Many of us aren’t active enough, partly because our jobs often require prolonged sitting. According to a National Institute of Health study, nearly one in four Americans spend 70% or more of their waking hours in a sedentary position.
“The population, in general, struggles with being active,” says Kaipo Pau, M.D., a doctor specializing in interventional pain management (focuses on identifying and treating pain with minimally invasive procedures) and a registered dietitian at Queen’s University Medical Group. “Whether it be the rigors of work, child care, or excessive time in front of the screen, it takes commitment to movement to avoid a sedentary lifestyle.”
Prolonged sitting can have harmful effects. Spending six or more hours a day sitting or reclining can increase risk of chronic conditions like cardiovascular disease, type 2 diabetes, obesity, and some cancers. Studies have also linked sedentary behavior to increased depression and anxiety.
Dr. Kaipo Pau. Photo by Earl Yoshii
“Our bodies were made to move, and all able-bodied individuals should take advantage of their ability to be active, within their own limitations,” says Dr. Pau, who shares helpful tips and tweaks to combat a sedentary lifestyle.
Move at work
- Take the stairs instead of the elevator.
- On an escalator, climb steps during the ride.
- Park farther from your destination to increase steps.
- Walk to a farther water cooler or restroom.
- Try a stand-up or treadmill desk or lower body machines such as a stationary foot pedal exerciser.
Dress the part
- Wear footwear that supports walking and comfortable clothing so it’s easy to move.
- Use a device or app that tracks activity and encourages you to stay active.
Move at home
- Wake up earlier and exercise first thing in the morning.
- Keep an exercise journal and strive to improve activity levels.
- Do active chores around the house.
- Safely exercise when watching TV or using devices. Start small by doing exercises during commercials or between episodes.
Find a friend
- Participate in a program or have regular exercise dates with a workout partner.
- Join an exercise group.
- Share your activity goals with people who will hold you accountable.
- Quit smoking or vaping and limit alcohol intake.
- Try a plant-based diet with adequate protein.
- Strive to lose 5%-10% of your body weight, which significantly reduces cardiovascular risks.
- Get adequate sleep for your physical and mental well-being.
- Find ways to manage stress. Stress can not only decrease motivation to stay active but also has negative effects on our body, including the cardiovascular, immune, gastrointestinal, and endocrine systems.
Combating a sedentary lifestyle by making small changes to increase your physical activity can benefit your entire body, including improving your mental health and lowering your risk of premature death.
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