The sedentary lifestyle is characterized by the adoption of a lifestyle in which one does not practice physical exercise regularly and in which one stays long seated, leading to the increased risk of obesity, diabetes and cardiovascular diseases. See other consequences of physical inactivity for health.
To get out of sedentary lifestyle it is necessary to change some lifestyle habits, even during working hours and if possible devote some time to the practice of physical exercise.
What to do to stop being sedentary
1. Staying less seated
For people who work all day sitting, it is best to take breaks throughout the day and take a short walk in the office, to talk to colleagues instead of emailing, to stretch in the middle of the day or when whether going in the bathroom or answering stand-up phone calls, for example.
2. Replace the car or leave it away
To reduce the sedentary lifestyle, a good and economical option is to replace the car with a bicycle or go on foot to work or shopping for example. If this is not possible, you can park the car as far as possible and do the rest of the way on foot.
For those who travel by public transport, a good solution is to travel on foot and leave some stops before the usual and do the rest on foot.
3. Replacing Escalators and Elevators
Whenever possible, you should opt for the stairs and avoid escalators and elevators. If you want to go to a very high floor, you can make up half of elevator and half of stairs for example.
4. Watching television on the move or on the move
Nowadays, many people spend seated hours watching television, after being seated at work for a full day. To combat physical inactivity, one tip is to watch television standing, which leads to the loss of about 1 Kcal per minute more than if you were sitting, or doing exercises with your legs and arms, which can be performed sitting or lying.
5. Practice 30 minutes daily of physical exercise
The ideal way to get out of physical inactivity is to practice about half an hour of exercise a day, in the gym or outdoors, to do a run or a walk.
The 30 minutes of physical exercise need not be followed, it can be done in fractions of 10 minutes for example. This can be achieved by performing household chores, walking the dog, dancing and doing activities that are more enjoyable or more productive, such as playing with children.
What happens in the body when you sit a long time
Being seated for a long time is detrimental to health and can lead to weakening of muscles, decreased metabolism, increased risk of developing cardiovascular disease and diabetes, and increases bad cholesterol. Understand why this happens.
Thus, it is advised that people who sit for a long time get up at least every two hours to move their body a little and stimulate blood circulation.
