Sedentary-Lifestyle
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Sedentary Lifestyle

Introduction

It might be surprising to learn that a lack of physical activity can lead to health issues, but it’s true—it can increase blood pressure, contribute to weight gain, and result in numerous other serious health problems. You might not even be aware that you are gradually adopting a more sedentary lifestyle. However, it’s never too late to implement changes that can enhance various aspects of your health and overall well-being. Even the smallest adjustments to your daily habits can get you moving and more active in no time.

Continue reading to discover more about what defines a sedentary lifestyle, the signs that indicate you may be living this way, health conditions that could arise due to a sedentary lifestyle, and suggestions for becoming less sedentary both at home and in the workplace.

A sedentary lifestyle refers to a way of living characterized by minimal physical activity and little to no exercise. Individuals leading a sedentary lifestyle typically spend a significant portion of their day sitting or lying down while participating in activities like socializing, watching TV, playing video games, reading, or using mobile phones or computers. This lifestyle can lead to poor health outcomes, various diseases, and numerous preventable causes of death.

The amount of time spent sitting is a common metric used to assess a sedentary lifestyle. A worldwide study representing 47% of the global adult population indicated that the average individual sits for approximately 4.7 to 6.5 hours each day, with this average increasing each year. According to the CDC, 25.3% of American adults are sedentary.

Screen time refers to the duration of time a person spends in front of a screen, such as a television, computer, or mobile device. Excessive screen time is associated with various negative health effects.

Definition

Activity intensity exists on a spectrum ranging from sedentary behavior to vigorous physical activity. Sedentary behavior requires less energy expenditure than active behavior. It is important to note that sedentary behavior is not synonymous with physical inactivity; rather, it is defined as “any waking behavior characterized by an energy expenditure less than or equal to 1.5 metabolic equivalents (METs), while in a sitting, reclining, or lying position.” Spending the majority of one’s waking hours in a seated position does not necessarily imply that a person is sedentary; however, frequent sitting and lying down are indicative of sedentary behavior.

Esmonde-White describes a sedentary lifestyle as one that involves “more than six hours a day” of sedentary behavior.

How does an inactive lifestyle affect your body?

When you lead an inactive lifestyle:

  • You expend fewer calories, increasing your likelihood of weight gain.
  • You might experience a loss of muscle strength and endurance due to insufficient muscle use.
  • Your bones could become weaker and lose mineral content.
  • Your metabolism may be impacted, making it harder for your body to metabolize fats and sugars.
  • Your immune system may become less effective.
  • You could experience reduced blood circulation.
  • Your body may experience heightened inflammation.
  • You might develop a hormonal imbalance.

Why is a Sedentary Lifestyle Dangerous?

Here are some key reasons why a sedentary lifestyle poses risks:

Weight Gain and Obesity: Insufficient physical activity can lead to weight gain and obesity. When we are inactive, we burn fewer calories, resulting in an energy imbalance. Over time, this can lead to excess weight and obesity, particularly if our caloric intake does not decrease, which elevates the risk of various health issues, including diabetes and heart disease.

Increased Risk of Chronic Diseases: Sedentary behavior is linked to a higher likelihood of chronic diseases like heart disease, type 2 diabetes, and specific types of cancer. Regular physical activity is essential for maintaining healthy blood pressure, improving blood sugar regulation, and lowering the risk of developing these conditions.

Muscle Weakness and Loss: Prolonged sitting can cause muscle weakness and loss. In extreme cases, a lack of physical activity may lead to muscle atrophy and reduce overall muscle mass, impacting your ability to perform daily tasks and increasing the risk of falls or injuries.

Poor Mental Health: A sedentary lifestyle is also connected to negative mental health outcomes such as depression and anxiety. Regular exercise promotes the release of endorphins that enhance mood and alleviate stress. Without sufficient physical activity, these advantages may be overlooked, resulting in mental health challenges.

What are the negative health effects of a sedentary lifestyle?

An inactive lifestyle can contribute to numerous chronic diseases. By failing to engage in regular exercise, you heighten your risk of:

  • Obesity
  • Heart diseases, such as coronary artery disease and heart attacks
  • High blood pressure
  • High cholesterol
  • Stroke
  • Metabolic syndrome
  • Type 2 diabetes
  • Some malignancies, such as those of the breast, colon, and uterus
  • Osteoporosis and increased risk of falls
  • Elevated feelings of depression and anxiety

Living a sedentary lifestyle can elevate your risk of dying prematurely. The more time you spend being inactive, the greater your health risks become.

