Sedentary Lifestyles

Many individuals in society lead sedentary lifestyles, characterised by minimal physical activity. Sedentary behaviours are prevalent due to passive job roles, sedentary leisure activities, and sometimes, limited opportunities for physical activity. The lack of movement and exercise in daily life contributes to poor health outcomes and increases the risk of chronic diseases.

Age Groups:

Sedentary lifestyles affect people of all age groups, from children to older adults.

Children and adolescents may experience sedentary behaviour due to excessive screen time, academic demands, and limited outdoor play.

Adults often face sedentary behaviours in the workplace, during leisure time, and due to technological advancements that encourage prolonged sitting.

Older adults may become more sedentary due to decreased mobility, retirement, and age-related health issues.

Amount of Exercise Needed:

The UK government recommends that adults aged 19-64 engage in at least 150 minutes of moderate-intensity aerobic activity per week.

Additionally, adults should incorporate muscle-strengthening activities on two or more days a week.

Children and adolescents aged 5-18 should aim for at least 60 minutes of moderate to vigorous-intensity physical activity daily.

Intensity of Exercise:

Moderate-intensity activities increase heart rate and breathing, but individuals can still carry on a conversation.

Vigorous-intensity activities significantly elevate heart rate and breathing, making it difficult to speak more than a few words without pausing for breath.

Examples of Exercise:

Moderate Intensity Activity: Brisk walking, cycling at a steady pace, swimming, dancing, gardening, and recreational sports like doubles tennis or volleyball.

Vigorous Intensity Activity: Running, cycling uphill, fast swimming, aerobic dance, martial arts, and competitive sports like football or basketball.

Sedentary Lifestyles - Risks and Solutions:

Risks:

Sedentary behaviours increase the risk of obesity, cardiovascular disease, type 2 diabetes, certain cancers, and musculoskeletal problems.

Prolonged sitting can lead to poor posture, back pain, and muscle stiffness.

Mental health issues such as depression, anxiety, and decreased cognitive function are also associated with sedentary lifestyles.

Solutions:

Incorporate Movement: Break up long periods of sitting with short bouts of physical activity, such as stretching or walking.

Active Transport: Walk, cycle, or use public transport instead of driving for short distances.

Regular Exercise: Engage in structured exercise routines that include aerobic activities, strength training, and flexibility exercises.

Limit Screen Time: Reduce time spent on sedentary activities like watching TV, using computers, mobile phone usage and playing video games.

Encourage Active Leisure: Choose leisure activities that involve movement, such as hiking, swimming, or playing outdoor games.

Promote Workplace Wellness: Encourage employers to provide standing desks, organise walking meetings, and offer incentives for physical activity participation.