Some may say that sitting is the new smoking due to the negative health effects. Sitting for long periods and being relatively sedentary can cause various chronic health conditions. Many jobs require excessive sitting, some may report sitting for 8-10 hours per day at a desk/computer. Sitting for prolonged periods has been linked to higher risks of heart disease, diabetes, and obesity. Not only can sitting be harmful physically, but it can also negatively impact your mental health. Prolonged sitting is also associated with higher levels of depression and anxiety. 

Isn’t Exercise Enough?

It has been shown that even if you exercise regularly, but still spend a large amount of time sitting throughout the day, you are at a higher risk for problems such as metabolic syndrome. ~60 minutes of moderate activity each day is recommended to reduce the dangers of excessive sitting/sedentary lifestyle. 

According to the physical activity guidelines for Americans, it is recommended that adults need at least 150 minutes of moderate intensity physical activity per week and 2 days of muscle strengthening activities for optimal health. If you break this up, it is equal to 30 minutes per day, 5 days per week. The guidelines for older adults also include 150 minutes of activity per week. If someone has a health condition that does not allow for 150 minutes of moderate exercise, it is recommended that they be as physically active as their ability and conditions allow. 

Avoid Sitting & Incorporate Moderate Activity

Moderate activity can include anything that increases your heart rate and that you enjoy. Some may enjoy walking, running, swimming, dancing, or working in their yard. Whatever it is, do it frequently throughout the week to keep your body moving. 

Here are a few ideas of activities that you can add into your daily routine to reduce sedentary behaviors and improve overall health: 

• Take stairs instead of the elevator 
• Park further away at the store to walk in 
• Walk places instead of driving (if distance is reasonable) 
• Take a walk after your lunch break 
• Dancing 
• Yoga or Pilates (you can even do this from a YouTube video at home) 
• Walking while talking on the phone 
• Standing at your desk instead of sitting at your desk 
• Cleaning the house or gardening 

If you are reading this and realize you are not getting enough activity into your day, it is never too late to start! 

And, if you want help and guidance from a licensed clinician to safely start exercising to improve your health and mobility, feel free to give us a call or book an appointment online.

Susannah Azofeifa, PT, DPT was born and raised in Owensboro, Kentucky but now calls North Augusta, SC home. She attended the University of Louisville and graduated with a bachelor’s degree in Kinesiology/Exercise Science in 2017. She then attended Breanu University where she received her doctorate of physical therapy in 2021. Susannah enjoys treating a wide range of orthopedic conditions and also specializes in treating pelvic floor dysfunction, and pre and post partum individuals. She enjoys spending time doing activities such as CrossFit, being outdoors, traveling, being with family, and spending time with her husband, Fabian. She heads up our Pelvic Floor Physical Therapy (PFPT) program here at ProActive.