Prolonged periods of inactivity can slow down your metabolism and hinder the body’s capability to manage blood sugar levels, control blood pressure, and decompose fat.

A study that examined data over a span of 15 years discovered that sedentary habits were linked to an increased likelihood of early death, independent of levels of physical activity.

This indicates that it is vital to decrease the amount of time you spend being inactive, alongside increasing your exercise levels.

How can I begin exercising?

If you’ve been inactive, it’s advisable to start gradually. You can progressively incorporate more exercise into your routine. The more you can engage in, the better it will be for you. However, don’t feel daunted; do what you are capable of. Engaging in some exercise is always more beneficial than none at all. Eventually, aim to reach the suggested amount of exercise suitable for your age and health.

There are numerous ways to engage in physical activity; it’s crucial to discover the types that suit you best. Additionally, you can incorporate activity into your life in smaller ways, both at home and in the workplace.

How can I increase my activity levels at home?

Here are some suggestions to be more active around your home:

  • Tasks like cleaning, gardening, and yard work involve physical effort. To make them more intense, consider doing these tasks at a faster pace.
  • Keep moving while watching television. You could lift hand weights, perform gentle yoga stretches, or pedal on an exercise bike. Instead of using the remote, stand up and change the channels manually.
  • Follow a workout video at home (available on your TV or online).
  • Take a stroll in your neighborhood. Making it more enjoyable can involve walking your dog, accompanying your kids to school, or going for a walk with a friend.
  • Stand up while talking on the phone.
  • Invest in exercise equipment for your home. While treadmills and elliptical machines are excellent options, they may not be affordable or feasible for everyone. Budget-friendly alternatives include yoga balls, exercise mats, stretch bands, and hand weights, which can also help you workout at home.

How can I be more active at work?

Many of us are seated at work, frequently in front of computers. In fact, fewer than 20% of Americans have jobs that require physical activity. Incorporating physical exercise into a busy work schedule can be difficult, but here are some strategies to help you stay active:

  • Make it a point to get up from your chair and walk around at least once every hour.
  • Stand while talking on the phone.
  • Check if your employer can provide a stand-up or treadmill desk for you.
  • As opposed to using the elevator, choose the stairs.
  • Use your breaks or part of your lunch hour to walk around the office building.
  • Instead of sending an email, physically walk to a colleague’s office.
  • Hold “walking” or standing meetings with coworkers rather than sitting in a conference room.

Mental health

Lead a sedentary lifestyle also negatively affects mental health.

The combined physical and mental effects of inactivity render a sedentary lifestyle especially problematic.

A study involving 10,381 participants linked a sedentary lifestyle and insufficient physical activity to a heightened risk of developing mental health issues.

A recent review analyzing data from 110,152 participants found a correlation between sedentary behavior and an increased risk of depression.

Solutions for a sedentary lifestyle

Adopting a more active lifestyle can greatly diminish the likelihood of chronic health issues, mental health disorders, and premature death.

Enhancing physical activity

Research indicates that engaging in physical activities, such as exercise and sports, can lower the risk of cardiovascular diseases, type 2 diabetes, obesity, and early mortality.

Consistent evidence shows that exercise can enhance mental health. A 2018 study involving 1,237,194 individuals concluded that those who exercised reported fewer mental health challenges compared to those who were inactive.

It is advisable to combine a mix of cardiovascular exercises, like running or cycling, with strength-training activities, which may include weight lifting or body-weight exercises. Achieving at least three 30-minute runs and two 30-minute sessions of strength-training exercises weekly would fulfill the minimum physical activity recommendations.

Although modifying a sedentary lifestyle can be difficult, even small changes can lead to significant improvements. Here are a few straightforward tips to help transform a sedentary lifestyle:

Incorporate Physical Activity into Your Routine: Strive for a minimum of 150 minutes of moderate aerobic exercise or 75 minutes of vigorous aerobic exercise each week. Typically, this translates to 30 minutes of moderate exercise or 15 minutes of high-intensity exercise daily. Choose activities that you enjoy, such as walking, swimming, or dancing, and regularly include them in your schedule.

Keep Moving at Regular Intervals: Make it a habit to take breaks from sitting every hour. Stand, stretch, walk around, or perform some simple exercises to improve blood circulation and engage your muscles. Many individuals also utilize standing desks or stability ball chairs to help keep their muscles active while working.

