabetes, cancer etc.
-Increases confidence level.
- Strengthens bones and muscles.
- Improves quality of life.
- Increase chance of living longer.
What can you do, then?
 Walk up and down the stairs.
 Try exercise classes online.
 Dance to music for a few minutes.
 Do some stretching exercises.
 Regularly check your sitting posture while
working from home.
 Stand up while using phone and watching
TV.
Stress Management
in Workplace

A. T. M. Arif Hossain
Former Director(Sports)
BPATC, Savar, Dhaka.
 What is Stress
 Physical or psychological stimulus
that can produce mental tension or
physiological reactions that may lead
to illness.
 Stress is not necessarily something
bad-- all depends on how
you take it. The stress of exhilarating,
creative successful work is beneficial,
while that of failure, humiliation or
infection is detrimental.
 Causes of Stress

 Common external causes of

stress:
 Major Life Changes
 Work

 Relationship Difficulties
 Financial Problems

 Being too Busy

 Children and Family.

 Causes of Stress

 Common internal Causes of

Stress :
 Inabilityto Accept Uncertainty
 Pessimism

 Negative Self-talk

 Unrealistic Expectations

 Perfectionism

 Lack of Assertiveness.
 Causes of Stress

 Health Problems are Caused by Stress:

 Pain of any kind

 Heart disease

 Digestive problems

 Sleep problems

 Depression

 Obesity

 Autoimmune diseases

 Skin conditions, such as eczema.

 Types of Stress

a)Eustress:
 Eustress is a positive stress that
arises when motivation and
inspiration are needed.
 Eustress arises at points of
increased physical activity,
enthusiasm and creativity.
 It is a type of short-term stress
that provides immediate strength.
 b) Distress
 Distress is a negative stress brought
about by constant readjustments or
alterations in a routine. It creates
discomfort of feelings and
unfamiliarity.
 There are two types of distress-

 i) Acute stress is an intense stress

that arrives and disappears quickly .
 ii) Chronic stress is a prolonged stress
that exists for weeks, months, or even
years. E.g. job
changing.
 c) Hyper Stress

 Hyper stress occurs when an individual is

pushed beyond what he or she can handle.
 Hyper stress results from being
overloaded or overworked.
 When someone is hyper stressed, even
little things can trigger a strong emotional
response.
 d) Hypo Stress

 Hypo stress is the opposite of

hyper stress. Hypo stress occurs
when an individual is bored or
unchallenged. People who
experience hypo stress are often
restless and uninspired.
 Symptoms of Stress
Cognitive Symptoms:
 Memory problems
 Inability to concentrate

 Poor judgment

 Seeing only the negative

 Anxious or racing thoughts

 Constant worrying.
 Symptoms of Stress

 Physical Symptoms:
 Aches and pains
 Diarrhea or constipation

 Nausea, dizziness

 Chest pain, rapid heartbeat

 Loss of sex drive

 Frequent colds
 Symptoms of Stress
 Emotional Symptoms:
 Moodiness

 Irritabilityor short temper

 Agitation, inability to relax

 Feeling overwhelmed

 Sense of loneliness and isolation

 Depression or general unhappiness.

 Symptoms of Stress

 Behavioral Symptoms:
 Eating more or less

 Sleeping too much or too little

 Isolating yourself from others

 Procrastinating or neglecting

 Using alcohol, cigarettes, or drugs to

relax
 Nervous habits (e.g. nail biting, pacing).
Coping Unhealthy ways to Manage
Stress
 Smoking  Using pills or drugs
 Drinking too much
to relax
 Sleeping too much
 Overeating or
 Procrastinating
under eating
 Filling up every
 Zoning out for
minute of the day to
hours in front of avoid facing
the TV or computer problems
 Withdrawing from  Taking out your
friends, family, and stress on others
activities (lashing out, angry
outbursts, physical
violence)
 Healthier ways of coping with
stress

 Avoid the stressor

 Alter the stressor

 Accept the stressor

 Adapt to the stressor.

