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:

Brain function

Extended periods of sitting reduce overall blood circulation. This diminished blood flow leads to reduced oxygen delivery to the brain (cerebral hypoxia), impairing cognitive functions such as concentration and alertness. The brain relies heavily on a continuous supply of oxygen and glucose for optimal performance; decreased circulation hampers this supply, resulting in cognitive sluggishness and decreased mental sharpness.

Neck and shoulders

Sitting, particularly with poor posture, often involves craning the neck forward to look at screens or documents. Such forward head posture puts excessive strain on the cervical vertebrae, leading to muscle tension and pain in the neck and shoulders. Over time, this can cause the cervical vertebrae to become misaligned permanently, leading to chronic neck pain and potential nerve impingement.

Upper body and back

The intervertebral discs, which act as cushions between the vertebrae, are subjected to constant pressure when sitting for prolonged periods. This compression can lead to disc degeneration and herniation. Additionally, collagen, a primary structural protein in tendons and ligaments, tends to harden when not regularly stretched and mobilized, which leads to decreased flexibility and increased risk of injury in the back.

Heart disease

Physical inactivity reduces the efficiency of the cardiovascular system. Sluggish blood flow allows for the accumulation of fatty acids and lipids in the blood vessels. These deposits can adhere to the vessel walls, forming plaques (atherosclerosis), which eventually narrow the arteries and restrict blood flow. This condition increases the risk of coronary artery disease and heart attacks as the heart struggles to receive adequate oxygen and nutrients.

One study found that interrupting sitting with 20 minutes of light-intensity walking each hour significantly reduced systolic and diastolic blood pressure in healthy participants or 3 minutes of light intensity walking every 30 minutes. [45]

Overproductive pancreas

A sedentary lifestyle contributes to decreased muscle activity, which affects glucose metabolism. Reduced muscle activity leads to lower insulin sensitivity, prompting the pancreas to produce more insulin to maintain normal blood glucose levels (metabolic syndrome). [46] Chronic overproduction of insulin can exhaust the pancreas and contribute to insulin resistance, a precursor to type 2 diabetes.

Leg problems

Prolonged sitting impedes venous return from the legs to the heart, leading to venous stasis (slow blood flow in the veins). This can cause fluid to pool in the lower extremities, resulting in swelling (edema) and varicose veins. Also, sluggish blood flow increases the risk of clot formation, potentially leading to deep vein thrombosis (DVT), a condition where blood clots form in the deep veins, which can travel to the lungs and cause a life-threatening pulmonary embolism.

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. [47] [48]

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. [49]

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. [50] The proportion of physically active individuals was higher in high- versus low-walkability neighborhoods. [51] 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. [52]

In a work environment

Occupational sedentary behaviour accounts for a significant proportion of sitting time for many adults. [53] 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, [54] sit-stand desks, and promotion of stair use are among measures implemented to counter the harms of a sedentary workplace. [55]

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." [56]

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. [57] [58]

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. [59] 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. [60]

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. [61]

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. [62] From 1990 to 2016, there was a decrease of about one third in manual labor jobs/employment. [63] 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. [64] According to a 2018 study, office based workers typically spend 70-85% sitting. [65] 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). [66]

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> Physical activity that improves health

Exercise is physical activity that enhances or maintains fitness and overall health. It is performed for various reasons, including weight loss or maintenance, to aid growth and improve strength, develop muscles and the cardiovascular system, hone athletic skills, improve health, or simply for enjoyment. Many individuals choose to exercise outdoors where they can congregate in groups, socialize, and improve well-being as well as mental 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 fitness</span> State of health and well-being

Physical fitness is a state of health and well-being and, more specifically, the ability to perform aspects of sports, occupations, and daily activities. Physical fitness is generally achieved through proper nutrition, moderate-vigorous physical exercise, and sufficient rest along with a formal recovery plan.

<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 voluntary exercise and incidental activity integrated into the daily routine. This integrated activity may not be planned, structured, repetitive or purposeful for the improvement of physical 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. In human beings, differences among individuals in the amount of physical activity have a substantial genetic basis.

Social influences on fitness behavior are how social influences' affect whether people start and maintain physical activities. 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

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

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<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">Weight management</span> Techniques for maintaining body weight

Weight management refers to behaviors, techniques, and physiological processes that contribute to a person's ability to attain and maintain a healthy weight. Most weight management techniques encompass long-term lifestyle strategies that promote healthy eating and daily physical activity. Moreover, weight management involves developing meaningful ways to track weight over time and to identify the ideal body weights for different individuals.

<span class="mw-page-title-main">Obesity in the Middle East and North Africa</span>

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<span class="mw-page-title-main">Neurobiological effects of physical exercise</span> Neural, cognitive, and behavioral effects of physical exercise

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

References

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