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Overcoming a Sedentary Lifestyle
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Overcoming a Sedentary Lifestyle

Many of us experienced changes to our lifestyles during the pandemic. It resulted in many of us working from home for extended periods of time and a change to our typical daily routine. Many have noticed that they’re subsequently eating more and moving less during the day.

A sedentary lifestyle is defined as a type of lifestyle with little or no physical activity. Working from the comfort of our own homes has meant we are spending increasingly more time sitting down or stationary for prolonged periods of time. Many jobs involve sitting at a desk, in front of a screen, for an average of 8-10 hours a day, not allowing for much activity, as well as then being combined with us sleeping for around 7-9 hours each night.

Being physically inactive and sitting down for prolonged periods can have a detrimental impact on our long-term health outcomes. Physical inactivity has been linked to increased risk of the prevalence of noncommunicable diseases, such as cardiovascular disease, diabetes and cancer as well as their risk factors such as raised blood pressure, raised blood sugar and being overweight.

Recommended levels of physical activity for health

We know that exercising regularly helps strengthen muscles and improves flexibility and can be good for our mental wellbeing too. For adults, the World Health Organisation recommend healthy adults to do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week, or to do at least 75 minutes of vigorous intensity aerobic physical activity through the week.

This activity could include brisk walking, riding a bike, dancing, hiking, running, swimming, circuit training or team sports. Muscle-strengthening activities involving major muscle groups are also recommended to be done on 2 or more days a week to increase muscle mass, bone strength and joint flexibility.

 

Ways to reduce your sedentary behaviour

 

  • Try to break up sitting for long periods of time. You could set an alarm to get up and move every hour or set reminders for you to move at set periods.
  • Turn a coffee break into a walking break. Get up and get more steps in, and you can even take your coffee with you.
  • Work stood up. Whether you have access to a standing desk, or can walk around whilst on a conference call, this will greatly reduce your sedentary behaviour as standing is much better for your body than sitting.
  • Plan your exercise in advance. Planning time in your day to take a short walk or doing some exercise will reduce your time spent sedentary, and by planning it into your routine you’re more likely to do it.
  • Drink more water. Staying well hydrated is important for general health, whilst regular toilet breaks will also allow you to get up and stretch your legs!
  • Move during the ads. Try getting up and walking around during advert breaks if you spend long periods of time watching TV.

 

If you’re still struggling for motivation then remember, exercise has also been shown to improve anxiety, depression and negative mood as well as self-esteem and cognitive function. So find the time to schedule it into your day and reap the benefits you know it will bring.

 

References

  • World Health Organisation (2010) Global recommendations on physical activity for health. Available at: https://www.who.int/dietphysicalactivity/publications/9789241599979/en/
  • Healy GN, Dunstan DW, Shaw JE, Zimmet PZ, Salmon J, Owen N and Cerin E. Break in Sedentary Time. Beneficial associations with metabolic risk. Diabetes Care 2008 Vol 31(4) Apr 661-666