 Different Ways for Relaxation
 Sports Participation  Soothing Touch of
 Dance and Aerobic
Nature
Exercises
 Listening Music
 Stretching Exercises
&Watching Comedy
 Massage
 Nutrition and
 Acupressure
Elimination of
 Deep or Abdominal
Toxins.
Breathing
 Rocking and
 Yog Nidra

 Meditation
Swigging
 Laugh
 Call a Good Friend
or Connect with Him  Water cure Methods.
Effects of exercise on different
organs
A comprehensive look at how physical activity
impacts our body

Dr. Bilkis Laila

MBBS, BCS, FCPS
Junior Consultant
(Obs. & Gynae)
BPATC, Savar,
Dhaka.
Introduction
 Organ system of body

Aggregatio
Tissue Organ
n of Cells

Different organ systems

perform different
functions necessary for Organ
wellbeing and healthy System
living
Cardiovascular System
Cardiovascular System (continuation)
 Musculoskeletal System

 In the short term, exercise may

cause muscle soreness and muscle
fatigue. Exercise temporarily breaks
down muscle but crucial rest allows
muscle to rebuild and grow.
 In the long term, physical activity
builds and strengthens muscle,
increases coordination and balance.
 Musculoskeletal System
(Continuation)

 Weight bearing exercise

strengthens bones and
prevents osteoporosis.
 Stretching exercise can
facilitate mobility and
flexibility of the joints and
increase range of motion.
 Respiratory System

 In the short term,

exercise increases
breathing, which
allows more oxygen to
reach the lungs and
blood.
 In the long term,
regular exercise
increases lung
capacity, strengthens
respiratory muscles
and reduces the risk of
lung cancer.
 Nervous System

 Exercise releases endorphin, helps to

lift mood. That’s why, we feel better
after a brisk walk or an aerobics
class.
 Exercise improves cognitive function.
 Calms the nervous system, improves
circulation and reduces muscle
tension.
 Improves thinking skill and enhances
memory.
 Endocrine System

 In the short term, exercise

enables pituitary gland to
produce human growth hormones
and secrete hormones that allow
movement.
 Maintains normal hormonal
balance and enhance organ
function.
 Exercise improves the body’s
response to insulin and decreases
the risk of type-2 diabetes.
 Immune System

 Physical exercise
strengthens the immune
system. When a person
exercises, the effect of
enhancing immune system
lasts for several hours.
 Protects the body from
inflammation. However, too
much exercise can weaken
immune system’s ability to
fight germs.
 Digestive System

 In short term, when one

exercises, the body must
send more blood to the
muscles taking away
from the digestive
system.
 Increases gut motility
and improves absorption
of food nutrients.
 Reduces the risk of colon
cancer.
 Excretory System

 Increases filtration of
blood.
 Increases excretion of
salt, waste products
and water from the
body.
 Integumentary System

 In the short term, as the

exercise level increases, the
blood flow to the skin
increases and then the heat
disappears through the pores.
 Exercise stimulates circulation
and brings oxygen and
nutrients to the skin.
 Sweating, which is increased
by exercise, allows the body
to excrete waste via surface
of the skin.
 Conclusion

 Most experts now believe that physical exercise

can play major part in the overall health of the
human body and preventing premature death.
 At the end of the session, I hope you will realize
the importance of exercise to maintain sound
health and perform exercise regularly.
exercise
Occupational Pain
&
Management
Dr.
Zawad
 Objectives
 Basic Understanding About Pain that Related to
Work.

 Basic understanding about Low Back Pain (LBP) - Prevention

& Treatment

 Basic understanding about other related musculoskeletal

problems & treatment.

 Basic Understanding About Physiotherapy

Modern Health Care
System
Promotional

Preventiv Health Curativ

e e

Rehabilitation
 Work Related Pain
Occupational pain are a group of painful
disorders of muscles, tendons, and nerves.
Work activities which are frequent and
repetitive which may be painful during
work or at rest.
Low Back
Pain
 Prevalence
 70 to 80% of the world’s population at least one time in
life suffer from Back pain.
 Most episodes of LBP resolve in 2-3 months (80-90%)
 Recurrence rates are about 50%
 5-10% of people with LBP develop chronic LBP (>3
months)
 About Our Back

Larger
muscles-
Intervertebral Core
Spine
disc muscles Gluteus and
hamstrings
 It Consists of three curves

 Cervical
 Thoracic
 Lumbar
 IV Discs
Load through the spine is further absorbed by
the intervertebral discs.

