09-Thu-Jan-2025
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Author :
Dr. Qurat ul Ain
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BUMS
A sedentary lifestyle is a lifestyle that involves a lot of sitting or lying down, with little to no physical activity. It can include activities like watching TV, using a computer, playing video games, or reading. The dangers of a sedentary lifestyle
A sedentary life can affect your health in ways you may not realize. For example, prolonged sitting, spending hours watching television, can increase your chance of developing venous thrombosis (potentially fatal blood clots that form in the deep veins of the legs), according to a study of more than 15,000 people, who watched television the most had a 70% greater risk of suffering from venous thrombosis compared with those who never or seldom watched TV.
Everyday activities that incorporate more walking can build up your leg muscles, which may help you live longer.
Here are some ways to improve a sedentary lifestyle:
1. Break up sitting
Try to stand up and move around every 20–30 minutes. You can also try standing while you're talking on the phone or watching TV.
2. Set goals
Decide on a weekly exercise goal, such as 150 minutes of moderate exercise or 75 minutes of vigorous exercise. You can also try to track your steps with a fitness tracker, pedometer, or your phone.
3. Add activity to your day
Look for opportunities to add activity to your day, such as walking your dog, walking with a friend, or parking farther from your office.
4. Use commercial breaks
Use commercial breaks to move around. You can try stretching, doing pushups or situps, or folding laundry.
5. Exercise at home
You can try using exercise equipment like a yoga ball, exercise mat, stretch bands, or hand weights. You can also try working out at home with a workout video.
6. Commute actively
Try commuting to work on foot or by bicycle.
7. Get a fitness tracker
A fitness tracker can help you stay accountable by sending reminders and notifications to help you reach your daily movement goals.
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