6 practical tips on how to reduce the harm from a sedentary lifestyle (8 photos)

Remote work has grown exponentially in popularity over the past few years. Perhaps it was the quarantine, perhaps the numerous blogging courses on how to make money online... Whatever the case, the fact remains: more and more people are abandoning traditional "jobs for someone else" and working for someone else, or perhaps even for themselves, but from home.

Naturally, this type of work has many advantages—for example, not having to get up early in the morning. But there are also disadvantages... The main one is a sedentary lifestyle, which negatively impacts overall health. Whether it's possible to minimize the damage and how to do so, read our article.





It's long been known that a sedentary lifestyle is fraught with serious health problems. It's not just your back that can suffer from inactivity. It's been proven to increase the risk of breast and colon cancer, cardiovascular disease, and even diabetes. And, of course, vision problems and headaches are also common... But what if your job involves sitting at a computer for long periods of time?



In a study involving over 40,000 people, scientists found that engaging in some kind of vigorous activity for at least 30-40 minutes a day is enough to offset the harm caused by a sedentary lifestyle. Doesn't that sound like much? The WHO recommends at least 150-300 minutes of moderate activity or 75-150 minutes of vigorous activity per week! That's one short workout every day.

But what if you have absolutely no time for exercise or your health doesn't allow it? Here are 6 simple tips to help you move more.

Choose walking over public transportation





If you have the opportunity to walk, be sure to take it! Walking is a form of aerobic exercise, essentially the same as sport. It strengthens muscles, improves cardiovascular function, and promotes calorie burning. You don't necessarily need to walk the proverbial 10,000 steps—scientists have long since debunked the myth about their benefits. But even 5, 3, or 1,000 steps is better than nothing! Therefore, if you have a choice between taking public transportation or walking, choose the latter.

Take the stairs



By the same token, it's worth choosing stairs over the elevator. Of course, this isn't the case if you live on the 20th floor—covering such a long distance can be completely exhausting, and it'll also take a very long time. But why not climb the 4th, 6th, or 7th floors? Like walking, it's very beneficial for the cardiovascular system, engages all major muscle groups, and increases overall endurance.

Buy a fitness tracker



To motivate yourself to walk, it's worth buying a fitness tracker. It helps track your steps, heart rate, stress levels, and more. Modern fitness trackers also have a very useful feature: activity reminders. When the smart gadget detects that you've been sitting for too long, it will notify you and prompt you to get up and move around a bit. This is especially convenient during moments of intense concentration at work, when you don't even realize how long you've been sitting.

Exercise in the morning



We can talk endlessly about the benefits of morning exercises, but what's the point if everyone already knows it? They know, but they don't do it. It's so simple: wake up 10 minutes earlier and stretch your muscles and joints. Yes, 10 minutes is plenty. Can you do more? Go for it! But at least this is better than nothing at all. Besides, exercise is a great way to get rid of morning fatigue. Just what you need before starting the workday.

Get up from your chair more often



Try to move as often as possible during the workday. Even with a very sedentary job, this is possible. Go wash your face, wash your hands, drink some water, pick up a pen, look out the window... Don't be afraid to "invent" an excuse to get up and walk around. And don't be lazy! If you need something, get up and get it, don't ask someone to bring it.

Get a dog



This is a pretty big step that needs to be carefully considered. But we haven't met a single person who regretted getting a dog. Dogs are incredibly sweet, loyal, and very funny pets, and some can even help around the house! Regular walks will only benefit you. A walk in the morning, a walk before bed, and you've accumulated 30 minutes of activity.