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Behavior
Get Up it's Time!
We're a forum for research based evidence on Sedentary Behavior
What is Sedentary Lifestyle?
Have you ever considered how many hours a day you sit or lay down? Maybe you come home from a full day of work consisting of 8 hours sitting down to then go straight to the couch to lay down for another two hours? Sometimes we may not realize how many hours a day we are sedentary, but did you know that the average adult american spends 7.7 hours being sedentary?(Park et al., 2020)
A sedentary lifestyle does not only affect your physiological well being but also your psychological well being. Research has shown that sedentary behavior is linked to many metabolic diseases but also a risk factor for developing depression (Park et al., 2020) A sedentary lifestyle is consumed by little to no exercise with many hours of sitting or lying down. This website will give all age groups tools and information on how to combat a sedentary lifestyle and greatly increase ones quality of life!
For the benefit of our community.
A quick look at Sedentary Behavior
How to Prevent a Sedentary Lifestyle?
There are many ways to prevent being sedentary and ACSM has developed some recommendations for how much physical activity a healthy adult should incorporate into their lifestyle. The following guidelines are currently in place:
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30 minutes of moderate-intensity physical activity, five days per week
(This is when you break a sweat but can carry a conversation)
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Or 20 minutes of vigorous activity, three days or more per week.
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2 days of strength training every week is recommended as well.
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If you would like more information about exercises and the importance of physical activity click the following link, which will give you some great ideas on how to reduce your sedentary behavior and move more! ((Physical Activity Guidelines Resources, n.d.).
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Tips and Ideas to prevent Sedentary Behavior in your daily life
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The following are some easy ways to prevent a sedentary lifestyle both at work/school and at home.
At work/school:
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Take the stairs instead of the elevator
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If safe, park further away from the building, to get a walk in before sitting down at work and after the work day is over.
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Utilize a stand up desk or a under the desk treadmill.
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Stand up for 1-2 minutes every half hour.
(According to research, taking small breaks every 30 minutes promotes more positive health benefits compared to taking two 15 minute breaks to stand and move. (Mailey et al., 2016)
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At home
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When watching TV, try to move and stand up during commercials.
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Utilize websites such as youtube and do some easy 5 minute movement videos.
(This 5 minute video does not require equipment and it gets you moving!)
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Multitask and do things around the house while watching TV.
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Stand up instead of sitting down when folding laundry.
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Try to limit leisure screen time to less than 2 hours (Wang et al., 2019)
(Utilize games that require you to be active and moving.)
We interviewed an active guest and more sedentary guest. Click Below to to tune in.
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