A staggering number of premature deaths are connected to a common daily habit that research has shown to be twice as deadly as being overweight: a sedentary lifestyle. A comprehensive study of over 330,000 Europeans found that incorporating exercise into daily routines can considerably lower the risk of early death. Best of all, you don’t need to make drastic changes to your exercise habits to see significant benefits. Simply incorporating a daily 20-minute walk can make a considerable difference.
The Dangers of Being Inactive
To determine the connection between a lack of exercise and premature death, researchers analyzed participants’ height, weight, waistline changes, and activity levels over 12 years. The results revealed that engaging in just a minimum amount of activity — such as a brisk 20-minute walk each day — can decrease the risk of dying prematurely by 16% to 30%. This type of walk typically burns between 90 and 110 calories.
Moreover, studies have also shown that a sedentary lifestyle can lead to a higher risk of heart disease, type 2 diabetes, breast cancer, and colon cancer. Sitting for long periods without any physical activity slows down your metabolism, leading to poor blood circulation and a lower ability to regulate blood sugar and blood pressure.
Small Changes, Big Benefits
Ulf Ekelund from the Medical Research Council Epidemiology Unit at the University of Cambridge stresses the simplicity of the solution: “Just a small amount of physical activity each day could have substantial health benefits for people who are physically inactive.” Although just 20 minutes of daily walking can make a difference, Ekelund clarifies, “we should really be looking to do more than this — physical activity has many proven health benefits and should be an important part of our daily life.”
Nick Wareham, Director of the Medical Research Council, acknowledges the challenges in helping people lose weight but advocates public health interventions that promote incremental changes to physical activity routines. These small, achievable adjustments can lead to significant health benefits and are often easier to maintain than more drastic lifestyle changes.
How to Incorporate More Activity Into Your Daily Life
Fortunately, making small changes in everyday routines is quite manageable. Here are several suggestions to help you gradually move out of a sedentary lifestyle:
- Stand up and stretch regularly: Make a conscious effort to get up and move around throughout the day, especially if your job requires long hours of sitting.
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Take the stairs: Whenever possible, opt for the stairs instead of elevators or escalators.
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Park farther away: When driving to a destination, choose a parking spot that’s farther away to encourage more daily steps.
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Have walking meetings: Instead of sitting down to discuss work matters, consider taking a walk with your colleagues while you discuss conclusions.
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Use a pedometer: Tracking your daily steps with a pedometer or smartphone app can motivate you to increase your daily step count.
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Exercise during commercials: When watching TV, use commercial breaks as an opportunity to get up and move around, stretch, or do quick exercises like jumping jacks or push-ups.
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Go for a walk on your lunch break: Instead of sitting at your desk or in the break room, consider taking a brief walk outdoors during your lunch break.
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Find a workout buddy: Enlisting a friend or family member to join you in your exercise efforts can make your activity routine more enjoyable and keep you accountable.
Remember, helping people lose weight can be a difficult process that requires lifestyle changes, increased physical activity, and adherence to a healthy diet. Adding even a small amount of daily exercise to your routine can make a significant difference in your overall health and longevity. By incorporating these small adjustments into your everyday life, you can escape the dangers of a sedentary lifestyle and reap the rewards of a more active and healthy life.