Find Active Hobbies: Participate in hobbies that involve physical movement, like gardening, cycling, or playing sports. This not only helps you remain active but also makes exercise more enjoyable and sustainable over time.

Make Physical Activity a Part of Your Social Life: Encourage friends or family to join you in physical activities such as hiking or attending group fitness classes. This will not only enhance the fun of exercising but also allow you to spend quality time with your loved ones.

Set Realistic Goals: Begin with small, attainable objectives and gradually extend the duration and intensity of your workouts. Celebrate your achievements along the way to maintain motivation and dedication to an active lifestyle.

Reducing the Time Spent Being Sedentary

Engaging in regular physical activity can lower the risk of cardiovascular disease. While physical activity is essential, spending most of the day being sedentary poses significant health risks.

Individuals can decrease their sedentary time by:

  • standing instead of sitting on public transport
  • walking to the workplace
  • taking walks during lunch breaks
  • setting reminders to stand every 30 minutes while working at a desk
  • investing in a standing desk or requesting one from the workplace
  • taking a walk or standing during coffee or tea breaks
  • increasing activity during household chores, particularly DIY or gardening
  • finding reasons to leave the office or move around the building
  • taking phone calls outside while walking
  • spending leisure time being active rather than watching TV or playing video games
  • walking around during commercial breaks when watching television
  • choosing stairs over elevators

Why We Should Sit Less?

There is growing evidence that sitting excessively, unless you use a wheelchair, can be detrimental to your health.

To minimize the risk of health issues related to inactivity, it’s recommended to exercise regularly—at least 150 minutes per week—and reduce the duration of sitting.

Research has connected inactivity to being overweight and obese, type 2 diabetes, certain types of cancer, and premature death.

Prolonged sitting is believed to slow down metabolism, which impacts the body’s ability to manage blood sugar, blood pressure, and break down body fat.

Many adults in the UK spend approximately 9 hours daily in a seated position. This encompasses watching TV, using a computer, reading, completing homework, and commuting by car, bus, or train, but it does not count sleeping.

Move More, Sit Less

The UK Chief Medical Officers’ Physical Activity Guidelines state that prolonged sitting periods should be interrupted with at least light activity.

However, there isn’t sufficient evidence to establish a specific limit on how much time people should spend sitting each day.

That said, some nations—like Australia—have recommended that children restrict screen time, including TV and video games, to 1 to 2 hours daily, in an effort to minimize sitting time.

Bus Drivers and Astronauts

The connection between illness and sitting was first identified in the 1950s when researchers discovered that double-decker bus drivers were twice as likely to experience heart attacks compared to their bus conductor counterparts. The drivers remained seated for 90 percent of their shifts, while the conductors ascended roughly 600 stairs each workday.

It is believed that excessive sitting slows down metabolism, impacting our ability to manage blood sugar and blood pressure, as well as metabolize fat, potentially resulting in weaker muscles and bones.

Studies on astronauts during the early 1970s indicated that life in zero gravity was associated with accelerated loss of bone and muscle and aging.

Limitations with Current Research
The majority of the evidence stems from observational studies, which have only indicated a correlation between sitting and health problems, rather than establishing a direct cause.

Under-5s

For children under 5, the recommendation is to limit the duration they spend watching television, traveling by car, bus, or train, or being secured in a stroller.

Although this may pose a challenge for busy parents, the suggestion reflects an increasing understanding that experiences and habits in early life influence our health later as adults.

Suggestions for decreasing sitting time:

  • Avoid leaving a child in a stroller, car seat, or highchair for more than one hour at a time.
  • Minimize the time spent in walking aids or baby bouncers.
  • Decrease the time spent in front of the television or other screens.
  • Learn about physical activity guidelines for children under 5 years.

Children and teenagers

For those aged 5 to 18, cutting down on sitting time includes any movement within the home, school, or community.

Suggestions for decreasing sitting time:

  • Think about ways for children and teenagers to “earn” their screen time.
  • Establish a daily family limit for screen time.
  • Make bedrooms free from televisions, electronic devices, laptops, and phones.
  • Set “no screen time” rules to promote alternative activities.
  • Encourage involvement in household chores, like setting the table or taking out the trash.
  • Gift items such as scooters, skateboards, balls, or kites to promote active play.
  • Parents can set an example by reducing their own time spent in front of the television and other sedentary activities.

Learn about the recommended levels of physical activity for kids and teens.

Adults

Adults aged 19 to 64 should aim to decrease sitting time throughout their day, whether at work, during travel, or at home.

