Buzz
1. Not Meeting the Global Exercise Recommendations
The Sedentary Behavior Research Network (SBRN) defines a sedentary lifestyle as any activity while awake that expends less than 1.5 metabolic equivalents, especially when sitting, reclining, or lying down. In simpler terms, it refers to a lifestyle marked by a lack of physical activity, with extended periods of sitting or lying down throughout the day.
Our bodies are not designed for prolonged stillness. Just a short period of inactivity can already cause damage to your health. Studies show that just two weeks of inactivity in healthy, young individuals can lead to major health issues such as loss of muscle mass and metabolic disruptions.
One way to determine if you're living a sedentary lifestyle is by referencing the World Health Organization's guidelines. They recommend 150 to 300 minutes of moderate-intensity aerobic activity each week, or 75 to 150 minutes of vigorous-intensity activity, plus two strength training sessions weekly. If you're not hitting those marks, chances are you're not moving enough.
What’s the solution if you’re not getting enough exercise? Start by gradually building your exercise tolerance until you meet and exceed the recommended amounts. Experts agree that it's more beneficial to start small and remain consistent than to not start at all. Don't let daunting fitness goals, like reaching 10,000 steps a day, discourage you from getting off the couch.
2. Spending More Than Half of Your Waking Hours Sedentary
A key sign of a sedentary lifestyle is how much you move during your waking hours. As Dr. Suzanne Steinbaum of Heart-Tech Health advises, “Subtract the hours you sleep from 24, and that’s how many hours you have left to be active. If more than 50% of that time is spent sitting, reclining, or otherwise inactive, it’s time to change your habits.”
The general advice is to limit prolonged sedentary periods to no more than 60 minutes at a time, says Jessica Matthews from Point Loma Nazarene University. To combat inactivity, aim to increase the frequency of movement throughout the day.
Increasing your activity level could be as easy as parking farther from the store entrance or opting for a walking meeting. You could also choose the stairs over the elevator and incorporate "exercise snacks" into every hour of sitting.
“Try to get in three to six minutes of movement at the end of every hour,” recommends Nike trainer Joe Holder. “Set a timer and get up, walk around, or do some sit-to-stands from your chair.”
These “exercise snacks,” as Holder calls them, help break up long periods of sitting and boost circulation. “I can’t stress enough how important it is to let your body do what it’s made for: move, not sit,” Holder adds.
3. Constantly Feeling Fatigued
Fatigue can stem from various causes—stress, poor nutrition, or hormonal issues—but being sedentary also contributes significantly to feeling constantly tired. The more you sit, the more drained you’ll feel. That’s because your body—heart, lungs, muscles—becomes “deconditioned,” which can occur in as little as a few days.
The good news is that research suggests movement can restore your energy. A study examining the effects of exercise on individuals who reported chronic fatigue found that those who engaged in 20 minutes of low- or medium-intensity exercise three times a week for six weeks saw a 20 percent increase in energy levels.
While both groups experienced a reduction in fatigue, the low-intensity group saw a much greater decrease in tiredness. In other words, you don’t have to push yourself hard to experience the benefits.
A morning or evening stroll around your neighborhood is a simple way to incorporate low-intensity activity into your routine. If you have children or pets, bring them along for the walk.
4. Observing Changes in Weight and Metabolism
Living a sedentary lifestyle is associated with “an increased risk of adverse health outcomes, including weight gain and obesity, cardiovascular disease, type 2 diabetes, metabolic syndrome, and a higher risk of death from all causes,” explains Matthews.
To prevent unhealthy weight fluctuations, it’s important to balance the calories you consume with the calories you burn. However, when you’re too sedentary, your calorie intake remains constant while your energy expenditure drops, causing excess calories to be stored as fat.
Likewise, being inactive also impacts your metabolism—the body's mechanism for turning food into energy. A slower metabolism means you burn fewer calories while at rest.
"With reduced blood flow and a slower metabolism," says Layton, "the long-term consequences include diabetes, heart attacks, strokes, and other health issues." If you find yourself being too sedentary, prioritize increasing your activity level before cutting more calories from your diet.
