Overcoming a Sedentary Lifestyle
It's no secret that modern life leads to less movement. We spend our days sitting at desks, working at computers, and hunched over our smartphones. This lack of movement leads to a whole host of physical problems, not to mention the impact it has on our mental health.
The common misconception is that a 30-60 minute workout can offset the inactivity of the rest of the day. Unfortunately, evidence shows that daily workouts simply aren't enough to undo the damage of an otherwise sedentary lifestyle. What people do when they're not exercising determines their true level of activity and wellness.
What Does "Sedentary" Mean?
Sedentary behavior is any behavior that expends less than 1.5 metabolic equivalents (METs). Basically, anytime you are sitting, lying down, or otherwise relaxing you are being sedentary. While it's absolutely important to take time to rest, many people are far more sedentary than they think.
Consider this:
Less than 5,000 steps is considered "sedentary"
5,000 to 7,500 steps is considered "low active"
7,500 to 10,000 steps is considered "somewhat active"
More than 10,000 steps is considered "active"
Let's go back and look at that again. Anything less than 5,000 steps a day is considered sedentary. While the goal of hitting 10,000 steps a day is somewhat arbitrary, and evidence shows benefits level off after 7,500 steps, it is absolutely clear that many people are sedentary. The average American walks around 3,000- 4,000 steps a day, and many walk far less than that. Instead of walking, we spend hours a day sitting. Whether at our desk at work or on the couch after a long day, these uninterrupted hours of sitting each day lead to long term health consequences. Moving during a workout, which only comprises 2-4% of the day, simply can't undo those consequences.
For those that workout, or get in a long walking session, let's take it further. You may take 5,000-10,000 steps a day in order to not be considered "sedentary," but if you concentrate all of those steps into one or two sessions of exercise and spend the rest of your waking hours sitting, you will still be more sedentary than active. It is necessary to increase your overall movement throughout the day, not just in your workout or walking sessions. Low levels of non-exercise activity thermogenesis (“NEAT”)-- or how much energy is burned from all physical activities other than specific workout time—is shown to be the source of America’s obesity epidemic. If you are spending most of your day sitting, your health is suffering.
So What?
So, what's the big deal with being sedentary? Does it really matter?
Well, yes. Prolonged sitting, even if otherwise physically "fit," has detrimental metabolic effects that may mitigate the benefits of exercise. Some studies show a connection between prolong and metabolic syndrome-- which includes increased triglyceride levels, and increased blood glucose levels-- that can lead to cardiovascular disease and diabetes. It can also contribute to a higher percentage of body fat, particularly around the belly. One study show that high TV time, even in people that workout regularly, was associated with a higher risk of premature cardiovascular disease. Basically, even if you workout, too much channel surfing can actually shorten your life.
Beyond mortality and disease, sitting all day can make your body feel like, well, shit. Sitting too much leads to tight hip flexors, rounded shoulders, and a weak core and hamstrings. All of this leads to back and neck pain, which afflicts about 8% of adults on a daily basis and is the sixth most costly condition in the United States. We all know the feeling of aching joints and tight muscle stemming from long periods of inactivity.
Some people have called sitting the new smoking. While we wouldn't go that far, the evidence absolutely shows that as many as 80 million adult Americans are living sedentary lives. This leads to a whole host of problems, even if you manage to squeeze in a quick workout. And it's far more serious than weight gain or other aesthetics. While exercising might feel painful in the moment, it is clear that not exercising contributes to long-term pain and consequences that are far worse.
What's the Solution?
That's a lot of doom and gloom. But there is a solution! First, you need to move more. And second, you need to spread out your movement out throughout the day. You don't need to bust your ass in the gym every day to improve your health. Low intensity movement throughout the day is the most important thing to focus on, and it's very doable.
Here are 6 steps to getting in your daily activity:
1. Get up every hour.
Every hour on the hour, stand up and walk around for 10 minutes. You don't even have to go outside. Just walk in circles around your kitchen or office for a full ten minutes while you make calls or answer emails. This contributes to two goals: you'll get in about 10,000 steps in 10 hours, and you'll space it out throughout the day instead of in a single session.
2. Take up a hobby that isn't seated.
So much of modern life is centered around sitting. Do something that gets you moving. You don't have to break a sweat-- you just have to get up. Take up gardening, painting, or photography. Explore your local area or check out a nearby market. Get a pet that requires attention, play, and time outside. Make intentional time to play with your kids. Revamp your house with new DIY projects. You can do anything, just get on your feet.
3. Spend half of your workday standing.
Whether you're in the office or working from home, spend half of your workday standing. After your hourly walk (see point #1), spend the next 20 minutes standing at your desk or kitchen counter while you work. Then sit and rest your legs for another 30 minutes, and then start it all again. It may seem like a lot at first, but soon it will become habit. Set an alarm on your phone to remind you at the beginning.
4. Reframe TV time.
We love a good Netflix binge as much as the next person. You can still watch TV to relax, just do it differently! Use TV time to roll out your yoga mat and do some relaxing stretches as you watch your favorite show. You can unwind and do something good for your body. Spend one episode sitting, then one episode stretching. You can even lay in bed and stretch!
5. Make movement social.
It's easier to do something if you aren't alone. Meet with a friend a few times a week before or after work for a 30 minute walk and gossip sesh. Garden with your spouse on the weekends and catch up on your week. Have play time with your kids right after you pick them up from school. Zoom with friends as you all paint, work around the house, or create new projects. This layer of fun and accountability will keep you going.
6. Take a whole day approach to health.
Fitness isn't something you do and check off your list. Think of fitness as an over-arching part of your life, not something you suffer through for 30 minutes and are done with. Fitness doesn't have to be challenging, brutal, and exhausting. It should be an ethos that fills your day, is doable, and feels good.
Conclusion
While working out daily is recommended and important, it is not enough to offset an otherwise sedentary lifestyle. Sitting too much can lead to a variety of health issues, but the solution is simple. Increase the time you spend moving outside of your workouts each day, and spread that movement out throughout the day. Your body, mind, and health will thank you.
Sources:
https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html
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