Sedentary lifestyle

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Exercise trends such as watching television are a common characteristic of a sedentary lifestyle. Family watching television 1958.jpg
Exercise trends such as watching television are a common characteristic of a sedentary lifestyle.

Sedentary lifestyle is a lifestyle type, in which one is physically inactive and does little or no physical movement and/or exercise. [1] A person living a sedentary lifestyle is often sitting or lying down while engaged in an activity like socializing, watching TV, playing video games, reading or using a mobile phone or computer for much of the day. A sedentary lifestyle contributes to poor health quality, diseases as well as many preventable causes of death. [2] [3] [4] [5] [6]

Contents

Sitting time is a common measure of a sedentary lifestyle. A global review representing 47% of the global adult population found that the average person sits down for 4.7 to 6.5 hours a day with the average going up every year. [7] [8] [9] [ specify ] The CDC found that 25.3% of all American adults are physically inactive. [10]

Screen time is a term for the amount of time a person spends looking at a screen such as a television, computer monitor, or mobile device. Excessive screen time is linked to negative health consequences. [11] [12] [13] [14] [15] [16] [17] [6] [ excessive citations ]

Definition

Sedentary behavior enables less energy expenditure than active behavior. Intensity and Energy Expenditure.png
Sedentary behavior enables less energy expenditure than active behavior.

Sedentary behavior is not the same as physical inactivity: sedentary behavior is defined as "any waking behavior characterized by an energy expenditure less than or equal to 1.5 metabolic equivalents (METs), while in a sitting, reclining or lying posture". [18] [19] Spending most waking hours sitting does not necessarily mean that an individual is sedentary, [3] though sitting and lying down most frequently are sedentary behaviors. [19] [5] Esmonde-White defines a sedentary lifestyle as a lifestyle that involves "longer than six hours a day" of sedentary behavior. [20]

Health effects

Effects of a sedentary work life or lifestyle can be either direct or indirect. One of the most prominent direct effect of a sedentary lifestyle is an increased BMI leading to obesity. [21] A lack of physical activity is one of the leading causes of preventable death worldwide. [22] [23]

At least 300,000 premature deaths, and $90 billion in direct healthcare costs are caused by obesity and sedentary lifestyle per year in the US alone. [24] The risk is higher among those that sit still more than five hours per day. It is shown to be a risk factor on its own independent of hard exercise and BMI. People that sit still more than four hours per day have a 40 percent higher risk than those that sit fewer than four hours per day. However, those that exercise at least four hours per week are as healthy as those that sit fewer than four hours per day. [25] [26]

Indirectly, an increased BMI due to a sedentary lifestyle can lead to decreased productivity and increased absenteeism from necessary activities like work. [27]

A sedentary lifestyle contributes to or can be a risk factor for:

Mitigation

Gastineau Elementary Bike to School Day in Alaska Gastineau Elementary Bike to School Day (17392864802).jpg
Gastineau Elementary Bike to School Day in Alaska

Adults and children spend long amounts of time sitting in a workplace or at a school, which is why interventions have been focused in these two areas. [3] Mass media campaigns might also be able to reduce the amount of time spent sitting or lying down and positively affect the intention to be active physically. [45] [46]

Recent innovations in AI technology have led to the development of exercise prescription systems designed to reduce sedentary behavior. These systems deliver personalized exercise plans by analyzing individual health metrics, potentially decreasing the prevalence of a sedentary lifestyle and its associated health risks. [47]

In urban spaces

Some evidence has been found of a negative association between exposure to an existing urban motorway and moderate to vigorous physical activity. [48] The proportion of physically active individuals was higher in high- versus low-walkability neighborhoods. [49] Rising rates of overweight, obesity, and physical inactivity in China's rapidly growing cities and urban populations have been due to urban development practices and policies. [50]

In a work environment

Occupational sedentary behaviour accounts for a significant proportion of sitting time for many adults. [51] Some workplaces have implemented exercise classes at lunch, walking challenges among coworkers, or allowing employees to stand rather than sit at their desks during work. Workplace interventions such as alternative activity workstations, [52] sit-stand desks, and promotion of stair use are among measures implemented to counter the harms of a sedentary workplace. [53]

Research

A 2018 Cochrane review concluded that "At present there is low‐quality evidence that sit‐stand desks may reduce sitting at work in the first year of their use. However, the effects are likely to reduce with time. There is generally insufficient evidence to draw conclusions about such effects for other types of interventions and for the effectiveness of reducing workplace sitting over periods longer than one year." [54]

An intervention to encourage office workers to stand and move reduced their sitting time by 22 minutes after 1 year; the effect was 3-times greater when the intervention included a sit-to-stand desk. The intervention also led to small improvements in stress, wellbeing and vigor. [55] [56]

In education

The majority of time children are in a classroom, they are seated (60% of the time). [3] Children who regularly engage in physical activity are more likely to become healthy adults; children benefit both physically and mentally when they replace sedentary behavior with active behavior. [57] Despite this knowledge and due in part to an increase in sedentary behaviors, children have 8 fewer hours of free play each week than they did 20 years ago. [58]

