In today’s society, there’s a lot more emphasis on being active and living a healthy life. Despite this, many people still lead sedentary lifestyles.
Are you unhappy with your sedentary lifestyle? Are you feeling lethargic and inactive? If so, it’s time to make a change. Use these top tips to help you quit your sedentary lifestyle for good. Remember, by making small changes each day, you can get yourself on the path to a healthier, more active life. So let’s get started!
What is a sedentary lifestyle?
A sedentary lifestyle is a lifestyle that involves little to no physical activity. The term “sedentary” can refer to both a person’s occupation and their leisure time activities.
For instance, a sedentary job may be an office job that requires very little movement or physical activity. A sedentary person’s leisure time activities may also be mostly physically inactive, such as watching television or working on the computer.
Sedentarism is a type of lifestyle with little or no physical activity.
Tips to quit a sedentary lifestyle and be more active
Fortunately, there are a number of simple steps that you can take to break out of a sedentary lifestyle and get on the path to better health. Here are the best tips to get more active.
According to research, physical activity is one of the best strategies to improve your overall health. Unfortunately, despite having inexpensive alternatives, most Americans fail to meet the minimum requirement of 150 minutes of moderate to intense exercise per week. This results in greater – perhaps even unsustainable – healthcare costs.
(Tuso, 2015).
1. Make physical activity a priority
It’s important to try to fit in at least 30 minutes of moderate-to-vigorous exercise most days of the week. If you can’t find 30 minutes all at once, break it up into smaller chunks of time throughout the day. Understand that improving your inactivity is your responsibility.
2. Find little ways to stay active throughout the day
Take a brisk walk during your lunch break, jug in place while you do other activities, or take the stairs instead of the elevator. Even just a few minutes of light activity can make a big difference. Every little bit counts.
3. Prioritize the activities you enjoy
If you find an activity that you enjoy, you’re more likely to stick with it. Whether it’s walking, dancing, biking, swimming, or something else entirely, find an activity that you can look forward to doing to be more active.
4. Get the whole family involved
Getting the whole family involved is a great way to make escaping a sedentary lifestyle a priority. So, plan active outings, play sports, spend time in nature, go for family walks or bike rides, and find other ways to get everyone moving.
Btw, did you know that physical activity that targets the whole family has been found to be more beneficial? In fact, physical activity interventions that caters to improving behavior of both the parents and children lead to greater participation and satisfaction.
(Ha & Ng; 2019)
5. Make it functional to be more active
To be more active, choose activities that have a purpose, such as walking the dog or gardening. Not only will this help you stay active, but it can also be useful and satisfying.
6. Avoid sitting for long periods of time
Whenever possible, avoid sitting for long periods of time. If you have a desk job, try to stand up and move around every few hours, move while on the phone, stand instead of sitting during meetings. Additionally, when you’re watching TV or using the computer, take breaks to stretch or move around.
7. Set up a workout area at home
If you can’t make it to the gym, consider setting up a workout area at home to be more active. This way, you can easily fit in some exercise whenever you have some free time.
8. Invest in a fitness tracker
A fitness tracker is a great way to track your progress and see how active you’re being throughout the day. Wearing a tracker can also help motivate you to move more and avoid physical inactivity.
9. Get creative to be more active
There are endless possibilities when it comes to staying active. Get creative and find new ways to move that suit your interests and lifestyle.
10. Find a workout buddy
To avoid a sedentary lifestyle, find someone who shares your fitness goals and schedule regular workouts together. Having a friend to help motivate you can make working out a lot more fun.
11. Set realistic goals to be more active
When it comes to being more active, it’s important to set realistic goals that you can actually achieve. This will help you stay motivated and on track.
12. Start slow and build up gradually
If you’re just starting out, it’s important to start slow and gradually increase the intensity of your workouts. This will help you avoid injury and stay motivated. Small changes make a big difference overtime.
13. Find a balance that works for you
Everyone is different when it comes to how much physical activity they can support. Although it’s important to avoid a sedentary lifestyle, find a balance that works for you and stick with it.
14. Don’t be too hard on yourself
Remember that even if you miss a workout or two, or have an “off” day, it’s not the end of the world. Don’t beat yourself up about it; just pick up where you left off and keep going. Everyone has setbacks from time to time; it’s how you deal with them that counts.
15. Consult your healthcare provider
Especially if you have a health condition that may limit your mobility, ask your health care provider for the best recommendations to avoid a sedentary lifestyle.
16. Celebrate your successes
No matter how small, every success should be celebrated. Give yourself a pat on the back for every milestone you reach; it’ll make reaching your ultimate goal of escaping a sedentary lifestyle that much sweeter.
Read also: 20 Easy Ways to Increase Energy Levels
Benefits of quitting a sedentary lifestyle and being more active
Although a sedentary lifestyle arguably has some benefits, such as allowing more time for rest and relaxation, there are several disadvantages associated with it.
One of the biggest downsides of a sedentary lifestyle is the increased risk of obesity. The lack of physical activity will prevent you from burning many calories and it also becomes easier to take in more calories than you need, which can lead to weight gain.
Research indicates that there may be a link between aerobic exercise and decreased appetite. One study found that participants who engaged in moderate-intensity aerobic exercise for 30 minutes reported feeling less hungry afterwards.
Vatansever-Ozen et al., 2011
Obesity is a major health concern because it increases your risk of developing other conditions, such as heart disease, diabetes, and certain types of cancer. In addition to the physical health risks posed by obesity, being overweight or obese can also lead to low self-esteem and body image issues.
Another disadvantage of a sedentary lifestyle is that it can lead to muscle weakness and joint problems. When you don’t use your muscles regularly, you have a higher likelihood of joint pain and mobility problems. Additionally, not getting enough physical activity can lead to poor circulation and increased risk of blood clots.
