What Does Sedentary Lifestyle Mean It may seem hard to believe that sitting can cause health problems in our behavior, but it’s a fact – it can lead to increased blood pressure, weight gain, and many other health risks. Problems may arise. Without even realizing it, you can quickly slip into a sedentary lifestyle. But it’s never too late to make changes that can improve many aspects of your health and well-being. Even the smallest changes in your daily routine can make you more active and motivated over time.
Read our post to learn more about what a sedentary lifestyle is, lifestyle diseases that can be caused by a sedentary lifestyle, and changes to be less sedentary at home and work.
What is a Sedentary Lifestyle?
A sedentary lifestyle means that a person spends six or more hours per day sitting or lying down, and does not engage in significant physical activity in their daily life.
It may sound familiar – in an office job, for example, many people sit in front of a computer all day, then spend time in front of the TV or on their phone before bed.
A few signs of a sedentary lifestyle
The symptoms of a sedentary lifestyle can be both physical and mental, and sometimes they’re so subtle that you don’t even realize they’re happening to you. Understand the symptoms, so you can make adjustments to improve the quality of your health. Signs that you are leading a sedentary lifestyle may include:
- Sleeplessness– If you don’t move much during the day, your body doesn’t feel like it needs to rest and recharge at night, which can lead to sleep problems. A good dose of exercise will help you tire better, which can lead to better sleep.
- Fatigue– If you’re not sleeping at night, that would explain your tiredness, but sitting is also a big factor. When your body is active, your body releases endorphins – bursts of energy that are also mood enhancers and pain relievers. When you’re not moving, you’re not releasing endorphins, which can cause fatigue.
- Difficulty concentrating– Have you noticed that your mind seems a little fuzzy, or that you’re not focusing on tasks as well as you’d like? Without enough physical activity, your alertness, focus, and motivation can suffer.
- Aches and pains– If your neck or back hurts more than sitting in a chair, you probably need to move more.
- Weight gain– With working from home becoming more and more common, you might find your clothes a bit off-putting when you step into the office. That’s because when you’re sedentary, you’re not burning as many calories, which results in a little extra weight.
Health Risks of a Sedentary Lifestyle
Your sedentary lifestyle can lead to serious health conditions that can have long-term effects on your physical and mental well-being.
What are some diseases caused by sedentary behavior?
When your body doesn’t move, your blood flows more slowly, which can lead to vein problems. These include varicose veins and spider veins. These can be early signs that your veins are having trouble pumping blood from your legs back to your heart (a condition called chronic venous insufficiency). ).
If your physical activity level is low, you may also be more likely to develop a blood clot (thrombosis) in one of your veins. Deep vein thrombosis can be life-threatening if the blood clot travels to your lungs and blocks your blood flow. Superficial vein thrombosis can cause severe pain. Being physically active helps keep your blood flowing and prevent vein-related problems.
Heart disease
If your body is not getting enough physical activity, it can lead to heart disease. This disease can include cardiomyopathy, which affects how your heart pumps blood. Many things can cause these ailments, but a big factor can be a lack of movement.
High cholesterol
Cholesterol, a fat-like substance in our body, is responsible for building healthy cells in our body and can be affected by a sedentary lifestyle. High-density lipoprotein (HDL) is considered the “good cholesterol” that helps remove low-density lipoprotein (LDL), or “bad cholesterol,” from your blood. If you’re not moving enough, you can have high cholesterol, where you have too much LDL and not enough HDL — potentially leading to hardened arteries, vascular problems, and more.
High blood pressure (hypertension)
High blood pressure occurs when your blood is pumping too much through your body, making your heart work harder. When your heart works too hard, it can cause the blood vessels to weaken. Being more active can keep your blood pressure where it should be.
Diabetes
Insulin plays an important role in regulating our body’s blood sugar levels and metabolism. Sitting for long periods can cause changes in your behavior, and can lead to insulin resistance and possibly type 2 diabetes. Type 2 diabetes is more common in older adults, but it can also be diagnosed in children. Physical activity, weight loss, and a good diet can help you lower your blood sugar.
Obesity
Sedentary behavior means your body moves less, therefore burning fewer calories than usual. Adults and teenagers are recommended to get at least 2.5 hours of physical activity a week to reduce the risk of heart disease. However recent studies show that only one in five people get the exercise they should – this can result in unintended weight gain and potentially obesity.
Certain types of cancer
Sedentary behavior can increase the risk of endometrial, ovarian, and other diseases such as cancer. Being more active and even possibly changing your diet can help you lower your cancer risks.
Mental Health Risks of a Sedentary Lifestyle
Stress, anxiety, and depression– By moving physically, your brain releases serotonin, a mood-enhancing chemical in your brain. Without physical activity, less serotonin is released, so you may have less positive feelings and less motivation. When your motivation is low, it can be more difficult to manage your mental health. While it can be a challenging cycle, there are steps you can take to improve your mental health and well-being.
How To Make Changes in a Sedentary Lifestyle?
It’s never too late to make small changes in your daily life – at home and work. Changing how you move, how much you move, and even daily tasks with a little more pep in your step can get you moving in the right direction in no time.
Ways to make lifestyle changes at home
Your home life may seem pretty routine with cooking, cleaning, and vegging out. How can we change things to include more activity in our daily routine?
Move your body more
Exercise doesn’t have to happen in a gym. Set aside time each day to take a walk, take a free online exercise class, or take the stairs a few times. If you haven’t done much exercise before, start slowly and consider creating an exercise plan.
Make housework a workout
Try standing up while folding laundry, dancing while mopping or sweeping, or cleaning something you don’t normally spend a lot of time on, like your baseboards. Brightening up your home while sweating is a win-win.
Rev up relaxation time
Make time to play with your kids or pets – playing wrestling for a while can burn off some extra calories. Stand or move around while watching TV. If you’re talking on the phone or reading, take a lap around your house or yard.
Seek preventive care if you need it
If you think you recognize the signs that you may be fainting, it can help you detect and prevent health problems before they start.
Ways to make lifestyle changes at work
Most of your sitting time is probably during your work, and small changes to your workday lifestyle can help you get out of a sedentary lifestyle.
Meet on the move
If someone calls you, call while walking. If you’re in the office, if you have a question for a coworker, take the time to go to their desk instead of sending an email. It gets you moving, and face-to-face interaction can also help improve your mood.
Change your routine
Take a walk inside or outside occasionally during the day and try to take the stairs instead of the elevator. If you work at a computer from home, take a walk or make time in your schedule for a quick workout before you sit down.
What are Other Life Changes That Can Help Us?
Here are some additional ways to get help as you work on living a more active lifestyle. If you’ve tried some of these changes, but don’t feel like you’re making progress, don’t worry. It’s easy to feel discouraged or overwhelmed, but there’s nothing wrong with reaching out for help.
Mental health services
Taking care of our mental health is not easy so we should be careful. Talking to a mental health doctor can help.
Well-being programs
Some employers offer various health and wellness programs to their employees, and they may be available to you at no cost.
Speak to a weight-loss specialist
If you’ve overcome some challenges, but still aren’t seeing the results you want, it can help to speak to a weight-loss specialist for a more personalized approach.
A Little Help Making Lifestyle Changes Your primary care doctor is an expert who can help. Together, you can create a plan to kickstart your lifestyle.
