Sedentary vs. Active Lifestyle: What Are the Health Risks?

health Risks

Regular exercise can benefit you in many ways. It strengthens the heart, reduces stress, slows down bone damage/loss, and more.  While sitting all day without exercise (a “sedentary lifestyle”) causes a lot of health risks like an increase in weight, heart problems, bone damage and cardiovascular issues. A short 30-minute (minimum) daily exercise routine can go a long way to helping you stay fit.

Sedentary Lifestyle Health Risks

Sitting for a prolonged time can trigger many health issues like:

  • Fat deposits around your heart
  • Type 2 diabetes
  • Reduced life expectancy
  • Cardiovascular issues
  • Obesity
  • Increased waist circumference
  • Blood clots in the lungs
  • Sleep apnea
  • Memory deterioration
  • Knee arthritis
  • Fatigue
  • Depression
  • Alzheimer

In general, our daily lifestyle has become more inactive/sedentary. According to National Institute of Health, most Americans sit for 10 hours daily with no physical activity. If you want to avoid this additional health risk that can shorten your lifespan, your “sitting time” needs to be limited. Take at least a 5 min break every 90-minutes and stand up. Getting up, taking a short walk around your office or briefly visiting with colleagues can greatly reduce this risk.

How to Reduce A Risky Sedentary Lifestyle at the Office

Those with a desk job:

  • Get a convertible desk (desks that can be adjusted according to your position) and change positions from sitting to standing
  • Take a trip around the office when you take a break
  • Sit on a stability ball instead of chair and work your core
  • Stand at your meetings
  • Hold walking meetings
  • Stand up while talking on the phone
  • Take stairs instead of elevators
  • Set your watch, phone or fit device to remind you to move

Preventing Health Risks at Home

  • Take a nice leisurely walk with your spouse
  • Take a walk with your pet
  • Do free-hand exercises while watching T.V.
  • Use your exercise equipment, like a treadmill/bike, while talking on the phone
  • Have more time moving around than sitting down
  • Have more active hobbies like dancing, hiking, or sports

Say NO to that Sedentary Lifestyle

Maintaining an active lifestyle doesn’t have to be difficult.  It’s the little things that count.  Standing instead of sitting, walking instead of riding.  Movement is the key to a healthy life. Follow the tips above and below to increase your activity.

  • Set Your Goals: Set a realistic and achievable goal and do it in increments. Write down your improvements for each day. If you are feeling overwhelmed, take the big picture goal and break it into much smaller manageable goals, like just getting out of your chair every hour for 5 min.
  • Check your Goal Status Regularly: Breaking down the “big” goal into smaller goals will give you much more satisfaction as you are able to check off each little goal a bit at a time. And before you know it, that big goal will be achieved!
  • Step Counters: You probably have a smart phone, but if not there are many cheap step counters out there. If you have a smartphone, then you can find many free “apps” that will measure how many steps you take hourly, daily, weekly, etc.  Movement is the key.  Keep your body moving and you will see many benefits down the road. Stay active to stay healthy.

Going the extra mile

As discussed, an active lifestyle is the way to go if you want to be healthier, happier and live longer.  But, if you really want to keep yourself off the health risk list, you should look into regular routine chiropractic care.

Your body is great at self-healing in many situations but only if your brain and body can talk to each other.  Block that communication and you have more frequent illness, pain and other problems.

A chiropractor keeps your body in sync so communication can flow down your spinal cord into all areas of your body.

Talk with Dr. Scott Jutte, a chiropractor with over 27 years of experience, today about how routine regular chiropractic visits can keep your health risks down and your health rewards up!

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