Most of us spend a lot of our day sitting down — either at home or at work.
According to a recent American Heart Association (AHA) study, 80% of American workers sit for their jobs.
This increase in sedentary time can have significant consequences if you’re not careful, including a higher risk of chronic diseases and lower life expectancy.
However, you can take steps to curb the harmful effects of a sedentary lifestyle.
If you work at a desk (or enjoy spending hours binge-watching your favorite TV shows), stick around for this blog post.
We’ll answer your questions about the risks of a sedentary lifestyle, potential short- and long-term consequences, and ways to add more activity to prevent these effects!
What Are the Long-Term Risks of a Sedentary Lifestyle?
Our bodies are built for movement. The more we engage in physical activity, the healthier we typically are.
When we spend most of the day sitting down, our risk is higher for significant health issues. In fact, the trend of increased sitting time throughout the day has led to a new medical term — sitting disease.
Doctors define sitting disease as a cluster of conditions that could lead to chronic diseases, including:
Cardiovascular Disease
A study from the AHA found that sedentary behavior is “among the leading modifiable risk factors worldwide for cardiovascular disease.”
The implications of this study show that sitting plays a significant role in our heart health, and sustained inactivity impacts your heart in the same way as an unbalanced diet.
People who are more inactive have higher cholesterol levels and increased blood pressure — two major predictors for future cardiovascular disease.
Type 2 Diabetes
More sedentary time also plays a pivotal role in blood sugar levels because your muscles aren’t converting blood glucose into energy.
Prolonged sitting also increases belly and visceral fat, another precursor to Type 2 diabetes.
These symptoms cause insulin resistance, which contributes to prediabetes and Type 2 diabetes over time.
Certain Types of Cancer
Spending most of your day sitting can cause weight gain, chronic inflammation, and hormonal imbalances.
When ignored, these symptoms create an environment that fosters the growth of cancerous cells. Over time, these cells become a significant health risk.
One study from Molecular Oncology linked physical inactivity to severe types of cancer, including the bladder, breast, colon, and esophagus.
What’s a Short-Term Consequence of a Sedentary Lifestyle?
Let’s step away from the chronic risk factors caused by a sedentary lifestyle to talk about the short-term effects.
Sitting for most of the day causes you to spend less time training your muscles, building your cardio fitness, and burning calories. As a result, you experience a reduced fitness level.
One area where you see the effects of sitting is when someone transitions from an active career to a desk job. Without lifestyle adjustments, people often experience weight gain and lower cardiovascular fitness when working at a desk.
How Much Activity Do You Need to Offset a Sedentary Lifestyle?
With all the risks associated with sitting, it’s safe to say that incorporating more activity into your routine is a good thing — and you may not need as much activity as you think.
Recent research published in the British Journal of Medicine found that people who added an extra 22 minutes of daily activity significantly reduced their mortality risk.
Three Ways to Increase Activity at Your Desk Job
Sitting at a desk for 8 hours a day to work can make adding more activity to your lifestyle challenging, but it’s possible.
Here are three things you can do to boost activity levels (that aren’t going to the gym):
Find Opportunities to Walk More
Walking is a simple way to burn more calories and keep your heart healthy, and you can make simple adjustments to add more walking to your day. For instance, you can:
- Take a walk during your lunch break
- Choose to walk to work instead of drive (if it’s safe)
- Get up from your desk to ask your coworkers a question
A typical recommendation for daily steps is 10,000, but don’t stress about that number. It’s most important to focus on adding more steps to your routine.
Take More Breaks
Trying to work every minute of your shift can hinder productivity and create more stress throughout the day.
Using productivity methods like The Pomodoro Technique that encourages short 2-5 minute breaks every 25ish minutes will boost your focus and give you more time in your day to move.
Get Moving After Work
Many of us go straight to the couch for some relaxation after work, increasing our sedentary time.
Instead of heading home, stopping by the park for a walk, hitting the gym, or planning a group workout after your shift can offset your post-work sitting habits.
Adding these activities into your day might feel like they cut into your “free time” at first, but you may find that being active away from home is just what you need to de-stress after a long day.
Choose Fit Body Boot Camp as Your Solution to Being Sedentary
At Fit Body Boot Camp, we foster a positive attitude toward exercise that helps you lead an active lifestyle.
Our inclusive group workouts help you burn calories and offset your sitting time. Our dedicated fitness coaches can work with you to create a fitness and nutrition plan that amplifies your health.
We’re here to support you if you’re ready to take steps toward better health. Visit a location near you to start your trial today!
