During the World Cup, many fans watch the matches with little movement, excessive caloric snacks and frequent alcohol consumption. During periods of championships and major competitions, when games are played almost daily, this combination can transform leisure time into a trigger for unhealthy habits.

The problem goes beyond weight gain. Long periods of sedentary lifestyle associated with an unbalanced diet and excessive consumption of alcoholic beverages can increase the risk of worsening chronic diseases such as hypertension, diabetes, obesity, high cholesterol and other health problems.

“There is an interesting contradiction: we are watching athletes performing at high physical levels while remaining completely still for hours. Football can also be an incentive to remember the importance of physical activity and health care”, explains Pedro Araguez, medical director at Leve Saúde.

According to the doctor, small changes throughout the day can help reduce the impacts of excessive time sitting. So, check out 5 guidelines for watching matches without neglecting your health!

1. Take advantage of breaks to move

Getting up during your break, walking around the house, stretching your legs and back or climbing a few flights of stairs helps to activate circulation and reduce the effects of prolonged sitting. “Our body was not designed to remain immobile for many hours at a time. Small breaks already make a difference for circulation, muscles and metabolism”, says Pedro Araguez.

2. Avoid turning all games into overeating

During football marathons, it is common to increase the consumption of fried foods, sausages, fast foodsoft drinks and alcohol throughout the week. The problem appears when this stops being a one-off and becomes routine. “The frequent excess of food ultra-processed foods and alcoholic beverages promote weight gain, increased blood pressure and glycemic changes”, warns the doctor.

The guideline is to seek balance, including lighter options, such as natural sandwiches, popcorn without excess butter, fruits, nuts and adequate hydration.

3. Don’t completely abandon physical activity

Even in weeks with many gamesmaintaining some level of exercise helps offset the increase in sedentary lifestyle. Walking, short workouts at home or even watching the match while using an exercise bike can be alternatives. “It is not necessary to do long training sessions every day. The most important thing is to avoid a complete drop in your movement routine”, explains the doctor.

4. Watch out for alcohol and sleep

Night games are often accompanied by alcoholic drinks and sleepless nights, especially in international championships, with early morning matches. According to Pedro Araguez, the combination of sleep deprivation and alcohol in excess it can increase cardiovascular risks, worsen the quality of rest and impact concentration, mood and disposition. “Sleep plays an essential role in the body’s recovery. When it is repeatedly damaged, the body feels the effects”, he highlights.

Anyone who already lives with hypertension, diabetes, obesity or high cholesterol should be even more careful during periods of increased sedentary lifestyle. Sitting for many hours, combined with excessive consumption of alcohol and foods rich in fat and sodium, can aggravate existing conditions.

“People with chronic illnesses need to maintain regularity in care even during leisure periods. The body responds quickly to excesses, especially when several risk factors appear together”, reinforces the medical director of Leve Saúde.

For the expert, the main point is to find balance. “Football is leisure, culture and socialization. The ideal is to enjoy this moment without leaving your health on the bench”, he concludes.

By Kenya Pereira