We all know we need to be more active, but there is increasing evidence that we need to spend less sedentary time as well.
Researchers in Toronto have done a systematic review and meta- analysis about sedentary time and its association with risks for disease. People who are too sedentary are said to be more likely to develop heart disease, cancer or diabetes, and die prematurely – even if they do regular exercise. Sedentary time and exercise time are two distinct factors: Regardless of one’s physical activity level, prolonged sedentary time has been independently associated with bad health outcomes.
We need to exercise more and sit less.
Why is sedentary so bad?
An important key is the decrease of metabolism. Almost immediately after sitting down, your body’s metabolism slows down considerably; and caloric consumption decreases by 70 % compared to walking.
What can we do?
Breaking up long periods of sitting time with short bouts of activity is recommended. We need to perform micro-activities in addition to workouts –– not instead of them.
Tips for adults aged 19-64
Try sitting down less and moving more throughout the day, both at work and at home.
・Stand on the train or bus
・Take the stairs and walk up escalators
・Set a reminder to get up every 30-60 minutes
・Stand or walk around while on the phone
・Take a walking break every time you take a coffee or tea break
・Walk to a co-worker’s desk instead of emailing or calling
・Place a laptop on a box or use a standing desk
・Stand during TV commercials or during the last 15 minutes of sporting events
Tips for older adults
Try doing activities involving light movement and being on your feet as much as possible.
・Avoid long periods sitting in front of a TV or computer
・Stand up and move during TV commercial breaks
・Stand or walk while on the phone
・Use the stairs as much as possible
・Join in community-based activities
・Take up active hobbies￼￼￼￼￼￼
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