For those of us in the northern hemisphere, as the temperatures dip and the days grow shorter, it’s tempting to go into hibernation mode, which often leads to reduced activity.
It’s all too easy to become less active, particularly during autumn and winter months. But sitting for long periods is thought to slow the metabolism. This can have a detrimental effect on your body's ability to regulate blood sugar, blood pressure, and break down body fat.
Worse still, studies have linked too much inactivity with being overweight and obese, type 2 diabetes, some types of cancer, and early death.
Read more: Healthy habits that could help to reduce your risk of type 2 diabetes
If this news causes you concern, it may be easier to remedy the situation than you think.
In fact, 25 minutes of exercise each day could be enough to reduce the risks associated with inactivity – according to research published in the British Journal of Sports Medicine.
Aside from simply exercising more, there are other practical steps you can take to fight back against inactivity.
Keep reading to discover exactly what constitutes a sedentary lifestyle, and some helpful tips to reduce its effects on your life.
If you spend around 6 hours a day sitting down, you could be living a sedentary lifestyle
Unless you’re a wheelchair user, if you spend six hours or more sitting or lying down each day, you may not be getting adequate amounts of regular physical activity in your day-to-day life.
The World Health Organisation (WHO) reports that 1.8 billion adults failed to meet the recommended levels of physical activity in 2022. And the figures are climbing – if the trend continues, levels of inactivity could be 35% higher by 2030.
If you work in an office or from home, it’s easy to lead a sedentary lifestyle simply because you likely spend most of your time seated. Even if you work on your feet or get up for regular breaks, you may still unwind in front of the TV in the evening, which contributes to your daily quota of inactivity.
3 simple moves to help combat a sedentary lifestyle
As well as scheduling more movement and exercise into your days, here are a few other ways to fight back against a sedentary lifestyle.
1. Take regular breaks from staring at screens
If you tend to sit at your desk for most of the workday, taking regular breaks can help to counteract the adverse effects of prolonged sitting.
Harvard University reveals that walking for at least five minutes every two hours can make a difference.
If you often forget to take breaks, try setting a timer on your phone as a reminder to get on your feet.
Alternatively, when you’re relaxing in front of the TV after work, get up and move in between episodes of your favourite series. If you’re glued to a movie for two hours or more, perform up to 10 reps of stand-and-sit exercises. To complete one rep, rise from your chair without using your arms to push yourself up, then sit back down, and repeat.
2. Consider a standing desk
A standing desk allows you to work comfortably on your feet and could completely transform your work environment.
Because you’re standing for longer periods you’ll benefit from:
• Burning more calories
• Improved blood pressure
• Reduced risk of weight gain and obesity.
Standing desks could also help you manage your blood sugar levels. One study found that standing for more than 180 minutes after eating lunch reduces blood sugar spikes by 43% compared to those who sat for the same amount of time.
3. Set a “time limit” for your sedentary lifestyle
When you finish a tough day at work, there’s a good chance you simply want to slump in a heap and chill. However, if you’re fighting back against a sedentary lifestyle, it may be worth setting a time limit for your inactivity “slump”.
Try setting a one-hour timer when you watch TV in the evening, after which you ban yourself from any further screen time. As well as improving your overall health, this could even help you become more productive in your day-to-day life.
Likewise, if you spend a considerable amount of time reading emails or scrolling news or social media feeds on your phone, set yourself some time limits and replace scrolling with strolling.
Please note
This blog is for general information only and does not constitute advice. The information is aimed at retail clients only.
.jpg){kind=spacer}
