Are you living a life where your couch cushions and office chairs become your constant companions?
If yes, then you might be leading a sedentary lifestyle.
We spend hours glued to screens, whether for work or entertainment, and our bodies are paying the price.
The consequences of sedentary lifestyles are alarming, with increased risks of obesity, heart disease, and other health issues.
But don’t you worry! Here is a guide about changing a sedentary lifestyle with minimal steps that can make a huge difference.
What is a sedentary lifestyle?
A sedentary lifestyle is when a significant portion of your time is spent sitting or lying down, with very little engagement in activities that require physical effort.
This type of lifestyle has become increasingly common in our modern society mainly due to the prevalence of technology, desk-bound jobs, and the convenience of modern conveniences.
Activities such as watching TV, working at a computer, using smartphones, and sitting in cars or public transport can cause this problem.
According to the World Health Organization (WHO), physical inactivity is the fourth leading risk factor for global mortality. Around 32.1 million people worldwide are not getting enough exercise and suffer from a higher risk of chronic diseases.
What sedentary lifestyle does to your body?
A sedentary lifestyle doesn’t just mean sitting for prolonged periods; it also includes minimal physical activity throughout the day.
This lack of movement can lead to a host of health issues, such as:
Obesity
A sedentary lifestyle is closely linked to weight gain and obesity. When you sit for extended periods, you burn fewer calories, leading to an imbalance between calorie intake and expenditure.
Cardiovascular problems
When you sit for extended periods, blood flow slows, and the risk of blood clots and inflammation rises. It results in conditions like hypertension, heart attacks, and strokes.
Studies have shown that sitting for more than eight hours daily increases the risk of cardiovascular diseases, including heart attacks and strokes.
Muscle weakness
Inactivity can lead to muscle atrophy and weakness, making everyday tasks more challenging.
Posture and back pain
Maintaining good posture and taking breaks to stretch can help alleviate these issues.
Spending long hours hunched over a desk or lounging on a couch can lead to poor posture. Over time, this can strain your back, neck, and shoulders, causing chronic pain and discomfort.
Mental health
Physical activity is crucial for mental well-being. A sedentary lifestyle has been linked to higher rates of anxiety and depression.
Guide to changing sedentary lifestyle
Changing a sedentary lifestyle might seem challenging, but with determination and these practical steps, you can make a significant difference in your health and well-being.
Set realistic goals
Setting achievable goals is crucial for sustained success. Start small and gradually build up. Aim to increase your daily activity levels in manageable increments.
For instance, you could start by taking a 10-minute walk during your lunch break or incorporating short stretching sessions into your morning routine.
Incorporate movement
Find ways to add movement throughout your day. You should use the stairs instead of the elevator, walk or bike for short errands, and stand up and stretch every hour if you have a desk job.
These small actions add up and contribute to your overall activity level.
Schedule exercise
Enlist your to-do list and prioritize doing exercise at least five times a week as a non-negotiable appointment.
It is better to have a social component to your fitness routine to make it more fun and helps you stay committed.
In the United States alone, the prevalence of sedentary behaviour is increasing. A study by the Centers for Disease Control and Prevention (CDC) revealed that only 25% of adults in the country are doing physical activities.
Try different activities
Experiment with various physical activities to find what you enjoy. It could be dancing, swimming, cycling, or even gardening.
Stay accountable
Regularly assess your progress. Keep a journal of your activities, your feelings, and any changes you’ve noticed in your body and mindset. This can help you stay motivated and make adjustments as needed.
Takeaway
Breaking free from a sedentary lifestyle is an investment in your health and happiness.
You can take control of your well-being by understanding the risks, setting achievable goals, and incorporating movement into your daily routine.
Remember, every step you take brings you closer to a more vibrant and active life. So, stand up and stretch your legs for a happy and healthier you. Your body and mind will thank you for it!
FAQs
Can I make up for prolonged sitting by exercising vigorously at the end of the day?
Well, exercise is undoubtedly beneficial, but it may not fully offset the negative effects of prolonged sitting. It’s important to incorporate movement throughout the day to reduce the risks associated with sedentary behavior.
How much physical activity do I need each day?
The WHO recommends at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic exercise per week, and muscle-strengthening activities on two or more days.
I have a desk job. What can I do to be more active at work?
Even if you have a desk job, there are several ways to stay active. Take short breaks to stretch and walk around, use a standing desk, and consider walking meetings whenever possible.