Suggestions for decreasing sitting time:

  • Stand on public transport.
  • Choose stairs over elevators and escalators.
  • Remind yourself to wake up every half an hour.
  • Place a laptop on a box or similar object to work while standing.
  • While on the phone, stand or walk.
  • Take a walking break every time you have a coffee or tea break.
  • Walk to a colleague’s desk instead of sending an email or making a call.
  • Replace some television time with more active hobbies or tasks.
  • Learn about the recommended levels of physical exercise for adults between the ages of 19 and 64.

Older people

Many older adults (aged 65 and over) are known to spend 9 hours or more sitting each day.

Suggestions for decreasing sitting time:

  • Avoid prolonged periods of sitting in front of a television or computer.
  • Get up and move during television commercial breaks.
  • Stand or walk while on the phone.
  • Utilize stairs as much as possible.
  • Engage in active hobbies, such as gardening or DIY projects.
  • Participate in community activities, such as dance classes or walking groups.
  • Play actively with grandchildren, if applicable.
  • Undertake regular housework tasks.

Conclusion

Research has associated a sedentary lifestyle with serious health conditions.

A significant number of individuals do not meet the basic physical activity guidelines and are at risk of developing health issues due to excessive sedentary behavior.

People can mitigate the hazards of a sedentary lifestyle by increasing their level of physical activity and adopting the strategies mentioned above to minimize sedentary time.

The WHO Guidelines on physical activity and sedentary behavior offer evidence-based public health recommendations regarding the amount of physical activity (in terms of frequency, intensity, and duration) needed to provide substantial health benefits and reduce health risks. For the first time, guidance is also offered on the links between sedentary behavior and health outcomes, as well as specific recommendations for subpopulations, including pregnant and postpartum women and individuals living with chronic conditions or disabilities.

FAQs

What constitutes a sedentary lifestyle?

A sedentary lifestyle refers to an inactive way of living. You might have come across various phrases that describe this concept, which all imply a lifestyle characterized by extensive sitting and lying down, with minimal to no physical activity. Across the U.S. and globally, individuals are increasingly engaged in sedentary pursuits.

What are five examples of sedentary activities?

Sedentary activities are mostly recognized as screen-related tasks, such as watching television, playing video games, or using a computer or smartphone. However, they can also encompass other pursuits like reading, playing card games, driving in vehicles, or sitting at a desk during work or school.

How can one break free from a sedentary lifestyle?

Feeling stuck in a sedentary routine? Here’s how to change that… Identify opportunities in your daily schedule for exercise. You might incorporate three 10-minute activity breaks, five times a week. When combined with one hour-long exercise session over the weekend, you’ll have already achieved your goal. Additionally, seek chances to integrate movement throughout the day.

Is it acceptable to lead a sedentary lifestyle?

Maintaining a sedentary lifestyle can pose significant health risks. The less time you spend sitting or lying down throughout the day, the better your prospects for a healthy life. Engaging in standing or moving activities during the day lowers your risk of premature death compared to spending time seated at a desk.

What are the five components of fitness?

The health-related elements of physical fitness consist of five components: (1) body composition, (2) flexibility, (3) muscular strength, (4) muscular endurance, and (5) cardiorespiratory endurance.

What is considered a sedentary number of steps?

The following step counts have been established to categorize activity levels: Sedentary individuals take less than 5,000 steps in a day. Low active corresponds to 5,000 to 7,499 steps daily. Somewhat active is classified as 7,500 to 9,999 steps per day.

References

  • Wikipedia contributors. (2024, December 21). Sedentary lifestyle. Wikipedia. https://en.wikipedia.org/wiki/Sedentary_lifestyle
  • National Library of Medicine. (n.d.). Health risks of an inactive lifestyle. https://medlineplus.gov/healthrisksofaninactivelifestyle.html
  • What are the consequences of a sedentary lifestyle?https://www.medicalnewstoday.com/articles/322910
  • World Health Organization: WHO. (2002). The WHO warns that physical inactivity is a major cause of illness and disability. Xyz. https://www.who.int/news/item/04-04-2002-physical-inactivity-a-leading-cause-of-disease-and-disability-warns-who
  • Why we should sit less. nhs.uk. https://www.nhs.uk/live-well/exercise/why-sitting-too-much-is-bad-for-us/
  • How to fix a sedentary lifestyle. Verywell Health. https://www.verywellhealth.com/how-to-beat-a-sedentary-lifestyle-2509611

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