Several studies have examined the effects of adding height-adjustable standing desks to classrooms, which have reduced the time spent sitting. However, associating the reduction in sitting with health effects is challenging. In one study conducted on Australian school children, known as the Transform-Us! study, interventions reduced the amount of time children spent sitting in the classroom, which was associated with lower body mass index and waist circumference. The interventions used in the study included stand-up desks and easels, the use of timers, and sport and circus equipment in the classroom. Teachers also made lessons more active, and added breaks to lessons to promote active time. [3] In the US, another intervention for children is promoting the use of active transportation to and from school, such as through the Safe Routes to School program. [59]

History

Over the last hundred years, there has been a large shift from manual labor jobs (e.g. farming, manufacturing, building) to office jobs which is due to many contributing factors including globalization, outsourcing of jobs and technological advances (specifically internet and computers). In 1960, there was a decline of jobs requiring moderate physical activity from 50% to 20%, and one in two Americans had a physically demanding job, while in 2011 this ratio was one in five. [60] From 1990 to 2016, there was a decrease of about one third in manual labor jobs/employment. [61] In 2008, the United States American National Health Interview Survey found that 36% of adults were inactive, and 59% of adult respondents never participated in vigorous physical activity lasting more than 10 minutes per week. [62] According to a 2018 study, office based workers typically spend 70-85% sitting. [63] In the US population, prevalence of sitting watching television or videos at least 2 h/d was high in 2015-2016 (ranging from 59% to 65%); the estimated prevalence of computer use outside school or work for at least 1 h/d increased from 2001 to 2016 (from 43% to 56% for children, from 53% to 57% among adolescents, and from 29% to 50% for adults); and estimated total sitting time increased from 2007 to 2016 (from 7.0 to 8.2 h/d among adolescents and from 5.5 to 6.4 h/d among adults). [64]

See also

Related Research Articles

<span class="mw-page-title-main">Obesity</span> Medical condition in which excess body fat harms health

Obesity is a medical condition, sometimes considered a disease, in which excess body fat has accumulated to such an extent that it can potentially have negative effects on health. People are classified as obese when their body mass index (BMI)—a person's weight divided by the square of the person's height—is over 30 kg/m2; the range 25–30 kg/m2 is defined as overweight. Some East Asian countries use lower values to calculate obesity. Obesity is a major cause of disability and is correlated with various diseases and conditions, particularly cardiovascular diseases, type 2 diabetes, obstructive sleep apnea, certain types of cancer, and osteoarthritis.

<span class="mw-page-title-main">Sitting</span> Resting position of human body weight, primarily supported by buttocks in contact with objects

Sitting is a basic action and resting position in which the body weight is supported primarily by the bony ischial tuberosities with the buttocks in contact with the ground or a horizontal surface such as a chair seat, instead of by the lower limbs as in standing, squatting or kneeling. When sitting, the torso is more or less upright, although sometimes it can lean against other objects for a more relaxed posture.

<span class="mw-page-title-main">Exercise</span> Bodily activity intended to improve health

Exercise is intentional physical activity to enhance or maintain fitness and overall health.

<span class="mw-page-title-main">White-collar worker</span> Social class; person who performs intellectual labor

A white-collar worker is a person who performs professional service, desk, managerial, or administrative work. White-collar work may be performed in an office or other administrative setting. White-collar workers include job paths related to government, consulting, academia, accountancy, business and executive management, customer support, design, economics, engineering, market research, finance, human resources, operations research, marketing, public relations, information technology, networking, law, healthcare, architecture, and research and development. In contrast: blue-collar workers perform manual labor or work in skilled trades; pink-collar workers work in care, health care, social work, or teaching; and grey-collar jobs combine manual labor and skilled trades with non-manual or managerial duties.

<span class="mw-page-title-main">Lifestyle disease</span> Diseases linked with the way people live their life

Lifestyle diseases can be defined as the diseases linked to the manner in which a person lives their life. These diseases are non-communicable, and can be caused by lack of physical activity, unhealthy eating, alcohol, substance use disorders and smoking tobacco, which can lead to heart disease, stroke, obesity, type II diabetes and lung cancer. The diseases that appear to increase in frequency as countries become more industrialized and people live longer include Alzheimer's disease, arthritis, atherosclerosis, asthma, cancer, chronic liver disease or cirrhosis, chronic obstructive pulmonary disease, colitis, irritable bowel syndrome, type 2 diabetes, heart disease, hypertension, metabolic syndrome, chronic kidney failure, osteoporosis, PCOD, stroke, depression, obesity and vascular dementia.

<span class="mw-page-title-main">Physical activity</span> Any voluntarily bodily motion produced by skeletal muscles and requires energy expenditure

Physical activity is defined as any voluntary bodily movement produced by skeletal muscles that requires energy expenditure. Physical activity encompasses all activities, at any intensity, performed during any time of day or night. It includes both exercise and incidental activity integrated into daily routine. This integrated activity may not be planned, structured, repetitive or purposeful for the improvement of fitness, and may include activities such as walking to the local shop, cleaning, working, active transport etc. Lack of physical activity is associated with a range of negative health outcomes, whereas increased physical activity can improve physical and mental health, as well as cognitive and cardiovascular health. There are at least eight investments that work to increase population-level physical activity, including whole-of-school programmes, active transport, active urban design, healthcare, public education and mass media, sport for all, workplaces and community-wide programmes. Physical activity increases energy expenditure and is a key regulator in controlling body weight.

