The Sedentary Problem
Kelly Bolsch, February 26th 2021
What is a sedentary lifestyle?
A sedentary lifestyle can be thought of as an overall inactive life. It is one that includes little to no movement or exercising and a lack of participation in activities. This type of lifestyle is also described as increased time lying on the couch, watching television, or playing video games instead of spending time with others playing games or moving around.
Why is a sedentary lifestyle problematic?
This type of lifestyle can increase one’s risk of gaining weight, which can lead to increased risk of obesity later in life. In addition, a sedentary life can cause an individual’s muscles to grow weaker — losing strength and endurance. This type of inactivity may cause an increased risk for someone to develop heart diseases as they get older, higher risk of high cholesterol problems, Type 2 Diabetes, and possible risk for developing depression and anxiety. Overall, a sedentary lifestyle is one that can cause a number of other health problems that can negatively impact one’s life — however, there are many ways to avoid this type of lifestyle!
What happens to kids as they grow up in a sedentary lifestyle?
Movement is necessary in order for our muscles to function properly and to their fullest potential. If we don’t use our muscles to their full potential, then they may begin to decline and function improperly. Movement is also needed to keep our bodies healthy, to fight off sicknesses, and even helps with concentration. If kids are exposed to a sedentary lifestyle at a young age, then they are more at risk for struggling with features of health. Sedentary kids may get sick more often because their immune systems may not be working properly. Sedentary kids may struggle paying attention in school and not have the motivation to fulfill certain tasks. Sedentary kids are more at risk for developing chronic illnesses and other diseases that make for an unhealthy adult life. Physical activity and movement are essential for the proper development and health for kids, especially at a young age!
How to help your kids to stop being sedentary:
- Limit their screen time. Although that may be hard considering many schools are teaching online — but try your best to limit their recreational screen time after school hours.
- Encourage your kids to play outside, if the weather permits it, opposed to staying indoors and playing on their electronic devices.
- Sign your kids up for recreational sports teams in your neighborhood. This is a great way to get kids involved in team sports, making friends, and most importantly getting physical activity in a fun way!
- Include your kids in your household work or gardening activities. See if they want to help you plant your garden or even help you cook dinners. That way they are up and moving, spending time with family, opposed to sitting around and possibly playing inside on their electronics.
How to stop being sedentary at home:
- Housework, gardening, or cleaning around the house. All of these activities include movement and force you to walk around in order to get all the activities completed.
- Get up and walk around the house / or march in place during television commercials.
- While on the phone, try and stand up or pace around the house to increase your movement.
- Use household objects, like cans of soup or boxes in your garage, as weights! Lifting these objects up a few times each day can help rebuild your muscles.
- Embrace walking or bike riding to activities that are close enough to home, instead of driving your car to those activities.
How to stop being sedentary at work:
- Use the stairs opposed to the elevators.
- See if you can have a walking meeting with your coworkers, opposed to sitting in a conference room for extended hours.
- Walk around the office on your lunch breaks or other breaks throughout the day.
- See if your office allows you to use a standing desk, instead of a typical sitting desk and chair.
The benefits of having a non-sedentary lifestyle:
- Physical activity can help maintain a healthy weight.
- Movement may help increase one’s mood and overall self-esteem.
- Getting the proper amount of exercise each day will help build strong bones, muscles, and allow one’s immune system to function properly.
- Physical activity has also been shown to improve student’s grades, concentration in school, and even social skills!
“As parents, we have a responsibility to teach our family and our children everything they need to know about good health and eating and movement, and just an everyday healthy life”
David Kirsch
Remember that you are your kid’s role models. They are watching you and following in your very own footsteps. If they see you living a sedentary lifestyle, then they too will start living that type of life. However, if they see you prioritizing movement, physical activity, and having a positive attitude toward exercising, then I am sure your children will prioritize those interests too! If you show your kids how to live a non-sedentary lifestyle at a young age, then you are setting them up for a positive and healthy future life to come.
Transformer Kelly 🙂
The Transform Lifestyle Medicine Alliance Team
Transformer – Kelly Bolsch
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