Simply put: Our bodies were not made to be stationary for long periods. “Historically, if a person was sitting or lying down for hours when not asleep, they would have starved or gotten eaten by something,” says Aimee Layton, PhD, an exercise physiologist from Columbia University and a Peloton Health & Wellness Advisory Council member. Nowadays, something is still going to get you—but “that something becomes disease and premature aging.” And it doesn’t take long for sedentary tendencies to wreak havoc on your health. Research shows it can take just two weeks of inactivity (in young, healthy people) to cause some pretty significant health effects, including reduced muscle mass and metabolic changes.
How Long Is Too Long to Sit Still?
The general recommendation is to reduce prolonged sedentary behavior to no more than 60 minutes at a time, Matthews says. To reduce inactivity, focus on a greater frequency of movement throughout the day. “At the end of every hour, aim for three to six minutes of movement,” says Joe Holder, a Nike Master Trainer and health and wellness consultant. “Set an alarm and just stand up, walk around. Do some sit-to-stands from your chair.” These exercise snacks, as Holder calls them, break up prolonged periods of sitting and get your blood flowing. “I can’t really speak enough about the need for you to let your body do what it was made to do: not sit,” he says.
Signs You’re Not Moving Enough
Still not sure if your habits are too sedentary? Here are some major signs you’re not moving enough for your mental and physical health, and that it’s time to boost your physical activity. The good news: Research shows that moving can put the spring back in your step. One study that looked at the effect of exercise on folks who reported persistent levels of fatigue found that both those who engaged in 20 minutes of either low- or medium-intensity exercise three times a week for six weeks experienced a 20 percent boost in energy levels. And while both groups also reported a reduction in feelings of fatigue, the low-intensity group experienced a much higher drop. Translation: You don’t have to go hard to reap the benefits. The more stagnant a person, the greater risk of mortality and heart disease, Dr. Steinbaum says. Research shows that each additional hour per day spent watching television comes with an increased risk of cardiovascular disease. Plus, sitting at least 10 hours a day, compared to sitting for less than five, is associated with a higher risk of heart attacks. “Without movement and exercise, we have an increase in the sympathetic nervous system,” she says. “Sympathetic overdrive leads to an increase in stress hormones and inflammatory markers, leading to an increase in cardiovascular disease.” RELATED: 10 Top Heart-Healthy Foods You’ll Love Eating As you get older, it takes longer to recover from a sedentary state. That said, Dr. Correlius says will take about eight to 10 weeks of consistent workouts to reverse the deconditioning. “Even if it’s just walking for 10 minutes every other day, the key is to start and be consistent,” he says, Your goal should be to work up to doing 30 minutes of moderate-intensity exercise five days a week. Need a little push to get you started? JAMA Cardiology reveals that just one session is enough to offer two to three hours of protection against damage to the heart. RELATED: 6 Life-Changing Reasons to Take a Hike Rest assured, you’ll be able to sleep more soundly if you nail the recommended national activity guidelines. Research reveals those who did were 95 percent less likely to feel overly sleepy throughout the day. RELATED: If You’re Desperate for Deeper Sleep, Taking More Walks Might Help How do you fix your declining mental health and inactivity at the same time? Mindfulness can play a crucial role. Becoming aware of your underactive tendencies and choosing to be active can help put your mind and mood in a better position. “Mindfulness can strengthen our ability to combat stress and anxiety,” says Matt West, a psychologist and co-founder of the Boom Journal. West strongly believes that the habit of moving mindfully is extremely beneficial to optimizing the relationship between fitness and mental health. For example, in Psychology of Sport and Exercise, students who were either mindful or moving experienced a bump in mood and a decline in stress. When the habits were combined, the effects were bolstered even more. RELATED: 5 Daily Routines You Should Probably Do More Mindfully Now, let’s get moving, shall we? Here are 13 Ways to Start a Fitness Routine You Can Stick With.
