The Hidden Dangers of a Sedentary Lifestyle and Practical Tips to Stay Active

In our fast-paced, tech-driven world, many of us are living more sedentary lifestyles than ever before. Whether it’s working at a desk, binge-watching the latest shows, or scrolling endlessly through social media, our bodies are often stuck in one position for long periods. Unfortunately, this extended inactivity can seriously harm our health even leading to early death (Lavie et al., 2019). This blog post highlights the negative effects of being too sedentary and offers actionable strategies to help you stay active throughout your day.

Sedentary job sitting at desk using computer

Understanding Sedentary Behavior

It is estimated that one third of the global population engages in insufficient physical activity (Park et al., 2020). Furthermore, it is estimated that American populations engage in a mean of 7.7 hours per day of sedentary behaviors (Park et al., 2020) Sedentary behavior (SB) refers to any waking activity that involves little energy expenditure while sitting or lying down. Scientifically, SB refers to any behavior characterized by a low energy expenditure or energy expenditure of ≤1.5 metabolic equivalents (METs) while sitting or lying down (Silveira et al., 2022). Physical inactivity (PI) is often times used synonymously with SB, but it differs slightly: PI is defined as an insufficient amount of moderate to vigorous physical activity (MVPA) (i.e. failure to meet specific guidelines for physical activity) (Silveira et al., 2022). Common examples include watching TV, working on computers, sitting down scrolling on social media, or reading. While these pastimes can be enjoyable, too much time spent in these positions can lead to significant health problems.

Sedentary woman feeling depression

Research indicates that sitting for extended periods increases the risk of various issues, including obesity, heart disease, diabetes, and certain cancers (Saunders et al., 2020). Moreover, our mental health can also suffer. A study found that people who were more sedentary than those that were not sedentary were significantly more likely to experience anxiety and depression (Hallgren et al., 2020).

The Health Risks of a Sedentary Lifestyle

Obesity and Weight Gain

Research shows that being sedentary is linked to obesity (Silveira et al., 2022). A sedentary lifestyle can lead to weight gain due to burning fewer calories. For example, those who sit for most of the day may burn only 1,600 calories, while a more active individual might burn around 2,500 calories. Over time, this energy imbalance can contribute to obesity, which is linked with health issues like heart disease, stroke, and type 2 diabetes.

Excess sitting can increase your risk of obesity

Cardiovascular Disease

Sitting too much can increase the risk of cardiovascular disease. Studies show that people who spend too much time sitting are at risk of developing heart disease and death due to heart disease (Katzmarzyk et al., 2009) (Lavie et al., 2019). Inactivity can cause high blood pressure, elevated cholesterol levels, and poor circulation, all risk factors significantly raising the chances of heart attacks and strokes (Gokce 2007).

Sedentary behavior can increase risk of heart disease

Diabetes

Sitting for long periods can lead to insulin resistance (Hamburg et al., 2008). Research shows that sedentary individuals are at over 100% higher relative risk of developing type 2 diabetes (Hamilton et al., 2014). When our bodies are inactive, our muscles are less responsive to insulin, causing blood sugar levels to rise. Regular exercise can improve insulin sensitivity, helping regulate blood sugar levels effectively.

Sedentary behavior can increase risk of insulin resistance and diabetes

Mental Health Issues

The effect of a sedentary lifestyle doesn’t stop at physical health. Research shows that individuals who engage in minimal physical activity or sedentary behavior have an increased risk of experiencing anxiety and depression  (Hallgren et al 2020). Physical activity releases endorphins, which boost mood, making it essential to find fun and engaging ways to stay active.

Sedentary behavior can increase risk of anxiety and depression

Cancer

Sedentary behavior is also a risk factor for developing cancer. Research studies have found that high sedentary behavior levels increase the risk for developing ovarian, endometrial, colon, breast, prostate, and rectal cancers (Hermelink 2022).

Sedentary behavior can increase your risk of cancer

Practical Strategies to Overcome Sedentary Behavior

Set Movement Reminders

One effective way to reduce sedentary behavior is by setting reminders to move throughout your day. Use alarms on your phone or a timer to prompt you to stand up, stretch, or take a brief walk every hour. These small breaks can cut your sedentary time significantly, leading to better overall health.

Incorporate Physical Activity into Your Routine

Integrating physical activity into your daily life can significantly enhance your well-being. Consider walking or biking to work instead of driving, which can also help save on fuel costs. Choose to take the stairs rather than the elevator; even this small choice can increase your heart rate and burn more calories. Engaging in household chores, gardening, or yard work can also keep you more active. Take a regular walk at your lunchbreak or after work.

Engage in Active Hobbies

Explore hobbies that involve movement. Activities like dancing, hiking, or playing sports not only offer exercise but also fun and social interaction. For instance, joining a local soccer team or taking dance classes can keep you active and motivated.

Use a Standing Desk or Desk Bike

If your job requires lots of sitting, consider using a standing desk. This allows you to work while standing, reducing the time spent in a seated position. A study found that those using standing desks reported a 45% increase in productivity (Garrett et al., 2016) .

Join a Fitness Class or Group

Joining a fitness class or group can provide much-needed motivation and accountability. Whether it’s a local running club, yoga class, or Zumba session, being part of a community encourages you to make exercise a regular part of your life. Research indicates that group exercise can increase adherence to workouts significantly (Collado-Mateo et al., 2021).

Limit Screen Time

Awareness of screen time is crucial. Set limits for recreational screen use to free up time for physical activity. For instance, if you usually watch two hours of TV each day, cutting that by half can provide time for a brisk walk or yoga session, significantly benefiting your health.

Track Your Activity

Using fitness trackers or mobile apps can help keep you mindful of your activity levels. Setting daily step goals, such as 10,000 steps, or tracking your workouts encourages accountability and motivates you to move more. Studies have shown that individuals who track their activity are more likely to meet their fitness goals (Ferguson et al., 2022).

Taking Action for a Healthier Future

The dangers of a sedentary lifestyle can have a lasting impact on both physical and mental health. However, implementing practical strategies to stay active can help counter these negative effects. Remember, even small changes can lead to significant improvements in your quality of life. Embrace movement each day, and you will enhance your health and overall well-being.

A vibrant park scene showcasing individuals engaging in physical activity

References:

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