Home » Fitness News & Advice » Activate These 6 Tips To Kick a Sedentary Lifestyle

Activate These 6 Tips To Kick a Sedentary Lifestyle

The term “sedentary lifestyle” has been used a lot lately, probably because a lot of Americans have fallen into this category. The term basically means a lifestyle that has no activity, which can lead to cardiovascular issues, weight gain, obesity, and even depression. Sedentary lifestyle has also been called “sitting disease.”

However, for a lot of people, getting started is a tough one – they may be too comfortable in their own home, or have mobility issues limiting their ability to be active. However, getting exercise doesn’t always mean you have to be outside or in a gym. Here are six simple tips for leaving the sedentary lifestyle in the dust…

6. Use the Stairs

If your home or work has stairs that you avoid taking, then deciding to climb those stairs is a great step in overcoming inactiveness. VeryWell.com explains that studies have shown that stair climbing – which is actually categorized as “vigorous-intensity physical activity” – can burn more calories in a minute than jogging.

The same source points out that climbing the stairs expends up to 9-times more energy than sitting, and 7-times more energy than taking the elevator. And you don’t have to wait 5-minutes for the stairs to show up, like you do with elevators in some office buildings.

5. Stretch

The simple act of standing up occasionally and stretching can have benefits to help counteract your sitting disease. WebMD advocates something called NEAT, which is an acronym for non-exercise activity thermogenesis – and it includes stretching, turning, and bending.

The source recommends to aim for 10-minutes of NEAT per hour as a way to start moving towards bigger exercise goals. It says it you practice NEAT 5 or 6-times a day to stretch out all your cramped muscles, “you’ll start to notice a difference.”

4. Walk at Lunchtime

The Toronto Star says, “minimal exercise can counteract sedentary lifestyle,” explaining that “sitting is the new smoking.” However, it suggests the “five-minute restart,” which means if you’re working at desk in an office (or at home), walk around for a minimum of 5-minutes each hour to get a glass of water (or for no particular reasons).

Even better, use a portion of your lunch break to get outside and walk around, it adds. Not only will you get some fresh air and possibly release some tension, the article says that even a short walk before (eating) lunch can aid in digestion.

3. Walk and Watch

If you just can’t seem to miss your favorite shows that are gluing you to the couch for hours, then try to reach a compromise. For example, WebMD says you could dust off that old treadmill in the basement and set it up in front of your television, so you can walk at your own pace while being entertained.

If you’re one of the few people who doesn’t have a treadmill around they don’t use, then you can multitask while taking in your shows – think about tidying up the room while glancing at the set (or waiting until a commercial break), or even try marching on the spot. “Research shows that the longer you sit watching television, the greater your waist circumference, and the higher your risk of dying from cardiovascular disease,” adds the source.

2. Get Gardening

For many people, gardening is a relaxing and rewarding hobby, but it can also give you a pretty decent workout. “Any gardener can tell you just how much physical effort is involved in every kind of gardening activity,” notes VeryWell.com, adding that the American Heart Association classifies gardening as moderate-intensity activity.

From digging, to carrying plants, to seeding, to mowing, it all takes effort that’s not too hard on the body. You’ll also be outside, and you’ll be beautifying your property at the same time and taking pride in seeing the fruits of your labor (perhaps literally).

1. Leave the Car at Home

If you live fairly close to work, you could try walking or cycling to it. However, since those options are not realistic for many people because or distance or ability, you can apparently still get benefits from taking public transit instead.

VeryWell.com explains, “Even public transit seems to be associated with lower body mass index (BMI) than driving your own car to work.” A separate article from the same source explains this benefit is from walking to a station (and possibly using stairs) instead of driving, or just from the fact you may have to stand on public transit rather than sit in your car. There are also environmental benefits to ditching your car too.


More on ActiveBeat
  • Symptoms and Causes of Mesothelioma
    You might not have ever heard of mesothelioma, but you've most definitely heard of cancer.
    Fitness News & Advice
  • Mesothelioma: Symptoms, Causes, Diagnosis and Treatment
    Mesothelioma is a type of cancer that affects tens of thousands of people every year. Like most cancers, there is no known cure, but plenty of treatment options available to keep...
    Fitness News & Advice
  • What Every Woman Should Know About Hormone Replacement Therapy
    There are many different hormones in the human body, but hormone replacement therapy typically focuses on replacing the hormones made by sex glands (ovaries and testes), which are...
    Fitness News & Advice
  • Flea and Tick Prevention Tips
    When the snow begins to melt and the temperatures start to rise, we know spring is here and summer is just around the corner.
    Fitness News & Advice
  • Spinal Stenosis: Symptoms, Causes, Diagnosis and Treatment
    Just as it sounds, spinal stenosis is a condition that affects our spine by narrowing the spinal columns and compressing the spinal cord.
    Fitness News & Advice
  • Most Indicative Symptoms of Type 2 Diabetes
    Diabetes, dubbed the silent killer, is a condition that affects millions of people across America.
    Fitness News & Advice
  • The Incredible Health Benefits of Quinoa
    Quinoa is a grain crop that is known for its edible seeds. While it's become quite trendy as of lately, quinoa has actually been around for a long, long time.
    Fitness News & Advice
  • Warning Signs That Your Child May Have Lice
    Lice are the bane of many parents’ existence. Even just the word lice gives us the creepy crawlies!
    Fitness News & Advice
  • Natural Fever Relievers
    Fevers – they can come out of nowhere, during any season, and can hit kids especially hard (kids tend to spike higher temperatures than adults).
    Fitness News & Advice
  • Facts About Non-Alcoholic Fatty Liver Disease
    While excessive drinking can often lead to fatty deposits in the liver over time (and eventually to liver disease), there are other reasons a patient may end up with a fatty liver.
    Fitness News & Advice
  • Ways You Could Be Prolonging Your Cold
    Regardless of whether or not you're sniffling from a common cold or battling full blown fever and a sore throated-influenza, you should be making time for rest and...
    Fitness News & Advice
  • Foods to Help You Sleep Through the Night
    Getting a good night's sleep is a difficult task for many adults. Some people have a hard time falling asleep, while others have a hard time staying asleep.
    Fitness News & Advice
  • Common Symptoms of Crohn's Disease
    Crohn's disease is a painful inflammatory condition that affects between 400,000 and 600,000 individuals in North America alone.
    Fitness News & Advice
  • Brain Powering Superfoods
    We all know that some foods are healthier than others and can benefit our overall health with their various vitamins, nutrients and antioxidants, but there are also foods out there...
    Fitness News & Advice
  • Symptoms of Cushing's Syndrome
    Cushing's syndrome is a serious medical condition that's caused by exposure of high levels of cortisol in the body for long periods of time.
    Fitness News & Advice