By Kay Leaman, Health Architect, HealthyDay HealthyLife
Some of us have sedentary seasons, others have sedentary jobs and others have sedentary lifestyles. The definition of sedentary is settled as in non-migratory, not physically active or permanently attached like the barnacles on a boat or the couch showing visitors exactly where you sit most of the time.
Factors that add to physical inactivity include environmental factors including traffic congestion, air pollution, shortage of parks and walking paths as well as technology devices from phones to televisions. Sedentary jobs have increased 83% since 1950 versus physically active jobs which now make up less than 20% of the U.S. workforce, down by roughly half of jobs available in 1960.
No matter which of these categories we fall in, whether seasonally or most of the time, the effects are the same. (Please note that this list does not cover the effects to circulation levels of sex hormones, circulation or body process changes.)
• Obesity Increased BP
• Higher blood sugar
• Excess body fat around waist (reduced metabolism impairs the body’s ability to break down fat) Abnormal cholesterol level changes
• Increased risk of cardiovascular disease and certain types of cancer due to elevated chronic inflammation
• Type 2 diabetes
• Muscle weakness
• Decreased flexibility
One study over a 15-year period tracked the negative effects a sedentary lifestyle had on mental wellbeing. A 2018 study of 1,237,194 people showed that those who exercised reported fewer mental health problems than those who did not. In another recent preliminary study scientists found sedentary lifestyles were linked to the thinning of the brain’s amygdala in the temporal lobe which is the region critical to memory function.
In 2020, during the shut downs, many people experienced changes in their sleep patterns. This caused mental fatigue fed by fear, stress and brain fog (sluggish, fuzzy, unable to focus).
Movement has been replaced by remote controls, blue tooth phones and digital recorders. And let’s not forget electric scooters, golf carts, etc. Why do we try so hard to do so little? It’s time to change our mindsets and get our bodies moving! If you are currently active, it’s also important to look at the percentage of active vs sedentary. The threshold where sedentary can increase your health risk is about 10 hours daily.
Movement burns calories, increases energy, can help maintain muscle tone, affects mental wellness and decreases our desire to snack between meals.
We all know we should be exercising. However, we don’t need to start with 30 minutes 3 times per week which is the doctor recommended amount (more often, if you want to increase muscle tone as well as your cardio strength). With that said, let’s think outside of the box to get you ‘moving’ in the right direction.
During your sedentary times, move! Raise your shoulders and let them drop 10x. Perform right and left leg raises (10 on each side), practice squats during commercial breaks; 5 squats before heading to the kitchen and 5 more before settling back in. Stand up using one leg without arm assistance. Exercise your ankles by writing the alphabet with each foot. If your legs are stretched out, lean forward and touch your toes. Do head circles and stretch your neck by letting your head hang (front, back, left side, right side).
You can also go for a walk around the block after dinner before sitting down for the evening. Use commercials to do jumping jacks, push-ups, skaters, knee raises, etc. Compete with other family members or friends and mix things up. Have your favorite song ready on your phone and dance during commercials. However you choose to start moving be sure to do it well, not half heartedly, as that won’t get you the results you’re going after.
Lastly, get a standing desk if you spend a lot of time in front of your computer. You can be active whether sitting or standing. Use the alarm on your phone to help you remember to move. You can also take the stairs instead of the elevator, take a lap around the office every hour or have a walking meeting instead of a conference room with doughnuts on the table.
Be creative and have fun. Learn to love your body and your body will reward you.
Here’s to Health
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