Finally, people who have Sedentary lifestyles are also at greater risk for developing mental health problems such as depression and anxiety. That’s more than enough reason to get active if you ask me.
According to research, not only does physical activity decrease the risk of obesity, heart disease, cancer and depression, but it also boosts academic performance and longevity.
Tuso, 2015
The personal wellness benefits of overcoming a sedentary lifestyle and becoming more physically active include:
- Maintain a healthy weight.
- Reduce the risk of high blood pressure, diabetes, and heart disease.
- Improves mental health (reduce depression symptoms).
- Maintain your bone health (prevents osteoporosis).
- Avoid risks for certain cancers like endometrial cancer, colorectal cancer, and breast cancer.
- Increase your lifespan.
One study showed that physical activity could reduce the risk of colorectal cancer by 22%, cardiovascular disease by 49 % and breast cancer by as much as 75%.
Kruk J., 2007
Read also: 11 Amazing Benefits Of Regular Physical Exercise
Check out the 5 most unhealthy habits you should quit ASAP. Consider subscribing to my YouTube channel for the latest content.
Factors that influence the possibility of quitting unhealthy behaviors
The following factors will influence your chances of overcoming a sedentary lifestyle and becoming more active:
1. Belonging to a social group where physical activity is a part of everyday life
If you are part of a group or community where being physically active is the norm, you are more likely to be physically active yourself. This is because peer pressure and social norms can influence our behavior.
2. Having a strong desire or motivation to become more active
A key factor in making any behavior change is having a strong desire or motivation to do so. If you are not motivated and disciplined to be more active, it’s unlikely that you will be successful.
Read also: 10 Key Ways To Improve Self-discipline That Actually Work
3. Feeling confident in your ability to become more active
To escape a sedentary lifestyle, it’s important to feel confident in your ability to make a change before attempting to do so. If you do not believe that you can make a change, you are less likely to succeed.
4. Having a support system in place
It is helpful to have a support system in place when making any behavior change. This could include family, friends, or a healthcare provider. These individuals can provide encouragement and help you stay on track. Having a supportive partner or exercise buddy who can encourage and support you in your goal.
5. Willingness to try new physical activities
To avoid sedentarism, you must be willing to try new things when attempting to become more active. So, if you are unmotivated, it may be helpful to try a new activity or exercise class.
6. Having the type of job that provides opportunity to be active
If your job is sedentary, it may be more difficult to be active during your free time. Conversely, if your job is active or provides opportunities to be active throughout the day, it will be easier to maintain an active lifestyle.
7. Being able to afford the time and cost of becoming more active
Becoming more active often requires time and money. If you cannot afford the cost of a gym membership or new workout clothes, it may be more challenging to maintain an active lifestyle.
8. Community that facilitates physical activity opportunities
The community or built environment in which you live can either facilitate or hinder your ability to be physically active.
If there are no sidewalks, parks, or safe places to walk or exercise, it will be more difficult to be active.
9. Close proximity to local parks and trails, safe routes
The proximity of parks and trails, as well as the safety of routes for walking and biking, well lit roads and sidewalks can influence your ability to be physically active. If these things are close by and safe, you are more likely to be active.
10. Having a long-term plan for keeping active
It is important to have a long-term plan for maintaining an active lifestyle. This could include setting goals, making a schedule, and finding activities that you enjoy. Without a plan, it will be more difficult to maintain an active lifestyle.
Read also: How To Create A Personal Wellness Plan
11. Making small changes in your activity level
Making small changes to your activity level is often more sustainable than trying to make large changes all at once. Small changes could include taking the stairs instead of the elevator, walking instead of driving, or parking further away from your destination.
Read also: Why Is Sticking To A Healthy Lifestyle So Hard?
Final Words on top tips to quit your sedentary lifestyle and be more active
Are you really looking for a way to break the cycle of a sedentary lifestyle? If so, I hope that some of these top tips have inspired you to get up and be more active.
Moving your body is essential for optimal health, and it doesn’t have to be complicated or expensive. Comment below with your favorite way to get moving, and let us know how it goes.
Related topics
What are the most unhealthy behaviors that I should quit ASAP?
There are many unhealthy behaviors that can adversely affect our health, but some are more dangerous than others. Here are five of the most unhealthy behaviors that you should quit ASAP. Read more
What is needed to achieve lasting behavioral change?
In order to achieve lasting behavioral change, it is important to identify the underlying reasons for the undesirable behavior. Once the root cause has been identified, it is easier to develop a plan to address the issue.
For example, if someone is engaging in unhealthy behaviors because they are stressed, addressing the stressors in their life may be necessary in order to achieve lasting change. Read more
References
Ha, A.S., Ng, J.Y.Y., Lonsdale, C. et al. Promoting physical activity in children through family-based intervention: protocol of the “Active 1 + FUN” randomized controlled trial. BMC Public Health 19, 218 (2019). https://doi.org/10.1186/s12889-019-6537-3
Kruk J. (2007). Physical activity in the prevention of the most frequent chronic diseases: an analysis of the recent evidence. Asian Pacific journal of cancer prevention : APJCP, 8(3), 325–338.
Tuso P. Strategies to Increase Physical Activity. Perm J. 2015 Fall;19(4):84-8. doi: 10.7812/TPP/14-242. PMID: 26517440; PMCID: PMC4626000.
Vatansever-Ozen S, Tiryaki-Sonmez G, Bugdayci G, Ozen G. The effects of exercise on food intake and hunger: relationship with acylated ghrelin and leptin. J Sports Sci Med. 2011 Jun 1;10(2):283-91.
