5 Health Risks of Sedentary Behavior

25 de marzo de 2020

4 min de lectura

Like all animals, humans are meant to move. But thanks to modern day conventions like cars, offices, the internet, and other forms of media, a lot of us move around far less often than we could. And we know now that a sedentary lifestyle increases the risk of a wide number of health conditions—it may even shorten your lifespan.

Have you ever wondered if you sit too much? Keep reading to learn about the surprising impact that a sedentary habit could be having on your health, plus some practical tips to get more movement in your day.

Health Conditions Linked to a Sedentary Lifestyle

Research shows that people who don't get enough exercise and sit too much (about eight or more hours per day, not counting sleep time) seem to have an increased risk of many chronic health conditions affecting humans today. These include:

Obesity
Heart disease
Heart failure
Stroke
Certain cancers, including cancers affecting the breast, colon, and uterine
High blood pressure
Type 2 diabetes
Osteoporosis
Falls
Depression and anxiety
Premature death

Why is Excessive Sitting so Harmful?

Excessive sitting is so strongly linked to poor health outcomes that we now have the common catchphrase: "Sitting is the new smoking." But why is sitting so harmful?

Many possible explanations exist. For one thing, you burn fewer calories when you're sitting down compared to standing or walking, and this can increase your chances of gaining weight. Being overweight is a problem in itself, and it's also a major risk factor for many of the other conditions listed above.

Sitting too much may also be harmful because it could increase inflammation, promote loss of muscle and bone strength, impact your metabolism and immune system, disrupt your circulation, and throw off your hormone balance.

But I Exercise—Isn't That Enough?

Incredibly, recent research suggests that the negative effects of being too sedentary can impact a person no matter how much they exercise!

In other words, even if you meet the current Physical Activity Guidelines for Americans and get at least 150 minutes of moderately intense aerobic exercise per week, you still may be putting your health at risk if you spend too much time sitting down during the rest of the day.

Unfortunately, only one in three American adults meet this weekly requirement for exercise, according to the U.S. Department of Health and Human Services. And a 2018 study published in JAMA found that one in four Americans sit for more than 8 hours per day.

If more people understand the importance of getting up out of their chair or couch more often, it's possible that we can start making a positive impact on the prevalence of many chronic health conditions.

5 Simple Ways to Move More

We know from the research that exercising more doesn't necessarily offset the negative impact of sitting too much. So, while it's certainly good for you to get at least 30 minutes of exercise every day, another great move for your health is to, well, just MOVE!

Here are five ways to avoid sitting too much and get more movement throughout your day:

1.
Stand up—but start slow. If you currently sit a lot, you don't want to swing the pendulum too far in the opposite direction by standing all the time. This could lead to unnecessary aches and pains. So, build up your standing tolerance slowly in small increments, even if you start with just a few minutes at a time. Also, focus on alternating between sitting versus standing more often—say, every twenty to thirty minutes—rather than doing one or the other for too long. (Adjustable height desks are great for this.)
2.
Take all your phone calls on the move. Go for a walk around your home our building, around your neighborhood, or even on a treadmill whenever you take phone calls, talk to loved ones or colleagues, or respond to emails. Features like headphones or talk-to-text transcription can make this easier.
3.
Try habit stacking. Habit stacking is a technique that encourages you to attach a new habit to a current habit you already do regularly. The reasoning? Since you're already likely to do the current activity, you'll be more likely to adopt the new habit. For example, stack the new habit of "standing up more" onto your habit of responding to text messages. Then, every time you get a new text from someone, simply stand up before your reply.
4.
Commercial breaks = stretch breaks. The next time an ad shows up during your television program or computer game, use it as an opportunity to stand up and do some simple exercises or stretches.
5.
Drink more water. Staying well hydrated is important for your overall health. But it will also make sure you'll have to get up frequently for bathroom trips!

What are the tips you use to get more active throughout the day? We want to hear about it! Comment below and be sure to share this Healthread.com article with your loved ones who could use a little more movement today.

Source

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En esta página

Health Conditions Linked to a Sedentary Lifestyle

Why is Excessive Sitting so Harmful?

But I Exercise—Isn't That Enough?

5 Simple Ways to Move More

Source

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