How to incorporate extra movement and exercise into a sedentary life ?
With the development of technology and diverse transportation options, we enjoy the convenience of modern life. We rely on various modes of transportation to go out, and at home we have comfortable sofas to enjoy our favorite TV programs. Most of our time in the office is spent sitting behind a screen, you will find that you spend almost all the time sitting, most people lead a sedentary life. What is a sedentary lifestyle? A lifestyle of sitting and lying down a lot, with little or no exercise. Therefore, I ask the following questions: Do you belong to a sedentary group? Do you know the dangers of a sedentary lifestyle? Do you want to overcome a sedentary lifestyle? If your answer is yes, please continue reading.
The dangers of a sedentary lifestyle.
According to a survey by the World Health Organization, "approximately 3.2 million deaths each year can be attributed to a lack of exercise." which is quite surprising. Professor Jean-Pierre Després mentioned in an article in Development Report that "a sedentary lifestyle is more deadly than tobacco". Dr. François Carré, a heart disease expert who specializes in studying sedentary lifestyles at the René Hospital in France and co-founder of the Sedentary Lifestyle Observatory, pointed out in the TV program "The chair that kills," that "more than 35 chronic diseases are promoted by physical inactivity and the time spent sitting down." He also added that "sedentary time increases cancer rates by 25%"
You may not have noticed that a seemingly normal sedentary lifestyle is unknowingly affecting your health. Watching TV is the most common sedentary behavior worldwide, and the results of a 2016 Japanese study highlight a correlation with an increased risk of developing venous thrombosis from time spent in front of the TV. The study labeled that prolonged sitting, such as spending hours watching TV, increases your chances of developing venous thrombosis. In fact, those who watched the most television had a 70% higher risk of developing venous thrombosis compared to those who never or rarely watched television.
On the other hand, squeezing in extra exercise during the day can have a significant impact on your health. For example, according to a commentary published in the European Journal of Preventive Cardiology, just standing up more can help you lose weight and maintain your weight.
How to overcome a sedentary lifestyle and reduce sitting time?
Studies have shown that people who sit for long periods of time have a higher risk of heart and circulatory system diseases, as well as diabetes. Follow our 3 tips to help make it easy for you to stay active throughout the day.
1. When you can, stand instead of sitting.
Try standing for short periods of time while watching TV, attending meetings, working at your desk, or making phone calls. More and more companies are also introducing standing desks or home treadmills in the office. According to research, these desks can help reduce fatigue and increase worker productivity, while treadmills can help you achieve a 30-minute walking goal anytime, even while watching TV, for fitness.
2.Don't be lazy, return to the “Primitive World”
If the distance is not too far, stop driving. Take a walk and chat with family or friends, you will quickly reach your destination. When working, don't rely on email or phone communication for everything. Walk over to your colleagues or go outside and communicate face-to-face, reducing your dependence on tools and software.
3. Add some exercise programs to your life
Actually, many people have the good habit of going to the gym or running outdoors to exercise and keep fit. Of course, for some busy people, this may be difficult, so I have to recommend some home fitness equipment, such as home treadmills, rowing machines, and bicycles, which are also very affordable to purchase online. And some treadmills are now designed to be foldable, making them very friendly for any size of room.
In summary, don't use the excuse that you don't have time to exercise, that your job is too busy, or that you're too tired. There is always a way to solve these problems. In fact, daily exercise can inject energy into your life, increase creativity, and be beneficial for both your personal and professional life. If your body is constantly fatigued, it's a sign that you need more exercise. If you've been sitting for too long, it's time to get up and start moving. I hope everyone is healthy, energetic, and happy, and that both work and life will become smoother and more successful.