Sedentary lifestyle 

Sedentary lifestyle affects the human body through various mechanisms.

Many of our jobs have become more sedentary, with long days sitting at a desk. And the way most of us get around involves sitting - in cars, on buses, and on trains.

Risks when you have an inactive lifestyle:

  • Chronic inflammation is linked to numerous diseases (‘all diseases’), ranging from CVD, T2D, metabolic diseases, cancer, autoimmunity, gastrointestinal disorders, respiratory diseases, neurodegenerative diseases, reproductive system disorders, allergies, skin disorders, and joint problems to headaches, food sensitivities, hormonal imbalances
  • You burn fewer calories. This makes you more likely to gain weight.
  • Dyslipidemia (refers to unhealthy levels of one or more kinds of lipid (fat) in your blood)
  • You may lose muscle strength and endurance, because you are not using your muscles as much
  • Your bones may get weaker and lose some mineral content can lead to > osteoarthritis osteoporosis 
  • Your metabolism may be affected, and your body may have more trouble breaking down fats and sugars
  • Your immune system may not work as well
  • You may have poorer blood circulation
  • You may develop a hormonal imbalance
  • Increased all-cause mortality, cardiovascular disease mortality, and
  • Risks of metabolic disorders such as diabetes mellitus
  • Hypertension
  • Depression
  • Higher risk of cognitive impairment

Recent research suggests that prolonged sitting cannot be fully compensated for by engaging in vigorous exercise alone.

It is essential to break up long periods of sitting with regular movement or light physical activity throughout the day.

The "Active 10" campaign by the NHS (National Health Service) in the UK encourages people to do at least 10 minutes of brisk walking each day. Here are some additional recommendations to incorporate movement every half hour:

  • Stand up and stretch: Every 30 minutes, take a moment to stand and perform simple stretches targeting your neck, shoulders, back, and legs.
  • Walk and talk: If you're on a phone call or listening to a webinar, consider pacing or walking in place during the conversation.
  • Use stairs: If possible, choose stairs instead of elevators to increase your daily step count and engage your leg muscles.
  • Take a short walk: During lunch breaks or coffee breaks, make it a habit to go for a brief walk around the office or outside.
  • Desk exercises: Perform light exercises like leg raises, chair dips, or seated leg stretches while sitting at your desk.
  • Active meetings: Suggest having walking or standing meetings with colleagues instead of traditional seated ones.
  • The Pomodoro Technique involves 25-minute focused work intervals (Pomodoros) followed by 5-minute breaks. After four Pomodoros, take a 15-30 minute break. This method encourages an active office environment by promoting movement during breaks.

 

By introducing these small but frequent bouts of movement, you can counteract the negative effects of prolonged sitting and promote a more active lifestyle.

 

https://www.todoist.com/productivity-methods/pomodoro-technique