While regular exercise is essential for everyone, recent research has shown that moving consistently throughout your day may be just as important. With many of us working from home and generally spending more time in our homes than ever before, it can be easy to slip into a sedentary lifestyle where you are sitting for the majority of your waking hours. Read on to learn more about the dangers of a sedentary lifestyle and find small ways to get more movement throughout your day.

What Does It Mean to Have a Sedentary Lifestyle?

A sedentary lifestyle involves spending most of your time sitting or lying down, with little to no physical activity.

The effects of a sedentary lifestyle can include:

  • Weight gain
  • High blood pressure
  • Depression
  • Increased risk of diabetes, cancer, and heart disease

To counter a sedentary lifestyle, it’s important to include regular exercise in your routine, such as strength training and moderate cardio sessions. However, it’s equally essential to stay active throughout your day. While aiming for 6,000 to 10,000 steps per day is a good guideline, any movement you incorporate into your day can help reduce the impact of sitting too much.

Limit Time Spent in Front of a Screen

Many Americans spend a significant portion of their day sitting in front of screens, whether watching television, playing video games, or scrolling through social media. Studies show varying estimates of daily screen time for U.S. adults, ranging from 7 hours per day (according to DataReportal) to as high as 17 hours (according to Vision Direct).

Regardless of the exact figure, it’s clear that many adults spend a large portion of their day in front of a screen. It’s easy to lose track of time when binge-watching shows or scrolling online. Health experts from the National Heart, Lung, and Blood Institute recommend limiting screen time to two hours or less per day outside of work or school. While this might not always be feasible, reducing overall screen time in favor of physical activity is a good goal to strive for.

Sneak in Activity Throughout Your Day

If you can’t avoid screens altogether, try to get some movement in while watching TV or using social media. Consider investing in home gym equipment like an elliptical, stationary bike, or treadmill, and place it in a space where you’ll use it most.

Other ways to stay active throughout your day include:

  • Making your bed in the morning
  • Standing or pacing while on the phone
  • Using light dumbbells or resistance bands while watching TV
  • Taking the stairs instead of the elevator
  • Parking farther from the entrance when you go out
  • Walking instead of driving whenever possible

Change Up Your Workspace

One screen many people can’t avoid is the work computer. If possible, consider getting an adjustable standing desk. This can significantly reduce sitting time and even allow you to use a hands-free treadmill to get steps in while working. If standing isn’t an option, you could also use a small cycling device that fits under your desk to keep your legs moving throughout the day.

Set a Timer

If you need to sit for most of the day, set a timer on your phone or use a kitchen timer to remind yourself to stretch or move every hour. Aim to spend a couple of minutes stretching or lightly moving your body for every hour you sit.

Create a Schedule for Movement

The best way to incorporate regular movement into your day is to schedule it in. This makes it easier to stay consistent and get your steps in. Plan activities you enjoy—whether it’s a mid-morning walk, a 10-minute yoga session after lunch, or dancing to your favorite tunes after dinner. By making movement fun, you’ll stay motivated to keep going.

Keep challenging yourself to find new opportunities for activity throughout your daily routine. For more information on the importance of movement and exercise for Alphas, check out the articles below:

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