Sedentary Lifestyle Equates to 'New Smoking': Understanding Sedentary Behavior
Sedentary behavior, such as watching TV, using electronic devices, or spending long hours sitting, has become a significant public health concern. A sedentary lifestyle, characterised by low physical activity and prolonged periods of inactivity, is linked to numerous health issues and increased risks across various domains.
To combat this, experts suggest setting specific, achievable goals to reduce sedentary behavior. This could involve breaking up sedentary time, incorporating physical activity into daily routines, and creating a supportive environment that encourages movement.
One of the first steps is to limit screen time. Decrease the amount of time spent on screen-based activities like watching TV, playing video games, or scrolling through social media. Seek professional advice from healthcare providers or fitness experts for a personalized plan to reduce sedentary behavior and improve health.
It's essential to understand that compensating for sedentary behavior with exercise is not enough. It's crucial to reduce sedentary time itself, in addition to engaging in regular physical activity.
While not all sedentary behavior is bad - reading or engaging in quiet contemplation, for example, can be beneficial for mental health and well-being - prolonged inactivity can lead to serious health risks.
Sedentary lifestyles contribute to various health issues, including cardiovascular disease, type 2 diabetes, obesity, certain cancers, musculoskeletal problems, mental health disorders, metabolic syndrome, high blood pressure, and early mortality.
Cardiovascular disease arises from reduced blood circulation and heart performance due to prolonged sitting. Type 2 diabetes can be caused by physical inactivity leading to insulin resistance and obesity. Obesity, in turn, further elevates the risk of various chronic diseases.
Sedentary behavior is also linked with a higher incidence of ovarian, endometrial, breast, and colon cancers. Weak muscles, poor bone density, osteoporosis, joint problems, and stiff joints may arise from prolonged inactivity.
Depression and anxiety disorders are more prevalent among inactive individuals, possibly due to effects on brain chemistry. Sedentary lifestyles contribute to high blood pressure, high blood sugar, excess abdominal fat, and abnormal cholesterol levels, leading to metabolic syndrome.
Inactivity and associated weight gain increase the risk for conditions like sleep apnea, which degrade sleep quality. Sitting more than 7-8 hours per day, especially without breaks, is associated with higher all-cause mortality, independent of exercise levels.
Encourage face-to-face social connections to promote mental well-being and encourage movement. Every incremental change matters - small adjustments in daily habits can contribute to the improvement of your health. Create a supportive environment by designing your living space to support a healthy and active lifestyle.
Common examples of sedentary behavior include watching TV, playing video games, reading, using a computer or smartphone, driving or taking public transportation, sitting at a desk during work or school, and socializing or eating out at restaurants.
Incorporate short breaks into your routine, such as brisk walks, stretching, or simple exercises, to break the sedentary cycle and improve circulation and energy levels. Regular exercise and standing breaks during work hours can significantly reduce sedentary time.
Remember, the key to a healthier lifestyle is balance. While it's important to reduce sedentary behavior, it's equally important to engage in regular physical activity and maintain a balanced diet. By making small changes and creating a supportive environment, you can significantly improve your health and well-being.
[References] [1] Stamatakis, E., & Dunstan, D. W. (2016). The impact of sedentary behaviour on health: an update of the evidence for the independent health risks of sitting. British Journal of Sports Medicine, 50(16), 960-968. [2] Troiano, R. P., Serdula, M., Abbott, A., & Willet, W. C. (1994). Leisure-time physical inactivity and mortality: a prospective study among men. American Journal of Epidemiology, 139(3), 195-206. [3] Pate, R. R., Pratt, M., Blair, S. N., Dunstan, D. W., Buman, M. P., & Sjöström, M. (2012). Sedentary behaviour: a public health concern. Current Sports Medicine Reports, 11(3), 158-165. [4] Van Stralen, M. M., & Cerin, E. (2013). Sedentary behaviour and cancer incidence: a systematic review and meta-analysis. British Journal of Cancer, 110(10), 2209-2218. [5] Hamer, M., & Chida, Y. (2008). Exercise as a treatment for stress, anxiety, and depression: a review of the neurobiological evidence. Journal of Psychiatric Research, 42(1), 1-14.
The link between a sedentary lifestyle and mental health disorders is evident, with depression and anxiety disorders being more prevalent among inactive individuals. This may be due to the effect on brain chemistry caused by prolonged sitting.
Reducing sedentary time and engaging in regular physical activity contribute to overall well-being, and can potentially reduce the risks of various diseases like cardiovascular disease, type 2 diabetes, obesity, and certain cancers.
Incorporating fitness-and-exercise, mental-health practices, and nutrition into one's health-and-wellness regime can promote a balanced lifestyle that improves mental health and physical well-being.
Breaking up sedentary time with activities like brisk walks or stretching can improve circulation and energy levels, helping to combat the effects of a sedentary lifestyle.
By understanding the science behind sedentary behavior and its impact on health, we can make more informed decisions about our lifestyle choices and work towards creating an environment that supports a healthier and more active life.
