Between social media, virtual meetings, online schoolwork and other daily digital tasks, the electronic age has brought physical activity to a near standstill for many people. According to the World Health Organization, a sedentary lifestyle may raise 鈥 and even double in some cases 鈥 your chances of developing chronic and potentially dangerous health conditions such as cardiovascular disease, diabetes, obesity, hypertension, osteoporosis, depression and other illnesses. And if you smoke, you鈥檙e putting yourself at even higher risk.
Is 鈥渟itting disease鈥 really a thing?
Yes, in fact, it is. Just think about how much time you spend on your butt each day, factoring in work, drive time and TV watching. The older you get, the more time you鈥檙e likely to spend sitting down, to even greater adverse effect.
You don鈥檛 need to train hard or set your sights on becoming a skilled athlete to counteract all that inactivity. The Centers for Disease Control and Prevention 鈥淧hysical Activity Guidelines for Americans鈥 recommend adults aim to get 150 minutes of moderate physical activity each week. Taking a brisk daily 30-minute walk Monday through Friday should do the trick. Adding in a little strength training that incorporates all the major muscle groups two days a week offers even more health benefits.
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When鈥檚 the last time you scanned that gym membership card? If it鈥檚 been a while, dust it off and pay a visit to see what鈥檚 new. You might discover a fun group fitness class, new machines, updated equipment or personal training options to light a spark and get you motivated again.
Get up and get moving
Here are some helpful tips and suggestions on how to work more movement into your daily routine.
Find a sport you enjoy and devote regular time to it each week. Maybe you鈥檝e been wanting to try your hand at pickleball, are considering signing up for a 5K, or would love to restart a yoga practice you let slide. Enlisting a friend to join you creates a sense of accountability for you both and makes pursuing the activity of your choice more fun.
Get the family involved and model good habits for your kids by going for a group hike at a local park or taking a trip to the pool. Perhaps you have space to install a basketball hoop on your driveway or set up a badminton net in the backyard. And what little one wouldn鈥檛 love more visits to the nearest playground?
At work, set a reminder to stand up and move your body every hour, even if it鈥檚 just a quick lap around the building or parking lot to get the blood flowing. Also, opt for the stairs instead of the elevator whenever possible.
Setting a daily goal and tracking your steps can generate a positive feeling of accomplishment and lets you see how far you鈥檝e come 鈥 literally. Start small and work your way up to a realistic target to shoot for.
Enlist professional help if you need it. Your primary care provider should be more than willing to offer support and discuss ideas on how you can improve your overall health through increased physical activity.
