Leading a sedentary lifestyle does not promote health. Though definitions vary, sitting for four or more hours a day is generally considered sedentary. Transitioning to a more active lifestyle can improve the outlook of many health conditions, including blood pressure, cholesterol, weight, type 2 diabetes and some cancers. Always talk to your doctor before beginning any exercise program.
Being sedentary is a habit. For those used to sitting for long periods of time, it will take developing new habits to transition to a more active lifestyle. The first step to developing the new habit of being active is to find why out why sitting is the default mode. For some it is due to an office or other job that requires working while sitting. Others may find a couch and screen very comfy and soothing. Perhaps a recovery from an illness originally contributed to being sedentary and became a habit.
After finding the reasons, the next step is to replace this habit with a new, more desirable habit – being active. This involves starting small and setting realistic short-term goals. Set goals the SMART way: make them specific, measurable, achievable, realistic and time-bound. Visualize your success. Track your success.
Being mindful can help support your transition to a more active lifestyle, as can being kind and forgiving to yourself. It's rare that habit replacement is a seamless process. Know that there will be bumps along the way. This is where being mindful and forgiving can help with staying engaged in habit replacement instead of quitting because perfection was not achieved.
Then there's the actual get up and go. And for some people, standing is the first step. Building the endurance to stand for 10 to 15 minutes a day is a good first step to an active lifestyle. For others, walking around for five to 10 minutes a day is the first step. Slowly build on these first steps and set a goal.
If walking five minutes a day is a goal for the first week, walking 10 minutes a day can be the goal for the second week. After six weeks, walking the recommended 30 minutes per day is achievable. Walking each day doesn't have to happen all at one time. Three 10-minute breaks of walking is sufficient.
Walking isn't the answer for some, especially for those with injuries or physical limitations that make walking difficult. There are a number of yoga programs available online, such as Yoga with Adriene. Chair yoga is popular for people who have issues with mobility.
Remember to stretch before and after exercise, even if it's walking for five minutes a day. New habits begin in the mind, but the body also has to adjust to being more active. Make sure to keep hydrated before, during and after activity. It can also help to have an exercise partner, whether in person or someone to check in with. This accountability can motivate us to maintain healthy habits.
Accountability can be achieved in other ways as well. Joining a gym and making a habit to attend can provide accountability, especially if exercise partners are found there. It's not unusual for people to join gyms in January, not only because of resolutions made in the New Year, but because after the holiday excess our clothing might not fit quite the same and we have more time due to the lack of holiday get-togethers. Gyms often have deals in January to further motivate people to join.
Online exercise programs can also help provide accountability. There are countless programs available, but programs such as Couch to 5k and Couch to Fitness can help you start where you are.
While having a set goal of an exercise program is ideal, try to include other activity during the course of a normal day. Office workers can use a fitness bike that fits under a desk or stretch during Zoom calls. TV watchers can stretch, do wall pushups or simply walk around the room during commercial breaks. Even if you are not sweating, you're still moving. The whole point is to move more often, however that looks for you.
It can also help to pair exercise with something quite enjoyable, such as listening to a podcast or an audiobook, especially if you can find one so engrossing that time passes without even noticing.
According to health guidelines, adults should do at least 150 minutes per week of moderate-intensity exercise, which amounts to 30 minutes per day of moderate walking, yoga or other activity. Moderate- to high-intensity muscle-strengthening activities two or more days per week is also recommended.
While the thought of getting off the couch or out of the office chair can seem insurmountable, setting small goals and developing habits can make a world of difference. Consider it a gift to your future self.
Carey Smith is active during garden season, but appreciates this article helping to figure out a way to stop being such a lump during the winter. She's now going to take a walk.
