Modern Humans' Sitting Problem: Why Should You Move More and Sit Less?

Having a sedentary lifestyle, characterized by excessive sitting without moving much, can lead to heart problems. Understanding its adverse effects offers a new perspective that not being active can harm health.

American Adults Are Sitting More, Exercising Less

Staying active is crucial for good health. The current guidelines suggest that adults in the US should do around 150 minutes of moderate-intensity exercises each week and include muscle-strengthening activities for at least 2 days.

However, studies have shown that Americans are still not having enough physical activity and are spending more time sitting. In a survey by the US National Health and Nutrition Examination Surveys between 2007 and 2018, they found that 27,343 adults have sedentary lifestyles and that less than two-thirds of the participants adhered to recommended physical activity guidelines.

Insufficient physical activity raises the chances of obesity, cardiovascular problems, diabetes, cancer, and premature death. Prolonged sitting, even for those who exercise when not sitting, escalates these health risks.

The US Department of Health and Human Services, along with other health organizations, recommend adults to engage in regular physical activity of different intensities.

For example, moderate activities comprise brisk walking, dancing, leisure cycling, yoga, golf, softball, doubles tennis, and general yard work. More intense activities include jogging, running, fast cycling, swimming, aerobic dancing, soccer, singles tennis, and basketball.

Recommended Physical Activity for Children and Adults

Adults and children have different recommended numbers of hours and types of intensity of exercise. Below are the suggested physical activities for under five years old, older children, and adults as per the UK's National Health Services:

Under 5 Years Old- Guidelines suggest limiting screen time, car travel, and time in buggies for children under 5 to promote healthy habits from an early age. These recommendations recognize the link between childhood experiences and adult health. Strategies include avoiding prolonged sitting in prams, car seats, or highchairs, and minimizing usage of walking aids or screens.
Kids and Teens - For kids and teens aged 5 to 18, cutting down on sitting involves being active at home, school, and in the community. Suggestions to limit sitting time include finding ways for them to earn screen time, setting a family limit for daily screen use, designating screen-free bedrooms, promoting non-screen activities, involving them in household tasks, and encouraging active play with gifts like scooters or balls. Parents can lead by reducing their own sitting time and screen use.
Adults- People aged 19 to 64 are recommended to reduce sitting time at work, during travel, and at home. Suggestions to achieve this include standing on public transportation, using stairs, setting regular reminders to stand up, elevating a laptop for standing work, being active while on the phone, replacing some TV time with active hobbies, and opting for walking to communicate with colleagues.
Older Adults - People aged 65 and above tend to sit for over 9 hours daily. To lessen sitting time, suggestions include avoiding extended TV or computer sessions, being active during TV breaks, standing or moving while on the phone, using stairs frequently, engaging in active hobbies like gardening and DIY, participating in community activities, playing actively with grandchildren, and involving oneself in various household chores.