The Sedentary Exerciser
The word sedentary is defined as the tendency to spend much time seated, somewhat inactive. This behavior is associated with an abundance of negative health risks, such as type 2 diabetes, cardiovascular disease, obesity and some cancers.
While exercise helps to combat these negative health conditions, there is another piece of movement that is often overlooked but necessary to remain in optimal health. The question to ask yourself is “How much overall movement am I completing in a typical day?”
Oftentimes when we talk about health and wellness, we talk about finding a balance. Movement with exercise and movement throughout the day are no different. They require balance in order to assist you with optimizing your physical and mental wellbeing. Exercising daily is a good start, but you also need to consider how you’re spending the remainder of each day. What you do in your downtime can often offset what you do when you exercise.
Consider this: A one-hour workout is only 4% of your day. What are you doing during the other 96% of the day? Your activity between workouts usually plays a bigger role in your energy expenditure and overall calories burned in a 24-hour period than your 30-60 minute workout. Studies show that focusing on your entire day, and not just your 30-60 minute workout, will enable you to increase your energy expenditure — and, in turn, your overall health.
Movement doesn’t have to be complicated or high intensity. It just has to be a part of your day-to-day activities.
The sedentary athlete or exerciser is a new term that was coined to shed light on the fact that, even if you exercise regularly, you are most likely more sedentary than previous generations who never exercised formally. This is due to things like having a desk job, commuting and looking at screens during work and in your free time. With many of us now working from home, our movements have likely decreased even more. Our meetings are more convenient than ever, and much of our needs throughout the day are just a few steps away.
Simple changes to your daily routine can help increase your movement and decrease sedentary behavior. Here are a few ways to get moving:
- Take 250 steps, or move for 1-2 minutes, for every hour you spend seated
- Start/End your day with a short walk
- Take the long way to the bathroom
- Add movement while you watch the television
- Do manual chores or housework
- Park farther away from your destination
By adding more movement into your day, you will gain many metabolic, cardiovascular, hormonal and stress-managing benefits — and then some! Broaden your focus to look at your entire day, not just your daily workout, in order to maximize your health.
About the author
Ms. Lauren Scotti is Vice President, Director of Slainte Fitness, and Personal Development Team Leader at USLI, leading the Slainte team and organizing the company’s recreational sports teams and wellness initiatives. Ms. Scotti enjoys staying active by running, teaching HIIT classes and strength training. Ms. Scotti also enjoys coaching others about creating positive changes and incorporating healthier habits into their lives.