In this day and age, being sedentary is normal. We are behind computers, TV’s, and other screens most of the day. Kids and teenagers are sitting in a classroom as they learn. Adults are sitting in front of a screen for work. By the end of the day, we all want to decompress in front of the TV or another screen. No matter the reason, the average daily activity level has really decreased.
This doesn’t have to define you. This doesn’t make you a bad person. But with the increased dependency on sitting, the need for being active in your “spare time” also needs to increase.
Physical Health Concerns Linked to Sitting for Long Periods of Time
Research has linked sitting for long periods of time with a number of health concerns. Below are some of the most common physical health issues that are linked to sitting prolonged periods of time.
- Heart disease
- Diabetes
- Obesity
- Poor circulation/ Varicose veins/ Deep Vein Thrombosis
- Back and/or Hip pain
Sadly, the list is longer than this. Sitting can be very harmful for us, but what’s scary is a lot of people don’t know this. People continue with their daily routines of working/ sitting/ learning/ sitting/ watching TV/ sitting. Slowly their health starts to change. It’s not overnight. It might take months or years, but there is a shift in their lifestyle and their health.
The first step is recognizing that your health is NOT the same and wanting to change it!
Mental Health Concerns for Prolonged Sitting
Not only is sitting bad for your physical health, but sitting for prolonged periods of time can also affect your mental health. It’s a little harder to understand the link between these two, but what we do know is anxiety and depression are higher risks in people that sit for long periods of time.
Simple Ways to Include Activity At Work/ School/ Home
Being healthier, doesn’t have to require hours out of your day or even cost you a lot of money. There are simple ways you can incorporate activity into your daily routine for FREE.
- Set an alarm and take a break from sitting every 60 minutes. This standing time could include walking to the bathroom or break room, taking a lap around your work building, or just standing at a window (away from a screen).
- Get a standing/ walking desk… If you don’t want to invest in something that expensive, create your own.
- Stand or walk while you are on a phone call or watching TV. You will be surprised at home many extra steps you can get by pacing in your office or even walking outside while you are on the phone.
- Walk with colleagues for meetings instead of sitting in a conference room or eating a meal.
- Leave 10 minutes at the end of your lunch break to go for a walk outside.
- Use your lunch break to do a workout or run.
- Move the trash can to the other side of the room so you have to get up to throw something away.
Way to Add Activity Outside of the Home Without Trying
There are so many ways to burn a few extra calories while completing tasks/ errands. These don’t take a lot of extra time, but can be very beneficial for your health.
- Park further away from your destination. Maybe this is parking in the last row at work/ school. Maybe this looks like parking a few spots back when going to the grocery store. Either way, the steps will add up. Plus you get a little extra time of fresh air.
- Take the stairs instead of the elevator. Start small, take the elevator halfway and then walk halfway. Then, increase the number of floors each time.
- Ride or walk to your destination.
- Get off the train/ bus one stop early and walk the rest of the way to your destination.
- Instead of sitting down to read, listen to a book or podcast while you go for a walk.
Simple Physical Activity Can Change Your Health for the Better
In conclusion, the impact of physical activity has a ton of benefits. The best news about this is it doesn’t require a lot of time and effort to make a change in your life. All 12 activities listed above do not require a gym membership or a lot of money. Instead, they are things you can start incorporating into your life TODAY which can make an impact forever.