By skyforbes 
Studies have linked a sedentary lifestyle to various health problems, including obesity, heart disease, diabetes, and earlier death. It can also impact your ability to lose weight.
Here, find out more about how a sedentary lifestyle impacts health and weight loss — and what to do about it.
How Prolonged Sitting Affects Health and Weight Loss
Spending most of the day seated can affect many of your physical and mental processes, making it harder to stay healthy and achieve weight loss.
Sedentary Lifestyle and Your Health
Research shows a sedentary lifestyle increases the risk for several diseases, including high blood pressure, heart disease, diabetes, musculoskeletal disorders, depression, and cancer.
This is partly because prolonged sitting can change how your body chemistry works, says Sheila Dugan, MD, chair of the department of physical medicine and rehabilitation at Rush University Medical Center in Chicago.
“When you are sedentary, the enzyme that breaks down triglycerides, called lipoprotein lipase, is less active,” Dr. Dugan says. “This leads to higher levels of triglycerides and LDL (bad) cholesterol in your blood and lower levels of HDL (good) cholesterol. Less lipoprotein lipase also reduces your insulin sensitivity.”
Additionally, if you spend the majority of your time being sedentary, you won’t have time to meet the physical activity goals that are associated with health, she says.
The Centers for Disease Control and Prevention (CDC) advises that adults age 18 to 65 get at least 150 minutes of moderate-intensity physical activity per week. This amount of regular exercise helps maintain good health, strengthens bones and muscles, prevents falls, and increases the chances of living longer, the CDC notes.
However, Dugan says, “Hitting guidelines of physical activity can reduce, but not eliminate, the negative health impact of being sedentary.”
Failing to get enough movement throughout the day can also wreak havoc on our mental health.
“Being sedentary can contribute to feelings of depression and anxiety,” Vazquez says. “Physical activity releases feel-good hormones. Without movement, it’s harder for your brain to get those happy vibes.” In fact, one study found that being sedentary for more than 600 minutes (10 hours) a day was significantly associated with depressive symptoms in U.S. adults.
Sedentary Lifestyle and Weight Loss
Sitting too much can also be a hindrance to meeting weight loss goals.
When trying to lose weight, being too sedentary can be a major roadblock, Vazquez says. “Even if you’re eating healthy, it is important to remain active,” she says. “When you don’t move much and you’re eating more than your body requires, those extra calories will be stored as fat.”
Staying active balances calories and boosts metabolic health, which is crucial for shedding those extra pounds, Vazquez says.
9 Physical Activity Tips to Reduce Sitting Time
Fortunately, you can increase your movement and reduce sitting time in a number of ways, even if your job requires you to be in front of a computer. Vazquez recommends the following tips.
1. Take Regular Breaks
Every 30 minutes, stand up and walk. A quick walk around the office can do wonders.
2. Use a Standing Desk
If possible, alternate between sitting and standing throughout your day as you work.
3. Walk and Talk
Have walking meetings or use a hands-free device to stand and move while on phone calls.
4. Lunchtime Activities
Use your lunchtime to do a quick workout. It refreshes both body and mind.
5. Desk Exercises
Try simple exercises like leg lifts, seated marches, or shoulder shrugs while sitting. It’s also a great way to relieve tension.
6. Stay Hydrated
Not only is it good for your health, but it also prompts regular bathroom breaks, which means more movement.
7. Dance Breaks
Have a mini dance party in your office room or at home with your family. It’s fun and gets your blood pumping.
8. Step Challenges
Use a fitness tracker to motivate yourself to meet daily goals. Compete with friends and co-workers for extra motivation.
9. Set Reminders
Use apps or alarms to encourage you to move.
The Wrap-Up
A sedentary lifestyle can put you at risk for certain conditions and impact your ability to meet your weight loss goals. Pay attention to the number of hours per day that you sit, and make a conscientious effort to move more, both at home and at work. By making these simple adjustments, you can start to improve your overall health.
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