Is Sitting the New Smoking?

It sounds like a ridiculous question, but consider this.

According to the Department of Health, nearly 70 percent of Australians are either sedentary (physically inactive) or not exercising enough. 

This includes 2 out of 3 children and more than half of all adults. 

Stunningly, only 2 percent of Australian teenagers (aged 13 to 17 years) are meeting the national physical activity guidelines.

Physical activity is important for good health at every age.

Why is sitting so dangerous? 

Sitting down for a short time isn’t dangerous, but prolonged sitting has been linked to a range of serious health problems. 

Diseases most closely linked to being physically inactive (sedentary) are diabetes, bowel cancer, uterine cancer, dementia, breast cancer, coronary heart disease and stroke. 

Why are we sitting so much?

In today’s modern world, many of us spend a significant portion of our day watching screens. Screens usually mean sitting. 

For example, work is often sitting down at a computer. Driving and commuting is also a seated activity. Relaxation, again, tends to be seated, such as watching movies, and television, playing video games, dining out.

This makes prolonged sitting a widespread public health concern.

Why we need physical activity?

We need to move our bodies for both our physical and mental health. Physical activity reduces the risk of several health issues including diabetes and heart disease.

Exercise gives us energy and helps improve or maintain our blood pressure, blood sugar, and cholesterol levels. 

Plus, it makes us feel good. We get a surge of endorphins, as well as dopamine, serotonin, and norepinephrine. These chemicals help regulate our mood, motivation, and focus.

How can we stay active?

Anything that gets our bodies moving, makes us breathe more quickly, and gets our heart pumping faster is great.

There are lots of things we can do to become more active.  

At Work:

• Set an alarm to remind yourself to stand up every 30 minutes.
• Have walking meetings whenever possible.
• Consider investing in a standing desk converter or using a stack of books to raise your laptop.
• Do some light exercises like stretches, calf raises, or arm circles during breaks.

During Commuting:

• If possible, walk or cycle to work or the train station.
• Get off the bus or train a stop early and walk the rest of the way.

At Home:

• Make chores more active by playing music and dancing while cleaning.  
• Gardening is a great way to get some physical activity and enjoy the outdoors.  
• Take a brisk walk during your lunch break.
• Choose active hobbies like walking, hiking, swimming, or dancing.
• Whenever possible, take the stairs instead of the elevator.
• Take a walk around the block with your family after dinner at night.

Any exercise you do can be light, moderate, or intensive — from putting on a load of washing, cycling, to jogging. 

Even a little bit makes a big difference. The effects will be immediate as well as long lasting.

For more information:

Australian Department of Health: Physical Activity and Exercise

Australia’s Physical Activity Guidelines: Physical Activity Guidelines for All Australians