Sedentary life is a major public health issue. Sitting looks more dangerous than smoking, HIV, and extreme sports like skydiving because it kills more people than any of these threats. Doctors state that people have developed a dangerous habit of killing themselves. The scientific community has called this condition sedentary sickness, implying that people develop health problems as a result of their sedentary life.
The Sedentary Research Network published a paper defining sedentary behavior in 2017, calling it an activity of leaning back, sitting, or lying down in a position that implies a minimum amount of energy. Research shows that a worrying percentage of only 21% of adults meet physical activity guidelines, and only 5% of them are physically active for more than 30 minutes a day.
Most people do not know the risks associated with sitting too long. Even if it sounds dramatic, inactivity can lead to a higher risk of chronic medical problems and even death. The World Health Organization states that sedentarism is the fourth most common risk factor for global mortality, responsible for 12% of high blood pressure and diabetes, 22% of colon cancer, 22% of heart disease and 6% of global deaths.
Why is sedentarism so dangerous to your health?
The research found that a sedentary lifestyle is associated with many health risks. Numerous studies have confirmed that inactive people are at risk of developing cardiovascular disease, cancer, type 2 diabetes, obesity, or early death.
Sitting for more than 30 minutes will reduce your metabolism and affect your body's ability to synthesize fat, regulate blood pressure, and control blood sugar levels. Studies show that a sedentary lifestyle can increase the risk of early death.
It puts a strain on your sanity
Inactivity has a negative impact on your mental wellbeing. Sedentarianism is a problematic condition as it affects both the mind and body. If you have a sedentary lifestyle, you are at higher risk of a mental health problem. One review found a link between inactivity and an increased risk of depression.
How can you fight sedentarism before it affects your health?
Fortunately, there are ways to prevent and combat this daunting condition. As you'd expect, the first step is to shake off the laziness. However, since it can be difficult to change your routine at times, here are some recommendations that can help you make the exertions necessary to live a healthy life.
Develop active hobbies
Finding joy in the activities you are doing keeps you active and motivates you to remove sedentarism from your schedule.
Become a runner
You've never considered yourself a runner, but it's never too late to develop a new habit. The thought of running in the park can intimidate you because you have the misunderstanding of running a marathon or keeping up with the other runners. But remember, everyone was once a beginner who walked more than ran. Start by running slowly for 5 or 10 minutes, and day by day you will see your fitness level improve and you will run faster and for longer distances.
There are also different ways to run. You can run outdoors in the local park or on a trail near town. Or you can walk around town, but in that case you will need to create a route to avoid crowded areas. And if you're still not sure about getting outdoors, buy a treadmill and install it in the comfort of your living room. When you buy a treadmill, you can also purchase other fitness equipment to improve your home workout.
Assuming you don't have the money to do this, you can get home equity loans in Canada that are designed for freelancers who need finances to support their work from home. In your case, purchasing fitness equipment is a necessity as it will improve your health and performance.
Plant a garden
When you have a garden, you are busy. If you don't take our word for it, just ask your grandparents how much physical exertion is involved in this type of activity. Gardening is mentally and spiritually stimulating, and if you enjoy spending time outdoors in the sun, this may be a pleasant way to keep active. Gardening is a moderate intensity physical activity that if done regularly can improve your health.
Start a garden in your yard when you have space. And if you don't, there are many ways to get your hands dirty. Ask your parents or grandparents if they need help maintaining their patio. You can also volunteer with a local organization to plant new trees in the community garden. Schools and nature centers are always looking for volunteers willing to help them maintain outdoor spaces.
Get up
As a freelancer, your job requires you to stand in front of the laptop for hours and work hard to meet your deadlines. But even if you're practically glued to your computer, remember to get up and take a few steps across the room every 20 minutes. You may need a reminder first. You should therefore set up an alarm on your smartphone. It will help you break away from your project, stand up to stretch your limbs, and help your body stay active.
Getting up doesn't necessarily mean interrupting the workflow. You can check email, check your progress, or check the printed files while you stretch.
Change your workstation
It helps if you also swap out your workstation for one that allows you to turn your desk into a standing one, so you can work standing up when you have back pain. Standing workstations offer a better ergonomic fit as they reduce back pain and improve your posture. Another way to reduce the pressure the chair puts on your back is to use a fitness ball seat as it encourages physical activity and touches your core.
Final thoughts
Progress will make your life easier, but it will also support a sedentary lifestyle as you don't have to work too hard. But it would be helpful if you made a conscious effort to take action against sedentarism as it can be fatal to your health.