From Desk Jockey to Health Pro: Tackling Sedentary Behavior

As an internist, I cannot stress enough the importance of regular physical activity, especially for people who spend most of their day sitting. There is plenty of research that links sedentary behavior with an increased risk of obesity, heart disease, diabetes, cancer and dementia. 

As a result of sedentary behavior, people are more at risk for hypertension and high cholesterol. The body's metabolism decreases which contributes to weight gain. 

It is imperative to counteract these negative effects by incorporating an extra 15-40 minutes of physical activity into the daily routine. This can include brisk walking, running, cycling and other forms of cardiovascular exercise. Regular exercise assists in controlling weight, reducing the risk of cardiovascular disease, improving mental health and increasing longevity. 

Here are some simple ways I guide my patients to get more exercise:

1. Standing more: Getting up and moving around. Try to stand while talking or even working. These days standing desks are a great option for those who work in an office setting. Use your smartphone to time when you should stand so this becomes a part of your regular routine. 

2. Take short breaks to stand and walk around

3. Instead of driving, walking or cycling to work. Of course, this depends on where you live and work. 

4. Use the stairs instead of the elevator.

5. Take a short walk during your break.

6. Consider walking meetings at work rather than sitting in a conference room. 

Making small changes in your daily routine can greatly reduce the health risks associated with prolonged sitting and lead to improved overall health.