How To Stay Healthy In A Sedentary Lifestyle – Do you struggle to find time to exercise or do you spend most of the day sitting at a desk?
A sedentary lifestyle is when you regularly do little or no physical activity for most of the day.
How To Stay Healthy In A Sedentary Lifestyle
Giving up a sedentary lifestyle takes conscious effort, but it is one of the best things you can do for your health [1], [2].
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Movement is good for your physical [3], [4], [5] and emotional health [6]. An active lifestyle can improve your mood, reduce stress, anxiety and depression, especially if the activity you choose is engaging and fun:
. If you are unsure what to do, talk to a qualified healthcare professional about what measures are best for you.
“A sedentary lifestyle is when you regularly do little or no physical activity for most of the day.”
Being active is good for your mind and body. This can reduce the risk of chronic (long-term) diseases such as heart disease, type 2 diabetes, high blood pressure, dementia, stroke, cancer and premature death. the risk up to 50% [7].
Sedentary Lifestyle Vs. Active Lifestyle [infographic]
People are less active today, largely because technology and labor-saving devices have made our lives easier. But this convenience comes at a price. We spend more time sitting in our chairs than ever before. with negative consequences on health.
Many of us work jobs that require little physical effort. We sit for hours in front of televisions and computers. We use cars for even the shortest and most polluting journeys, we seek out escalators and elevators to avoid climbing stairs, and relatively few of us exercise regularly [8].
The link between disease and sedentary behavior first emerged in the 1950s, when researchers found that bus drivers who worked all day were half as likely to die from heart disease as their counterparts. colleagues. the drivers were sedentary all day. It also confirmed that sedentary postal workers were worse than active factors when it came to fatal heart attacks [9], [10].
But this doesn’t just concern bus drivers or postal workers. Any prolonged sitting while driving, at a desk or in front of a screen can be harmful. A study published in 2010 found that sitting for more than four hours a day increases. risk of heart disease, type 2 diabetes and other conditions. [11] An analysis of sitting time and activity in 13 studies found that those who sat for more than eight hours a day had a risk of death similar to that of smoking and the dangers of obesity [ 12].
How A Sedentary Lifestyle Impacts You
Remember to get up and move around every 30 minutes. It is equally important to schedule time to be inactive. It’s even better to get up and do a little activity rather than just sitting down. [7].
Keep a pack of Animal Moves fitness decks nearby to add variety to your movement intervals.
Try to get up if you can. Spending more time on your feet can improve your overall health [13], relieve chronic back pain [14] and even improve your productivity. when working at my desk and even standing when playing video games.
Connect with friends, family or colleagues who want to increase their activity level. Set activity challenges, like seeing who can take the most steps in a day. working out with a friend or loved one produces better results than working out alone.
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Biking or walking part of your commute to work; If you must drive, try parking far from your office and walking the rest of the way. Active travel is associated with lower rates of overweight and obesity [17].
Achieving your daily goal feels great. Research has shown that using activity trackers can improve healthy behaviors, such as becoming and staying more active over time and at a higher level of intensity, equivalent to a month. 4.8 additional days of physical activity [18].
Don’t forget about reinforcement activities; it is as important as aerobic exercise for heart health [19] and helps maintain strong muscles, joints and bones [20].
Household chores can be just as good for your health as hitting the gym. Boycott time-saving devices like vacuum cleaners and use brooms and brushes instead. DIY and gardening are also good. are options [21].
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Find something you like. Being active doesn’t mean spending time at the gym or on the sidewalk. The truth is, there are lots of fun and exciting ways to get your body moving and have a good time. in the process.
Do you remember begging your mother to let you stay outside for five more minutes? Whatever you do, whether it’s playing tag or riding a bike, you won’t want to stop. The key to getting more activity into your life is finding joy again. of movement that you experienced as a child [8].
Get involved in more activities and you can save time. Take the stairs instead of the elevator or escalator if possible, or leave a few floors early and take the stairs to help build your cardio. fitness and gives you a quick energy boost [22].
Dancing is a great way to stay healthy, and there is a dance that appeals to everyone. Movements like walking, running, or cycling occur in the sagittal plane (usually forward), but dancing moves your body in all planes of motion, including. frontal (from left to right) and transverse (rotating).
Legislative Council Of The Hong Kong Special Administrative Region
Complex mental coordination shows how dancing can maintain and even improve your thinking as you age. Dancing helps develop new neural connections, particularly in areas of the brain associated with executive functions, long-term memory and spatial recognition. It also helps with balance. A person is generally considered inactive if they do not do at least thirty minutes of physical activity during the week. Fortunately, there are ways to increase your activity level and thus improve your overall health.
Means the same thing as sedentary, and the two terms are used interchangeably You are sedentary if you are inactive (sitting or lying down) for long periods of time with little or no exercise.
The Australian Department of Health and Aging uses the term “inactivity” to describe spending too much time being inactive at school or work, traveling or relaxing. This also includes screen time, such as watching movies. watching, playing video games and browsing social media According to the Australian Bureau of Statistics, almost half of working people aged 18 to 64 in Australia are mostly sedentary at work.
This article examines how inactivity affects the physical and mental health of those who spend most of their day inactive, and what changes can be made to avoid adverse effects.
Sedentary Lifestyle Is Your Worst Enemy. Steer Clear Of It!
The WHO says that physical inactivity causes 2 million deaths worldwide each year. In Australia, it is second only to smoking in terms of its impact on disease and health problems. Lack of physical activity leads to cardiovascular disease, type 2 diabetes and obesity, and increases obesity. risk of colon and breast cancer.
The Australian Burden of Disease Study 2018 shows that the burden of insufficient physical activity is:
Even if we have an idea of what a “sedentary lifestyle” is, we still tend to wonder how many hours a day we need to sit to fall into the “sedentary” category.
, you are considered physically inactive if you do not get at least 30 minutes of physical activity most days of the week. However, you can get enough physical activity to meet the guidelines while remaining sedentary. be if you spend a lot of time sitting or lying down.
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Alternatively, can you engage in sedentary behavior (like working at a desk) without being defined as a sedentary person?
There doesn’t seem to be a strict classification, so if you think you can and should do more; if you feel lazy most of the time; if you spend most of the day indoors; If you don’t have the energy you had before *insert that life-changing event/tipping point*, you’re probably living a sedentary lifestyle. You need to decide if you should take more shares and how much more.
We have already discussed the long term effects in one of the sections above and now we will look at the immediate effects on your body.
If you sit a lot, you move less, which does not allow your heart to pump blood efficiently to your organs and body parts, and therefore does not provide enough oxygen and nutrients to the organs, hands and body. brain. circulation because the elimination of toxins and waste does not work well.
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Inadequate blood flow can also cause swelling, numbness in the legs and possibly varicose veins because the return of blood to the heart is slowed and builds up in the heart.
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