How to Combat a Sedentary Lifestyle
Studies vary, but the average American spends up to 9.5 hours a day sitting. That statistic might seem inflated, but we probably don’t think about all the times we’re sedentary during our commutes, working a desk job, streaming our favorite shows or even playing video games.
And since it’s unlikely you’re timing how long you’re seated, some signs of being too inactive are low energy, muscle weakness, poor posture, weight gain and pain in your back, neck and shoulders.
What’s even more concerning is how a sedentary lifestyle increases our risk for cardiovascular disease, hypertension, Type 2 diabetes and other conditions. It can even slow our metabolism.
However, frequent movement can help improve bone density, circulation, mental focus, joint mobility, muscle strength, mental health and sleep. It also can decrease the risks of cancer, dementia, depression, heart disease, high blood pressure and obesity.
Still, studies show that even if you work out the recommended amount, sitting for 10 or more hours a day essentially negates the benefits of your exercise. The good news is that there are small, easy ways to get moving until you can build a more robust routine.
Some of those include:
Getting your groove on.
Dancing is a good excuse to blast your favorite song, but it’s also a fun way to improve your health. Boogie down to improve heart health, balance, strength and cognition. Plus, everyone—even your children or grandchildren—knows a good dance party makes us happier.
Moving while you watch TV.
You can multitask while catching up on your favorite shows by walking on the treadmill or riding a stationary bike. But if what you’re watching requires your undivided attention, you can always save your workouts for commercial breaks. It’s a great time to get in a few jumping jacks, squats, planks or bicep curls.
Playing with your pets.
The CDC reports that having a pet reduces blood pressure, cholesterol, stress and loneliness (which experts now say is as bad for our health as smoking). Why not also add movement to the mix by walking your dog, throwing a frisbee or playing fetch? It’ll be good for your health and Fido’s.
Standing when you can.
Try using a standing desk if you work at a computer. Not only does this help you move more often, but studies show that standing desks help decrease muscle and joint pain. If you don’t have a standing desk, aim to get up and move every 30 to 60 minutes.
Taking walking breaks.
According to one study, taking a leisurely, five-minute walk twice an hour can lower blood sugar spikes by almost 60%. So, if you can, take calls while you walk, opt for the stairs instead of the elevator and park farther from the door. If nothing else, you can at least take a lap or two around the house every 30 minutes.
You might be surprised how much these small changes ease joint and muscle pain, boost your mood and improve your overall health.
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If you’re out of practice when it comes to working out, just remember to talk to your provider about starting a new exercise regimen. Together, you and your doctor can develop a plan that accounts for your health conditions.
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