Sedentary lifestyles have grown increasingly popular in our modern, technology-driven environment, contributing to a variety of health risks. The good news is that simple, deliberate changes to everyday habits can have a big influence on overall well-being. share insights into simple and practical changes that everyone may implement to break free from a sedentary lifestyle and embrace a healthier, more active way of life.
“Physical inactivity is the most significant risk factor for all outcomes. It usually raises the death rate among patients. It doubles the risk of cardiovascular disorders such as heart attacks, blood vessel diseases, and diabetes mellitus, which are becoming increasingly common among sedentary persons. In fact, obesity is the most serious morbid condition. Inactive people are also more likely to get colonic cancer (carcinoma of the large intestine),” said Dr Srinivasulu Reddy, Professor and Head of Department, Clinical Microbiology, Narayan Medical College, Nellore, Andhra Pradesh.
1. Prioritise Regular Movement Breaks
Incorporating short breaks to move throughout the day is essential for combating the negative effects of prolonged sitting. Set a timer to remind yourself to stand up, stretch, or take a short walk every hour. These breaks not only improve circulation but also boost energy levels and productivity.
Also read: Sedentary Behaviour Linked To Higher Dementia Risk in Older Adults, Study Finds
2. Opt for Active Commuting
If possible, choose active modes of transportation. Consider walking or cycling for short distances instead of relying on a car. For those who use public transportation, try getting off one stop early and walking the rest of the way.
According to Dr Reddy, adults should get 150 minutes of moderate physical activity per week, or at least 75 minutes of strenuous physical activity per week.
3. Embrace Desk Exercises
Desk-bound professionals can integrate simple exercises into their work routine. Shoulder stretches, seated leg lifts, and ankle circles are examples of exercises that can be done discreetly at your desk, promoting flexibility and reducing stiffness.
4. Utilise Technology for Reminders
Leverage technology to your advantage by setting reminders on your phone or using fitness apps that prompt you to move regularly. Many devices also offer sedentary alerts, encouraging you to stand up and stretch after periods of inactivity.
5. Choose the Stairs
Opt for the stairs instead of elevators or escalators whenever possible. Climbing stairs is an excellent way to engage multiple muscle groups, boost cardiovascular health, and burn calories.
6. Establish a Morning Routine
Start your day with a brief morning routine that includes stretches, yoga, or a short workout. This not only jump starts your metabolism but also sets a positive tone for the rest of the day.
7. Incorporate Leisure Activities
Engage in activities you enjoy that involve movement. Whether it's dancing, gardening, hiking, or playing a sport, finding joy in physical activities makes it easier to stay active consistently.
8. Stand While Watching TV or Working
Break the habit of sitting for extended periods by standing while watching TV or working on tasks that don't require sitting. Invest in a standing desk or create an improvised standing workspace to reduce sedentary time.
9. Plan Active Social Outings
Instead of meeting friends for coffee or meals, consider activities that involve physical movement, such as a nature walk, bike ride, or a friendly game of sports. This not only enhances social connections but also promotes a healthier lifestyle.
10. Stay Hydrated
Drinking an adequate amount of water throughout the day not only supports overall health but also encourages frequent bathroom breaks. Use these breaks as an opportunity to stretch and move.
It is not necessary to make major changes to change a sedentary lifestyle. You may gradually establish a more active and healthier lifestyle by implementing these simple changes into your everyday routine. The key is consistency, so start small and celebrate your progress towards a more dynamic and lively way of life. Keep in mind that every action counts, and the cumulative effect of these changes can lead to considerable gains in your general well-being.