Each disc is a fluid filled sac that changes with the type and
direction of the load.
Mechanism

10
 Disc herniated cont…

Disc herniated

MRI
 Common sites

Lumbar disc herniation (LDH), where the most common site is toward the
bottom of the spine at L4–L5 or L5–S1 (95%) (Pouriesa et al. 2013).
12
Referred pain
 Back
Pain
 Sign and symptom:
 Pain on neck or lower
back
 Pain may be central or
radiate to limbs
 Paresthesia may present

 Increase pain by
movement
Kind of normal and abnormal
disc

15
Herniated / Bulging Disc or
PLID
 Continue……

 Sciatic nerve
impingement, also called
sciatica, is common for
people who sit for
prolonged periods of time.
 The sciatic nerve runs
 Common Occupational Injuries
of the Back

Strains and sprains are damage to the tendons and

ligaments caused by one time exertions such as lifting or
carrying heavy objects.

These can lead to very noticeable back pain, but the pain usually
begins to subside within a few days
 Treatment:
Physiotherapy
LBP Prevention
 Posture And Lifting

Posture

Lifting
Maintain good posture
Avoid bad posture
Appropriate sitting in the chair
Poor Workstation Layout
Good Workstation
Layout
 Safe desk
work
• Eye level straight
• Neck upright
• Backrest of the chair to support the back
• Elbows are bent at approximately 90˚
• Hip slightly forward tilted
• Knees are bent at approximately 90˚
• Legs are bent at approximately 90˚
• Feet flat to the surface
 Prevention of back pain

• Do Intermittent Work – every 30 min change

postural position for 3-5 min.

• Use Lumber roll and back rest.

• Modify office desk

 Back care supportive
equipment

A good chair Lumbar-roll Back Rest

Car Sitting
 Otherwise…

You will suffer on back pain!!!

 The Core

X Y
•B
r
Others Musculoskeletal
a
i
Problems
n • Neck Pain
S • Osteoarthritis
t of knee
r
o • Frozen
k Shoulder
e
•P • Tennis Elbow
a • Calcanium Spar
r
k • Ankle Sprain
i
• Muscle Cramp
n
s
 Neck
Pain
Sign and symptom:
Pain on neck

Pain may be central radiate to limbs

Parasthesia may present

Increase pain by movement

Decrease sensation and muscle power affected limbs.

Treatment: Physiotherapy
Ankle
sprain
Treatment:
PRICE principle for 07 days P-
Protection
R- Rest I- Ice
C- Compression
E- Elevation
Rehabilitation program:
Strengthening exercise, cycling,
swimming, walking, staring etc.
 Foot pain

Calcanium spar or Planter fasciitis:

•Pain complain first few steps after

rest.
•Morning pain

Treatment: Physiotherapy Advice:

Use heel cushion, insole &
comfortable soft shoe.
Osteoarthritis of Knee
Joint
Sign and symptom of osteoarthritis :
•Pain increase by walking, stair up and
down, low level sitting, sit to stand.
•Pain decrease by rest
•May have swelling in knee joint.
Treatment: Physiotherapy
Advice: Cycling & swimming not walking.
Other conditions:
Anterior Cruciate ligament injury(ACL),
Posterior Cruciate ligament injury(PCL),
Medial Colateral ligament Injury &
Miniscus injuries etc.
Frozen Shoulder

Sign and symptom:

•Pain increase by over head activities like
combing hair, dressing.
•Stiffness as like frozen
•Age above 40 years

Treatment: Physiotherapy (Manual &

Electrotherapy)
Advice: Pulley, pendulum & wall
climbing exercise
Tennis Elbow
• Pain & swelling on elbow joint.

• History of repeated use of hand.

• Tenderness present

• Stretching painful.

Treatment: Soft tissue

mobilization, PNF &
Electrotherapy

Advice: Use elbow bend

 Ice Therapy
• Rapping ice by thick cotton cloth

• Ice never directly use on skin, it causes skin

burn.

• Duration: 10 min x 2 times daily for 3

days.
 General Advice

Change food pattern:

In the morning comparatively taken heavy diet
In lunch time take less food
Night time try to eat very light food. Within 7.30 pm.
Use good shoe- its act as body shock absorber.
For foot pain – use heel cushion
For diabetic patient – walking , cycling, swimming
etc.