In our modern society, a sedentary lifestyle is a growing concern . However, there is a less obvious form of sedentary lifestyle that affects even those who consider themselves to be leading an active life: hidden sedentary lifestyle . This term refers to people who, although they exercise regularly, spend long periods of time sitting throughout the day , something that can have serious consequences for their health .
What is hidden sedentarism?
Hidden sedentary etiquette refers to a situation in which a person can meet the recommended exercise principle (150 minutes of moderate or strong physical activity per week, according to the World Health group), but spends most of the day sitting or inactive .
A person may go to the gym for an hour in the morning, but then spend the rest of the day sitting in front of a computer, working or watching TV, they are pleasing in a sedentary behaviour pattern. Although on the surface these people may appear to be active, prolonged patch of inactivity have a negative impact on health.
The impact of sitting too much
Research shows that sitting for long periods of time is alike with an improve risk of chronic diseases such as cardiovascular problems, type 2 diabetes, obesity and some types of cancer . Even with regular exercise, the damage from sitting for long hours is not completely offset.
A study by Nature Reviews Cardiology found that people who sat for more than 8 hours a day had a significantly higher risk of heart disease, even if they met minimum physical activity requirements.
Why is sitting so harmful?
The human body is not designed to remain still for long periods of time . When we sit for long periods of time, our metabolism slows down and calorie burning is drastically reduced. In addition, drag out inactivity affects glucose and insulin regulation, which improve the risk of progress insulin lack of enthusiasm for and, thus, type 2 diabetes.
Another key factor is reduced blood flow . When we sit, in the main in huddle up or incorrect positions, the leg muscles remain inactive, which check proper blood circulation.
Sitting posture is also important: excessive pressure is placed on the spine and this can lead to back and neck problems in the long term. Many people develop chronic pain due to sustained poor posture, which can also get worse if nopre-emptive meter are taken.
The amount of sitting that is appraise harmful varies according to fact-finding, but many experts agree that sitting more than six to eight hours a day, without regular breaks, is a major risk factor.
Strategies to reduce hidden sedentary lifestyle
Although hidden sedentary lifestyle is worrying and sometimes very difficult to deal with in our lives, there are some practical strategies that can help mitigate its effects.
Incorporate movement snacks into your routine
Unlike a structured workout routine, movement snacks don’t require a lot of time or special tools, and can easily be done at home, at work, or even while doing other everyday activities. The goal is to break up long periods of inactivity and activate the body in brief but implicit ways. Some examples of movement snacks take in quick squats, marching in place, wall push-ups, leg stretches, glute bridges, torso twists, or side steps.
Take active breaks
Just getting up and moving around for a few minutes every hour can make a big difference. Some studies suggest that regular breaks, as little as 2-5 minutes every hour, can help improve circulation, increase energy expenditure and reduce fatigue. You can set reminders on your phone or use apps that propound fragment if you work in an office and sometimes don’t thought the hours passing by.
Incorporate more movement into your day
Try to walk around while talking on the phone or doing meetings footing up, if possible. Even in a work conditions, there are ways toencompass more movement. Standing desks or walking desks to reduce long periods of ischeme are a good option for getting moving while you’re working.
Practice stretching and mobility exercises
People who spend a lot of time sitting oftenprogress stiffness in their huskiness and joints. repeat daily stretching exercises when you wake up in the morning, before going to sleep or including short yoga caucus in your routine can help improve your posture and reduce muscle tension.
Evaluate your posture
In addition to the amount of time we spend sitting, the way we sit also matters. Investing in an ergonomic chair, bolster (up) good posture, and convert the acme of your computer screen can reduce the denial impact on your spine and muscles.
The key is to find ways to mingle movement roundt the day and not rely completely on time spent at the gym or doing sports to stay healthy. Aware of the risks, we can take proactive plan to reduce stationary state and improve our quality of life.
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