sedentary lifestyles
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Sedentary behavior or sedentary lifestyles include whenever a person sits or lies down (for example: watching TV, using the computer, driving, and reading).

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An accumulation of sedentary behaviors throughout the day, particularly six hours or more, and failure to follow recommended exercise guidelines (more on that later) can lead to a sedentary lifestyle.

Recent studies suggest that high levels of sedentary behavior can adversely affect health, regardless of other factors such as body weight and eating habits.

What is a Sedentary or inactive lifestyle?

You’ve probably heard of all of these phrases and they mean the same thing. A lifestyle plenty of sitting and lying time, with very little or no exercise. In the United States and around the world, people are spending more and more. time in with  sedentary activities

What is an example of a sedentary lifestyle?

Drive a bus or car, play passive video games, play computer. sitting on a car seat or stroller.

How many hours can one sit?

Being sedentary isn’t the same as not getting enough exercise. Even if you train enough, sitting for more than 7-10 hours a day is bad for your health.

How do i know if i am sedentary?

Just daily activities like grocery shopping, cleaning, watering plants, taking out the trash, walking the dog, mowing the lawn, and gardening. No moderate or vigorous activity. Unless you intentionally train for at least 30 minutes a day, you are considered sedentary.

How much sitting time per day is acceptable?

The latest research suggests that you need 60-75 minutes a day of moderate-intensity exercise to combat the dangers of excessive sitting.

How to stop being sedentary?

How much exercise does a sedentary person need?

Research based fitness tracking aligns closely with new World Health Organization  , which recommend 150-300 minutes of moderate-intensity physical activity or 75-150 minutes of physical activity vigorously every week to counteract sedentary behavior.

Also read: Mood Swings: How To Regulate Your Moods

What are the health risks associated with a sedentary lifestyle?

Research has documented higher rates of several chronic diseases such as type 2 diabetes, obesity, heart disease, and even cancer in very sedentary people. According to the World Health Organization, 60-85% of people in the world lead a sedentary lifestyle, which makes this a very serious public health problem.

And just like the rest of your body, your brain depends on good blood flow to function properly. A 2013 study involving nearly 9,000 women found that those who were physically inactive and sat for seven hours or more a day were three times more likely to have symptoms of depression than those who met physical activity guidelines and less than four hours a day.

Even more frightening, an American Cancer Society study found that prolonged sitting (six hours or more per day) was associated with a 19% higher death rate from all causes combined than sitting for less than 3 hours per day. Even a little effort to stay active throughout the day can have benefits.

How to Fix a Sedentary Lifestyle

Think about how much time you sit in a day: sitting on the train on the way to work or in the car on the way to work, sitting at your 8 o’clock office job, sitting on your 1 hour lunch break, during the drive home and after a long day at work, sit on the couch to relax in front of the TV.

Unfortunately, with advances in technology and transportation, many of us sit most of the day with very little or no exercise or activity. Even free time was once associated with more activity, but today much of it is sedentary; scrolling Instagram, watching TV, playing video games, etc.

At work

• Standing instead of sitting in the subway or train

• Ask for or invest in a standing desk or set up a shop on a high counter

• Take the stairs instead of the elevator

• Stand up when on the phone

• During your lunch break, walk outside (weather permitting) or around the building for at least 30 minutes

• End the day with a 10-20 minute walk around the building

• Visit a colleague’s office instead of sending an email

• Meet colleagues while walking or standing instead of sitting in a conference room

• Get up every hour and stretch or take a short walk

At home

• Get up and fold laundry while watching TV

• Clean around the house, you’ll be surprised how many calories you burn!

• Stand or walk around the house while on the phone

• Play with your pets and take an extra walk or two

• Park a little further to take a few more steps and avoid the parking madness

• Take a dance break! Put on your favorite music and get moving

Reduce the time you spend sitting

1. Standing instead of sitting in public transport.

2. walk to work.

3. Walks during the lunch break. 4. When working at a desk, set reminders to get up every 30 minutes.

5. Invest in a standing desk or ask the workplace to provide one.

 

 

 

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