It wouldn’t be wrong to say that majority of people in the current world are leading a sedentary lifestyle – Thanks to ever growing technology, the use of convenient gadgets and desk jobs. This is especially true in cities compared to rural areas where people are still engaged in some or the other form of activities or movements.
A sedentary lifestyle is marked by a lack of physical activity with long, uninterrupted time or significant portions of the day spent sitting or lying down.
As you are reading this write-up, you may be sitting by your desk with not necessarily the right form of posture or you might be just scrolling this in your mobile phone. Pause for a minute and think how active are you throughout your day? Do you end up sitting at your work chair for a longer period or ensure to take a walk in between? Is some form of movement part of your daily routine? If you spend more than 50 percent of that time sitting, reclining and not moving, it is high time you change it.
Our bodies are not made to be stationary for long periods. Even historically, our ancestors engaged in many forms of physical activities and it was a natural part of their lifestyle but as evolution and modernisation took over, things changed. Though we progressed in various ways, our physical activity took a backseat.
The World Health Organization’s new guidelines suggests either 150 to 300 minutes of moderate-intensity aerobic activity per week or 75 to 150 minutes of vigorous-intensity aerobic activity per week, plus two days of strength training. If you are not doing any form of exercises regularly you may want to consider starting something soon. Create a simple exercise regimen and ensure to do it consistently. Slowly build your endurance level and increase the intensity when you feel comfortable.
Doctors usually recommend that if you are someone with a desk job; try to reduce prolonged sedentary behavior to no more than 60 minutes at a time. We can focus on a greater frequency of movement throughout the day to reduce inactivity. At the end of every hour, aim for atleast 5 minutes of movement. You could set an alarm and just stand up, walk around. Smart watches these days are very helpful to keep a track of your stand hours and walking minutes. You can also do some sit-to-stands from your chair or use a Sit-Stand desk.
It does not take long for sedentary lifestyle to wreak havoc on your health. Research shows it can take just two weeks of inactivity in young, healthy people to cause some significant health effects, including reduced muscle mass and metabolic changes. Many youngsters these days are falling prey to severe Back pain issues and several other disorders due to lack of movement in their lives.
If you are not engaged in any form of physical activities on a daily basis yet, do not fret but start it now.
There are multiple forms of physical activities that you can engage in from walking, running, swimming, playing badminton to dancing, oga, Pilates and so many more. You just need to figure out what works well for you and what you enjoy doing and just keep it consistent. Your health is your priority and your body needs movement every single day. So get off that couch and get moving!!