It is no secret that in today’s society we are spending more and more time sitting. However, are we truly aware of how much time it is on a daily basis and the health implications that can come along with sedentary behaviour? The phrase “sitting is the new smoking” is catching on as research continues to come out highlighting the dangers sedentary behaviour can present to our health. Increased sedentary behaviour is linked to health risks such as cardiovascular disease, type 2 diabetes and premature mortality behaviour (Dunstan et al., 2012).

How Inactive Are We?

Sedentary behaviour is not just sitting on the couch at home watching Netflix – it is any time spent being inactive, whether it be sitting at your desk at work, lying in bed, driving in your car, or screen time (time spent watching TV, on the computer, playing video games, etc.). Adults spend on average 7-9 hours per day being sedentary (Dunstan et al., 2012), while children and youth (ages 6-19) spend an average of 8.6 hours per day sedentary (Tremblay et al., 2011).

The Canadian Society for Exercise Physiology (CSEP) has come out in recent years with guidelines for sedentary behaviour for ages 0-17 years that can be accessed via their website, csep.ca. Much like physical activity guidelines, they provide recommendations for the amount of time youth should be spending sedentary each day. Guidelines have not yet been released for adults, but it is safe to say that the vast majority of us will benefit from reducing the amount of time we spend inactive.

How Can You Change Your Behaviour?

So, how can we make changes to reduce sedentary time? A simple intervention is to add activity – try taking a 5-10 minute break every 30 minutes to take a short walk, or do some stretches. Set an alarm to remind you that it is time to take a break and get moving. Research has shown that individuals who take frequent breaks of light physical activity rather than longer bouts of inactivity followed by a break have better health, despite the amount of sedentary time they engage in (Owen, 2011).

Other ways to reduce sedentary behaviour include cutting down screen time, taking public transport or walking/biking as opposed to driving your car every day, switching out seated desks for standing desks in the workplace, going for walks or trying out a fitness class during your lunch hour, and planning out active time as a family – like going for a walk in the evenings instead of sitting down to watch a TV show together.

Sedentary time makes up a vast majority of our days and should not be forgotten when thinking in terms of physical activity and health. Making a commitment to reduce sedentary behaviour in conjunction with increasing physical activity and proper nutrition will provide increased health benefits for individuals of any age. When it comes to sedentary behaviour – less is more!

by Megan Denholm

Megan is a Bachelor of Kinesiology graduate from the University of Alberta. She is a CSEP-CPT certified Fitness Consultant with the MacEwan University Sport and Wellness fitness team.

Let MacEwan University Sport and Wellness help you get up and be more active with memberships, fitness and aquatic classes and the best personal trainers in the city.

References

Canadian Society for Exercise Physiology. (2011). Canadian sedentary behaviour guidelines for children (aged 5-11 years) and youth (aged 12-17 years). Retrieved from:           http://www.csep.ca/view.asp?ccid=508

Canadian Society for Exercise Physiology. (2012). Canadian sedentary behaviour guidelines for the early years (aged 0-4 years). Retrieved from:   http://www.csep.ca/view.asp?ccid=508

Dunstan, D.W., Howard, B., Healy, G.N., & Owen, N. (September 2012). Too much sitting –            a health hazard. Diabetes Research and Clinical Practice, 97(3): 368-376. Retrieved       from: http://www.sciencedirect.com/science/article/pii/S0168822712002082

Owen, N., Healy, G.N., Matthews, C.E., & Dunstan, D.W. (July 2010). Too much sitting: the       population-health science of sedentary behaviour. Exercise Sport Science Review 38(3):     105-113. Retrieved from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3404815/

Tremblay, M.S., LeBlanc, A.G., Kho, M.E., Saunders, T.J., Larouche, R., Colley, R.C.,           Goldfield, G., & Gorber, S.C. (September 21, 2011). Systematic review of sedentary        behaviour and health indicators in school-aged children and youth. International Journal       of Behavioural Nutrition and Physical Activity 8(98). Retrieved from:   https://ijbnpa.biomedcentral.com/articles/10.1186/1479-5868-8-98