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Here Is About Sedentary Lifestyle

Sedentary Lifestyle

What is a Sedentary lifestyle and are you inactive?

Sure, most of us walk around on our phones from time to time, spend some time sitting at work and spend a few hours watching TV or reading at night, but that doesn’t make us sit up, does it? Tragically, the response is most likely indeed, it is…

The official definition of a sedentary lifestyle in the CDC classifies activities in a sitting or lying position that require low levels of energy expenditure for at least 6 hours per day as sedentary. In other words, if all the hours you spend on your computer, phone, watching TV, or reading and commuting here and there amount to 6 hours or more, then you are already living a sedentary lifestyle.

At this point, you might be thinking, you’re sitting a lot but you’re working out until you’re not really stable. Think again. Even if you get the recommended 150 minutes a week of moderate exercise (according to the Centers for Disease Control and Prevention and the American Heart Association), you’re not immune to the negative effects that sitting sickness can bring (as it’s known in the medical community).

How in the world did this happen?

The short answer: technology and capitalism is an event.

Many of us don’t even realize how many hours we actually sit during the day. Our society has gradually become more stable over the years—particularly at work, with an 83% increase in sedentary jobs since 1950, and with average sitting time increasing by an hour—in just the past 10 years. Along with our jobs becoming more based on sitting, we Americans are also working longer and longer hours. So much so that the United States was considered the most exhausted developed country in the world.

All this culminates in the average American sitting about 12 hours a day, and the average office worker sitting 15 hours a day. That’s more than twice the time it takes to classify as inactive!

Is inactivity really that bad?

The short answer: Yes, of course. The more inactive over time, the more likely you are to feel the dog poo, get sick, feel depressed (or anxious) and die much sooner than you would otherwise.

Most of the information out there informs you of all the bad things that will happen if you are unstable. Kind like what I already mentioned. Here’s the deal – the facts don’t lie. It’s some pretty scary stuff, and frankly that’s enough to make me write this situation. But for many people, this tactic clearly doesn’t work because the number of people suffering from illness and death related to inactivity keeps increasing literally by the day.

So today we are going to try the new tactic. We’ll talk about the facts associated with inactivity, but we’ll also talk about what you can achieve once you’re somewhat more active. From there we’ll help you build an individual plan to help you be more active.

Read Also: 5 Health Tips For Your Pet

First, some scary things:

The physical inactivity is the fourth significant risk factor for the worldwide mortality. Just sitting there is the fourth major risk factor for your death.

Lack of movement kills more people annually than HIV, and increases the death rate by 71%.

Sitting (or lying) more than doubles the risk of cancer, cardiovascular disease, diabetes, high blood pressure, joint pain, osteoporosis, depression and cognitive impairment.

For older adults, a lack of activity can put them at an equal risk of developing dementia as adults who are genetically susceptible to the disease.

A sedentary lifestyle changes the structure of your brain associated with the memory formation.

How active should you be?

The short answer: It’s probably more than you’d like if you enjoy sitting around for hours on end, but not really much.

Basically, you have to take every possible opportunity to walk, stand, and move around. A few minutes every half hour is ideal, but at least every two hours.

The CDC and the American Heart Association have issued the following recommendations about how much activity people should strive for per week for adults (per day for children):

  • Adults: 150 minutes of exercise per week
  • For school age children: exercise >60 minutes/day
  • For preschoolers: exercise 180 minutes/day

How to break a sedentary lifestyle and be more active

There are actually a million ways to be more active. Here is a list to make your mind think of the possibilities.

  • Walk whenever you are able. With the friend, an audiobook or whatever.
  • Stand as far as you can.
  • Go up the stairs.
  • Routines count! Gardening, mowing the lawn, washing dishes, sweeping.
  • Play with children/pets.
  • Do some exercises in the kitchen sink.
  • Go shopping.
  • Join a class/group or start something informal in your area.
  • Make it the non-negotiable part of your day (just like brushing your teeth (hopefully) or going to the bathroom.
  • Set reminders on your phone to wake up.
  • Tell others so they can help you hold you accountable.
  • Swimming/playing/exercise in the water. Or at least stand there.
  • Dance to the music.
  • Play a video game standing up.
  • Backyard games
  • Yoga
  • Yard work (we took a separate stone wall piece by piece and then built a fire pit and bench it was actually a lot of fun and a great exercise!)
  • Tennis
  • Shoot baskets
  • Stand up to play cards (just when it’s your turn)

Read Also: Do you need to have health Insurance?, Low-Cost Health Insurance Being Left Behind!

Create new habits

Many books have been written about forming habits, but here are some tips that scientists say make new habits work:

  1. Connect your new habit to an existing one.
  2. Make it the fun Pair your new habit with an activity you enjoy.
  3. Turn it into a competition.
  4. Associate it with something you are passionate about.
  5. Start with a clean slate.
  6. Prepare for success with small changes.

Conclusion

Find your motivation, choose some of the manageable activities, set some achievable goals, and most importantly be patient with yourself. I’ve got this! May you live a longer, happier, smarter, and richer life?

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