The human body is designed to move. For thousands of years, since the beginning of human history, people had to stay active to meet their basic needs. However, with the onset of the Industrial Revolution and the rapid technological developments that accelerated in the mid-20th century, physical activity began to decline significantly. This is where the term “sedentary lifestyle” emerged.
A sedentary lifestyle refers to spending at least 6 hours a day sitting or being physically inactive. Working at a desk in an office, at school, or at home, using a vehicle even for short distances, and watching television for long hours are among the most prominent health threats of modern life. It negatively affects both mental and physical health.
But did you know that adopting a more active lifestyle and breaking free from a sedentary routine is actually quite easy? By making just a few changes to your daily habits, you can live a more active life. Let’s explore the risks of a sedentary lifestyle and discover practical tips to become more active in your daily routine.
1. What Does Sedentary Mean?
The term sedentary refers to the act of sitting and the tendency to remain physically inactive for extended periods. Activities such as sitting on the couch, lying down, watching TV, or working at a computer all fall under sedentary behavior.
Being physically active doesn’t necessarily mean working out at a gym or being a professional athlete—an active lifestyle also includes doing household chores and taking short walks.
2. What Is Sedentary Behavior?
Sedentary behavior includes all physically inactive actions performed while sitting or lying down, excluding sleep. During such activities, the body expends very little energy. Watching television, working on a computer, and even driving fall under this category.
Here are some common signs of a lifestyle dominated by sedentary behavior:
Insomnia: If you’re not moving much during the day, your body may not feel the need to rest at night, leading to sleep problems. Waking up tired in the morning could be due to a lack of movement during the day.
Fatigue: Lack of quality sleep can lead to fatigue, but physical inactivity itself can also make the body feel drained. When you’re active, your body releases endorphins. Without movement, endorphin levels drop, resulting in low energy.
A Sedentary Lifestyle: Lack of Physical Activity
Difficulty Concentrating: If you’re struggling to focus on tasks, sedentary behavior might be the cause. A lifestyle with minimal physical activity can significantly reduce attention and motivation.
Pain: If you’re experiencing increased neck or back pain while working at your desk, it could be a sign that your body needs more movement.
Weight Gain: If you’ve been gaining weight recently, lack of movement might be a contributing factor. When you consume more calories than you burn, your body stores the excess energy as fat.
3. What Is a Sedentary Lifestyle?
A Sedentary Lifestyle: Lack of Physical Activity
A sedentary lifestyle is characterized by expending minimal energy throughout the day and spending at least 6 hours sitting. For instance, if you spend your entire workday sitting at a computer and then watch TV or scroll through your phone in the evening, you likely lead a sedentary lifestyle.
Keep in mind that your heart is a muscle—just like all others, it needs physical activity to function properly. When you stay active, your body becomes more efficient at transporting oxygen. By rejecting a sedentary lifestyle and embracing regular physical activity, you may experience the following benefits.
Standing more often can increase your energy and productivity, while reducing stress and improving your mood.
An active lifestyle can boost your metabolism and reduce pain caused by muscle weakness.
Just like muscles, bones need regular movement to stay healthy. Even low-level activities support bone health.
Reducing sedentary behavior may lower the risk of cardiovascular diseases.
Proper blood circulation is essential for overall health. Prolonged inactivity can slow circulation and negatively affect many body systems.
Most importantly, standing up is a simple yet often underestimated way to feel more alert and naturally increase your energy.
4. How Does a Sedentary Lifestyle Affect Our Health?
A sedentary lifestyle can lead to serious health problems with long-term effects on both physical and mental well-being. Individuals with sedentary habits are at increased risk for the following issues:
Reduced movement slows blood circulation, which can lead to varicose veins and circulation problems.
Insufficient physical activity can negatively impact cardiovascular health.
With less calorie burn, there is a higher risk of obesity.
Muscles that are not used regularly may lose strength and endurance.
Metabolism can become less efficient, making it harder for the body to process fats and sugars.
The immune system may weaken.
Hormonal imbalances can occur.
Physical activity helps release serotonin, a hormone that improves mood. Without movement, serotonin levels drop, increasing the risk of stress, anxiety, and depression[^6].
Insulin helps regulate blood sugar and metabolism. A sedentary lifestyle can disrupt this process, leading to insulin resistance[^6].
In children, a sedentary lifestyle may lead to excessive weight gain, poor sleep, cardiometabolic weaknesses, and behavioral disorders[^7].
The World Health Organization defines physical activity as any bodily movement produced by skeletal muscles that requires energy expenditure[^7]. Studies have shown that sitting for more than 8 hours a day without any physical activity carries similar health risks to smoking and obesity Globally, one in four adults and more than 80% of adolescents do not meet the recommended levels of physical activity.
5. How Can We Break Free from a Sedentary Lifestyle?
Even if you need to sit at a desk all day, breaking up your time can help you avoid a fully sedentary lifestyle. Watching TV or working at a computer might mentally exhaust you, but it’s still possible to create a workout schedule for the rest of your day. Although physical activity might feel tiring, it can actually reduce mental fatigue.
That’s why you should dedicate time for exercise daily. Even short workouts like 4-minute Tabata routines can make a big difference. Following the American Heart Association’s recommendations for active living is also an effective way to combat sedentary habits.
Recommendations for Adults:
At least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity per week.
Muscle-strengthening activities involving major muscle groups at least two days per week.
Aim to be physically active for at least 300 minutes each week.
Recommendations for Children:
Children aged 2–5 should be physically active and have plenty of opportunities to move throughout the day.
Children aged 6–17 should engage in at least 60 minutes of moderate to vigorous physical activity daily, mostly aerobic.
You don’t need to complete the recommended amount of exercise in one go. For instance, a 60-minute activity can be divided into two 30-minute sessions. You can rest between sessions and listen to your body to determine your ideal activity level.
A Sedentary Lifestyle: Lack of Physical Activity
Here are simple lifestyle changes that can help you become more active:
Stand instead of sitting while using public transport.
Walk or bike to work when possible.
Take a walk during lunch breaks.
Set reminders to stand up every 30 minutes during desk work.
Go for a walk during your coffee or tea breaks.
Don’t skip housework, and dedicate time for DIY projects on your days off.
Walk while taking phone calls.
Get up and move around during TV commercials.
Fold laundry while standing and watching TV.
Spend more time playing with your pet.
Take the stairs instead of the elevator.
Create a playlist of your favorite songs and dance to them daily.
Most importantly, find a way to make exercise a part of your life. You don’t need to be a professional athlete to be fit. Depending on your fitness level, you can perform cardio or strength training exercises throughout the week to stay active and build muscle strength.