Sit On It
Sedentary Lifestyle:
People living a sedentary lifestyle have daily work & leisure routines that include prolonged periods of inactivity.
Sedentary activities (e.g., sitting, lying down) for periods longer than 6 to 8 hours per day are associated with a higher risk of developing chronic diseases like cardiovascular disease, type 2 diabetes & obesity.
Long periods of daily inactivity contributes to:
Muscle atrophy (progressive muscle decline in strength & size)
Poor blood circulation
Body inflammation
To avoid these risks, get up and move every 30 to 60 minutes. The longer you stay inactive the harder it is to stay active.
Non-Exercise Activity Thermogenesis (NEAT):
NEAT is the energy (calories) expended for everything we do that is not sleeping, eating or sport-like exercising.
Examples of NEAT activities are:
Walking
Gardening
Cleaning
Climbing Stairs
Pacing while talking on the phone
Individuals with high NEAT levels tend to have better weight management & lower risks of metabolic disorders.
By adding NEAT movements to your daily habits, you will help to counteract the negative effects of sedentary behavior & boost your overall health.
Cellular Health:
Sedentary lifestyles accelerate biological aging and promote poor cellular health.
Prolonged sitting reduces mitochondrial activity which is the cell’s ability to produce power for the entire body. As a result, this reduced level of cellular health makes it more difficult to convert food into usable & sustainable energy.
Inactivity can also shorten the protective caps (telomeres) at the ends of chromosomes. Telomeres shortening is a significant marker of cellular & overall aging.
Regular movement & exercise help to restore normal cell function and to maintain strong cellular components. These strong functioning cells contribute to slowing the aging process and improves long-term health.
Do your cells a favor & get up and move.
Walk Don’t Sit:
Walking is one of the simplest & most effective ways to break up prolonged periods of inactivity.
You can reap the health benefits of this activity by intentionally walking for a minimum of 30 minutes a day.
The best times to walk are after meals to aid digestion & help regulate blood sugar levels.
Daily walks can positively impact:
Energy Levels
Mood
Immune Function
Bones & Muscles
Sleep
Weight
Mental Health
Incorporating brisk walking into daily routines (e.g., adding walks to your commute; conducting walking meetings, taking the stairs) can greatly reduce sedentary time.
How Active is Active:
For overall health, the World Health Organization recommends that adults aim for a minimum of 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous activity weekly.
This can be broken down into daily sessions, such as 30 minutes of moderate exercise five days a week.
In addition, muscle-strengthening activities involving major muscle groups should be done on two or more days per week.
These activity levels help improve cardiovascular health, regulate blood pressure & glucose levels, maintain muscle mass, improve mental health and reduces the risk of developing chronic diseases.
Physical Activity & Mental Health:
There is a strong associations between sedentary lifestyles and an increased risk of anxiety, depression & cognitive decline.
Physical activity, even in moderate amounts, has been shown to improve mood by increasing endorphin levels, enhancing brain plasticity & reducing stress hormones.
When we routinely move & challenge our body, we strengthen our physical and overall mental well-being. Find a family member, a friend or club that enjoys walking, running, working out or any sport-like activities and join them to experience the healing power of movement.