5 ways to swap sedentary habits for healthier ones
New research from Sport England reveals that over a third of adults in the country’s most deprived areas are not getting enough physical activity.
The public body also found that women, individuals from lower socio-economic backgrounds, and Black and Asian communities continue to be less active than others, while fewer than half of children meet the Chief Medical Officer’s recommended daily physical activity guidelines .
With most things just a click away, it’s easy to fall into sedentary habits that can harm our physical and mental health.
However, small, intentional changes can make a big difference in shifting from a sedentary lifestyle to one that fosters health and vitality.
Here are some reasons why sedentary behaviour is bad for your health and five easy ways to swap some lazy habits for healthier ones…
What is classified as a sedentary habit?
“A sedentary habit is any behaviour that involves prolonged sitting or low activity, such as excessive screen time, long periods of sitting at home or work, extended commuting, and reading without moving for a long time,” says Sarah Campus, personal trainer and founder of LDN MUMS FITNESS .
Why is it important to be active and move your body on a regular basis?
Consistent movement helps boost physical health and mental wellbeing.
“In particular it helps improve cardiovascular health, strengthens muscles and bones, boosts metabolism, and prevents conditions such as obesity, diabetes, and heart disease,” says Campus. “Physical activity also boosts your mood, reduces stress, and supports cognitive function which, as a result, leads to better mental wellbeing.
“Movement doesn’t haven’t to take a long time, just as long as you are consistent with it.”
So, here are five ways to replace a sedentary habit with a healthier one…
1. Swap the lift for the stairs
This is an easy way to burn more energy throughout the day and get some extra steps in.
“Of course, if you work on the 24th floor, no one expects you to crawl your way to your desk every morning. But if you have just a few flights, go the old-fashioned way – by foot,” suggests Emily Schofield, personal trainer at Ultimate Performance . “Or take the lift to the 20th floor and hike the last four.
“Don’t be the person that takes the lift to the first floor.”
2. Try a standing desk rather than sitting
Using a standing desk can do wonders for your posture, reduce back pain, and increase your energy.
If most of your day involves being seated at your desk, you may as well stand up," suggests Schofield. "Although the difference in calorie burn between standing versus sitting isn’t significant, you're far more inclined to get moving when you start off in an upright position instead of lounging in your office chair.
You'll greatly benefit your posture as well. Prolonged sitting can lead to discomfort in both your back and neck.
3. Circulate instead of remaining seated at your desk throughout the day
Make sure to take regular breaks and attempt to stand, stretch, or walk for a few minutes each hour," recommends Campus. "Additionally, you could set up movement alerts and utilize alarms or applications to signal when it’s time for a break.
Therefore, make an effort not to have your lunch at your desk.
"Rather than stay indoors, have your meal outdoors and go for a brief stroll," suggests Campus.
4. Do your shopping in person rather than online
The internet has greatly simplified our lives, saving us a significant amount of time, yet it can also promote idleness.
If you require shopping, head over to the physical store yourself for some in-person purchasing. Walk down the aisles and bring your groceries inside from your vehicle," suggests Schofield. "I understand this might seem outdated, but there isn’t truly a necessity to continuously rely on online shopping services.
If you're looking for a fresh book to read, head over to your closest bookstore and grab one instead of having it delivered.
5. Take an early morning stroll rather than hitting snooze.
Resist the temptation to lie in bed all day, and wake your body and mind up with some movement.
“Start the day with a morning walk, yoga, or a quick workout to wake yourself up,” recommends Campus.
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