Introduction
With most of us fastened to a 9 to 5 routine, 8 hours are spent glued to our desks. Finding time to exercise seems like a distant idea, whether in the early morning or late at night. Laziness and life’s demands often win. Is our sedentary lifestyle becoming a real problem?
What is a Sedentary lifestyle?
A sedentary lifestyle involves sitting or lying down for prolonged periods with minimal physical activity.
Whether it’s spending hours in front of screens, being desk-bound at work, or sitting during leisure activities, the hallmark is a lack of movement. Even our modes of transportation, like cars and public transport, often involve more sitting than moving.
It’s a lifestyle associated with health risks, as the body misses out on the exercise it needs to stay healthy.
Why is a Sedentary lifestyle dangerous?
A sedentary life is like opening the door to various health hazards. According to MedlinePlus, it’s not just about burning fewer calories and risking weight gain. The real danger lies in the ripple effect on your body.
When an individual is not engaged in much movement, their muscles weaken, and their bones become more prone to breakage. The system responsible for burning fats and sugars slows down, increasing the likelihood of weight gain.
Additionally, their immune system becomes lethargic, elevating the risk of serious diseases such as obesity, heart problems, and high blood pressure. The impact extends beyond the physical, affecting their mental well-being with increased feelings of stress and sadness.
In a nutshell, a sedentary lifestyle isn’t just a comfy chair and a lack of movement—it’s a ticking time bomb for your well-being. The more you sit, the higher the stakes, playing a risky game with your health.
The good news!
A recent study in the British Journal of Sports Medicine suggests that just 22 minutes of moderate to vigorous physical activity each day can neutralise the harmful effects of prolonged sitting.
Edvard Sagelv, the study’s lead researcher, recommends engaging in activities that stimulate slightly heavier breathing, such as brisk walking, gardening, or taking on an incline.
Incorporating simple changes into one’s routine, like a brisk walk during lunch, adding movement to the daily commute, or opting for walking meetings, can significantly impact.
He says the activity does not have to be overly strenuous, but consistent movement throughout the day is critical.
The study emphasises that spending more time seated, especially for over 12 hours a day, without incorporating the recommended 22 minutes of additional exercise increases the risk of death by 38 per cent compared to those who sit for eight hours.
How were the results of the study drawn?
A team of experts delved into data from 11,989 individuals aged 50 and above, with half women hailing from the United States, Sweden, and Norway.
The participants wore activity trackers to monitor their moderate-to-vigorous physical activity (MVPA), which included activities like brisk walking, heavy cleaning like mopping, cycling, and vigorous pursuits like hiking, skipping and jogging.
Among the group, 5,943 individuals spent less than 10.5 hours sitting daily, while 6,042 exceeded this threshold. Over a five-year follow-up, 6.7% (805) of the participants died.
The study aligns with the recommendation from the UK chief medical officer, endorsing 150 minutes of MVPA per week, translating to around 21 minutes each day. The study concludes that even small doses of MVPA can significantly reduce mortality risk associated with prolonged sedentary time.
How can you be more active at work?
MedlinePlus suggests incorporating simple changes for a healthier workday.
Regularly stand up and move around every hour, opt for standing while on the phone, and explore the possibility of a stand-up or treadmill desk.
Embrace the stairs over the elevator, take breaks to stroll around the building during lunch, and consider walking to a colleague’s office instead of sending an email. Transform traditional meetings into active ones by having standing or walking sessions with co-workers rather than sitting in a conference room.
These simple adjustments break the monotony of sitting and contribute to overall well-being by promoting physical activity throughout the workday.
Conclusion
In conclusion, combating the sedentary threat becomes crucial in the face of our 9 to 5 realities. A sedentary lifestyle’s risks are real, but the good news is that even small steps—like 22 minutes of daily activity—can counteract its impact. The study serves as a wake-up call, urging us to move more and sit less for a healthier and better life.
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