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SEDENTARY LIFESTYLE

A sedentary lifestyle can affect more than just your waistline. Inactive individuals may struggle with mental health issues as a result. According to the government’s 2008 Physical Activity Guidelines for Americans, adults should be getting at least 150 minutes of moderate-intensity physical activity each week.
Research suggests that only 21% of adults are meeting the physical activity guidelines, while less than 5% perform 30 minutes of physical activity per day.
Given the risks of sedentary behavior to health, recommendations for sedentary time suggest limiting discretionary sedentary time (i.e. sitting on the couch watching TV) to under 2 hours and accumulating over 2 hours/day of light-intensity activity (ie, standing and light walking) (Falck et al., 2017).

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PHYSICAL HEALTH

Physical inactivity is the fourth leading cause of death. Individuals who spend lots of time engaged in sedentary behaviors have increased risks of non-communicable diseases (NCDs). Every year, 63% of deaths are estimated to result from NCDs worldwide (Yen et al., 2021). Studies have shown that leading a sedentary lifestyle can contribute to:

  • Obesity

  • Type 2 Diabetes

  • Cardiovascular Disease

  • Some types of Cancer

  • Early Death

Mental HEalth

When physically active, your brain releases serotonin, a mood-boosting chemical in your brain (American Psychological Association, 2020). Without physical activity, less serotonin is released, so you may have fewer positive feelings and less motivation. When you have less motivation, managing your mental health may become more difficult. Decreasing sedentary time can help mood, stress levels, and sleep (American Psychological Association, 2020). Note: It’s not always possible to care for your mental health on your own. Talking with a mental health professional can help (American Psychological Association, 2020).​

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SOLUTIONS

  • Increase your time physically active. Can you commit to at least three 30-minute sessions per week? This can be as simple as walking your dog, or maybe walking to the nearest coffee shop instead of driving. These little changes can make a big difference in your health.

  • Less Sedentary Time. Can you invest in a standing desk for your study time? Maybe you can listen to your online lectures while going for a walk? Can you take the stairs instead of the elevator? Or maybe you can grab the furthest parking spot from class? There are many creative ways to incorporate some extra physical activity to cut down on your sedentary time.

  • Find an accountability partner. Do you know someone who shares your desire to get healthy? Set up a check-in time. Having social support to cheer each other on can be so helpful.

  • Check out UNLV’s Clubs. There are so many active clubs you can join! Check out “Girl Gains” if you’re interested in lifting; or maybe branch out with Judo Club. Not only does committing to a club help you stay active, but it’s also a great way to make friends.

references

American Psychological Association. (2020, March 4). Working out boosts brain                                                          health. https://www.apa.org/topics/exercise-fitness/stress 

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Donnelly Michos, E. (2021, August 8). Sitting disease: How a sedentary lifestyle affects heart health. John             Hopkins Medicine. https://www.hopkinsmedicine.org/health/wellness-and-prevention/sitting-disease-   

     how-a-sedentary-lifestyle-affects-heart-health 

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Ellingson, L. D., Meyer, J. D., Shook, R. P., Dixon, P. M., Hand, G. A., Wirth, M. D., Paluch, A. E., Burgess, S.,         Hebert, J. R., & Blair, S. N. (2018). Changes in sedentary time are associated with changes in mental                 wellbeing over 1 year in young adults. Preventive medicine reports, 11, 274–                                                         281. https://doi.org/10.1016/j.pmedr.2018.07.013 

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Falck, Davis, J. C., & Liu-Ambrose, T. (2017). What is the association between sedentary behaviour and                cognitive function? A systematic review. British Journal of Sports Medicine, 51(10), 800–811.                              https://doi.org/10.1136/bjsports-2015-095551

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Kandola, A. (2018, August 29). Sedentary lifestyle: Effects, solutions, and Statistics. Medical News Today.             https://www.medicalnewstoday.com/articles/322910 

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U.S. National Library of Medicine. (n.d.). Health risks of an inactive lifestyle. MedlinePlus. Retrieved April 26,       2023, from https://medlineplus.gov/healthrisksofaninactivelifestyle.html

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Yen, H. Y., & Li, C. (2021). Associations between cardiometabolic risks and physical activity in early                         adulthood:  A cross-sectional study. BMJ Open, 11(9), 1-9. https://doi.org/10.1136/bmjopen-2020-042668

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