Physical fitness is maintained by a range of physical activities. Physical activity is defined by the World Health Organization as "any bodily movement produced by skeletal muscles that requires energy expenditure." Human factors and social influences are important in starting and maintaining such activities. Social environments can influence motivation and persistence, through pressures towards social conformity.

<span class="mw-page-title-main">Childhood obesity</span> Obesity in children

Childhood obesity is a condition where excess body fat negatively affects a child's health or well-being. As methods to determine body fat directly are difficult, the diagnosis of obesity is often based on BMI. Due to the rising prevalence of obesity in children and its many adverse health effects it is being recognized as a serious public health concern. The term overweight rather than obese is often used when discussing childhood obesity, as it is less stigmatizing, although the term overweight can also refer to a different BMI category. The prevalence of childhood obesity is known to differ by sex and gender.

Workplace wellness, also known as corporate wellbeing outside the United States, is a broad term used to describe activities, programs, and/or organizational policies designed to support healthy behavior in the workplace. This often involves health education, medical screenings, weight management programs, and onsite fitness programs or facilities. It can also include flex-time for exercise, providing onsite kitchen and eating areas, offering healthy food options in vending machines, holding "walk and talk" meetings, and offering financial and other incentives for participation.

<span class="mw-page-title-main">Treadmill desk</span>

A treadmill desk, walking desk or treadmill workstation is a computer desk that is adapted so that the user walks on a treadmill while performing office tasks. Persons using a treadmill desk seek to change the sedentary lifestyle associated with being an office worker and to integrate gentle exercise into their working day.

<span class="mw-page-title-main">Overweight</span> Above a weight considered healthy

Being overweight or fat is having more body fat than is optimally healthy. Being overweight is especially common where food supplies are plentiful and lifestyles are sedentary.

<span class="mw-page-title-main">Preventable causes of death</span> Causes of death that could have been avoided

Preventable causes of death are causes of death related to risk factors which could have been avoided. The World Health Organization has traditionally classified death according to the primary type of disease or injury. However, causes of death may also be classified in terms of preventable risk factors—such as smoking, unhealthy diet, sexual behavior, and reckless driving—which contribute to a number of different diseases. Such risk factors are usually not recorded directly on death certificates, although they are acknowledged in medical reports.

<span class="mw-page-title-main">Exercise trends</span> General trends of people doing exercise

Worldwide there has been a large shift towards less physically demanding work and a more sedentary lifestyle. This has been accompanied by increasing use of mechanized transportation, automobile dependency, a greater prevalence of labor saving technology in the home, and less active recreational pursuits. At least 31% of the world's population does not get sufficient physical exercise. This is true in almost all developed and developing countries, and among children. Some experts refer to sitting as "the new smoking" because of its negative effects on overall health.

<span class="mw-page-title-main">Lack of physical education</span> Inadequate provision and effectiveness of physical education in schools

Lack of physical education is the inadequacy of the provision and effectiveness of exercise and physical activity within modern education.

<span class="mw-page-title-main">Obesity in the Middle East and North Africa</span> Overview of the causes for and prevalence of obesity in the Middle East and North African countries

Obesity in the Middle East and North Africa is a notable health issue. Out of the fifteen fattest nations in the world as of 2014, 5 were located in the Middle East and North Africa region.

Management of obesity can include lifestyle changes, medications, or surgery. Although many studies have sought effective interventions, there is currently no evidence-based, well-defined, and efficient intervention to prevent obesity.

Workplace health promotion is the combined efforts of employers, employees, and society to improve the mental and physical health and well-being of people at work. The term workplace health promotion denotes a comprehensive analysis and design of human and organizational work levels with the strategic aim of developing and improving health resources in an enterprise. The World Health Organization has prioritized the workplace as a setting for health promotion because of the large potential audience and influence on all spheres of a person's life. The Luxembourg Declaration provides that health and well-being of employees at work can be achieved through a combination of:

<span class="mw-page-title-main">Screen time</span> Time spent on any device with a screen

Screen time is the amount of time spent using a device with a screen such as a smartphone, computer, television, or video game console. The concept is under significant research with related concepts in digital media use and mental health. Screen time is correlated with mental and physical harm in child development. The positive or negative health effects of screen time are influenced by levels and content of exposure. To prevent harmful exposure to screen time, some governments have placed regulations on its usage.

<span class="mw-page-title-main">Childhood obesity in Australia</span> Overview of childhood obesity in Australia

Obesity is defined as the excessive accumulation of fat and is predominantly caused when there is an energy imbalance between calorie consumption and calorie expenditure. Childhood obesity is becoming an increasing concern worldwide, and Australia alone recognizes that 1 in 4 children are either overweight or obese.

The benefits of physical activity range widely. Most types of physical activity improve health and well-being.

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Further reading