Don’t forget to gradually increase your movement. While there are plenty of workout videos and routines to follow, you can also simply move more during your favorite shows. Try walking in place, lifting weights, or cycling on an exercise bike while you binge-watch your go-to series.
5. Getting Winded After Minimal Movement
A lack of movement and a sedentary lifestyle can leave you winded more quickly. "The heart thrives on good oxygen flow," says Dr. Sanul Corrielus, MD, FAAC of Corrielus Cardiology.
As we sink deeper into the couch, Corrielus explains, "our breathing becomes shallow, depriving the heart of sufficient oxygen and contributing to its deconditioning." You might also notice palpitations, which Corrielus warns can further damage heart function if not addressed promptly.
The more inactive a person is, the higher their risk of mortality and heart disease, says Steinbaum. Studies show that for every additional hour spent watching TV daily, the risk of cardiovascular disease increases. Additionally, sitting for more than 10 hours a day, compared to less than five, raises the risk of heart attacks.
"Lack of movement and exercise increases activation of the sympathetic nervous system," explains Steinbaum. "Sympathetic overdrive leads to higher stress hormone levels and inflammatory markers, both of which contribute to cardiovascular disease."
As you age, it takes longer to recover from a sedentary lifestyle. However, Corrielus states that reversing deconditioning requires about eight to 10 weeks of consistent exercise. "Even just walking for 10 minutes every other day is enough; the important thing is to start and remain consistent," Corrielus advises.
Your goal should be to gradually work up to 30 minutes of moderate-intensity exercise five days a week. Need some motivation to start? JAMA Cardiology reveals that just one exercise session can provide two to three hours of protection for your heart.
6. Experiencing Poor Sleep Quality
Sleep is invaluable. Failing to get the recommended seven to nine hours of rest can lead to metabolic issues, compromise your immune system, heighten the risk of early death, and more. And the more you stay inactive, the worse your sleep will become.
For instance, spending more than 11 hours a day in relaxation mode (we’ve all binge-watched an entire season, let’s face it) can result in both poor sleep quality and reduced sleep duration. A meta-analysis also revealed that excessive sedentary behavior increases the risk of insomnia.
The good news is, following the recommended activity guidelines can improve your sleep. Research shows that individuals who stick to these guidelines are 95 percent less likely to experience excessive daytime sleepiness.
While they may seem like routine tasks you must complete, house cleaning, yard work, or gardening all count as physical activities that help counteract a sedentary lifestyle. Try increasing your pace for an extra boost in intensity.
7. Identifying a Decline in Mental Health
A lack of physical activity can also negatively impact your mental health. If you notice changes in your mental state, consider increasing your exercise or daily movement routine.
"Research has shown that individuals who lead sedentary lifestyles tend to experience a decline in psychological well-being and overall quality of life," says Steinbaum, pointing out that these individuals are often more prone to depression. She adds that physical activity triggers the release of serotonin: "These 'feel-good' hormones are what cause the 'runner's high' that motivates people to stick with their fitness routines and exercise plans."
How can you address both a mental health decline and inactivity? Practicing mindfulness can be key. By becoming aware of your lack of movement and choosing to stay active, you can improve your mental state and mood.
"Mindfulness enhances our ability to manage stress and anxiety," says Matt West of the Boom Journal. West firmly believes that mindful movement strengthens the connection between physical activity and mental health. A study demonstrated that students who practiced mindfulness or movement experienced improved moods and reduced stress. When these practices were combined, the benefits were even greater.
8. Observing Memory Loss
When we think of a sedentary lifestyle, we often focus on its physical effects such as muscle weakness, heart problems, and an increased risk of diseases like cancer. However, our brains require exercise just as much as our bodies do.
Studies reveal that extended sitting can reduce the thickness of the medial temporal lobe, which is crucial for memory function. This change in the brain may explain why you've noticed forgetfulness if you've been inactive. Fortunately, aerobic exercise—such as treadmill walking—can help strengthen this area and improve age-related cognitive issues like dementia.
As your endurance improves, challenge yourself with more intense activities. Instead of taking the elevator or escalator, opt for the stairs. On your lunch break, consider a brief stair-climbing session to get your heart pumping.
