What Counts as a Sedentary Lifestyle?
One measure is the time an individual spends seated or reclining during waking hours.
Spending four to six waking hours sitting or lying down is considered sedentary.
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It would seem reasonable to assume that those meeting the requirements for physical activity would not be considered sedentary.
How Harmful Is It?
In the short term, being inactive can increase depression or anxiety.
Here are some suggestions.
Walk More
Plenty of research has borne out the health benefits of a daily 30-minute walk.
It’s easy to start walking more, even at the office.
Suggest walking meetings instead of sitting around a conference table.
Look for other opportunities to take a walk.
you might also walk after dinner and make it a family event.
Not only will you all get moving, but you’ll get to spend quality time together.
you’re free to easily take calls or review files standing up.
Some companies employ workspace-ergonomics specialists who can evaluate your workstation and help you get set up.
Do Your Chores
Instead of moving from table to couch, clean your kitchen after dinner.
Tasks like doing the dishes and wiping down countertops count as standing activities in your day.
Other chores like taking out the garbage, sweeping the floors, and vacuuming are even more physically active.
Suggest continuing the mealtime conversation with dinner companions by taking a short walk.
you’ve got the option to use commercial breaks as a chance to move around.
Need to refill the popcorn bowl?
Pause the movie and give everyone a chance to stretch while you replenish snacks.
you might even make a game of it.
See who can do the most pushups or situps during a commercial break.
Or, if you still have chores to take care of, multitask.
Folding laundry is one physical activity you’ve got the option to easily do while watching a movie.
There are many options forexercise.
Experiment and find which you prefer.
You might like running outdoors on trails or through your neighborhood best.
Maybe the cardio machines at a gym or community center are a better fit.
Swimming, high-intensity interval training, and cycling are all excellent options to break free of a sedentary lifestyle.
Exercising can also be a social event if you want it to be.
If you don’t prefer to exercise solo, you’re able to join a fitness group.
Gardening is mentally and spiritually stimulating, but many people find it an enjoyable way to stay active.
The American Heart Association considers general gardening to be in the category of moderate-intensity physical activity.
Many cities, school districts, and nature centers rely on green-thumbed volunteers for planting and maintenance.
Knowing your activity can alert you to patterns or habits that lean toward an overly sedentary lifestyle.
Some even track your heart rate and sleep.
Summary
It is well-documented that a sedentary lifestyle leads to poor health outcomes.
Simply walking more, parking farther away, or doing household chores positively impacts health.
2018;6:372. doi:10.3389/fpubh.2018.00372
MedlinePlus.Health risks of an inactive lifestyle.
2021;19(1):410. doi:10.3390/ijerph19010410
