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Today, most people get out of bed, head to their car for a long commute, and then to a 9-5 desk job. Then back to the car, then to the couch, and finally back to bed. We’re moving less than ever before. Our modern sedentary lifestyles are having a profound impact on our health, revealing links to a host of chronic conditions. Within just a few decades, physical activity has plummeted worldwide, replaced by technology and automation.
But amid these concerning trends is hope, with employers, schools, and health experts championing initiatives to counteract immobility. Let’s delve into the critical importance of combating immobility and explore practical strategies to reclaim our health.
‘Sitting Is the New Smoking’: The Risks of Immobility
Research indicates that our modern, sedentary lifestyles significantly increase the risk of chronic health problems, ranging from heart disease and diabetes to mental health issues like anxiety and depression. The toll extends to physical aspects, weakening muscles, contributing to weight gain, and posing threats to joint health. Studies link prolonged sitting to an increased risk of cancers, heart disease, and diabetes. Immobility affects mental health, too: the risk of depression is 25% higher in people who move less.
Dr. James Levine, M.D., author of Get Up: Why Your Chair Is Killing You and What You Can Do About It and the person credited with coining, “Sitting is the new smoking,” writes, “We have created for ourselves a modern way of living that clashes with the way we’re meant to be.”
In less than two generations, physical activity has dropped by 20% in the U.K. and 32% in the U.S. In China, the drop is 45% in less than one generation, according to the International Council of Sport Science and Physical Education. Vehicles, machines, and technology now do our moving for us, and what we do in our leisure time doesn’t come close to making up for what we’ve lost.
Even children are sitting around a lot more these days, which doesn’t bode well for their health as they get older or for the financial costs to our healthcare system. An estimated 27% of all Americans over the age of six are inactive, meaning they don’t engage in any regular physical activity, according to data from Nutritional Biochemistry Inc. Health.
The Fix Is Simple: Humans Need to Get Moving
Okay, so the research is clear: Our immobile lifestyles are making us unhealthy at best, and chronically sick at worst. But even still, Levine and other experts are optimistic, and we should be, too. The change we need to make is straightforward: build more movement into our days.
Luckily, employers and schools are stepping up to make this transition easier. Levine says that for sedentary workers, the arrival of dynamic offices with walking paths from department to department is a huge step forward. This change is happening in senior centers and classrooms, too. Schools are building in time for movement at the start of every class or lesson with shakeouts and dancing, with teachers reporting better focus and attention from students as a result.
Experts say for working adults, who, on average, spend more than half of their waking hours being sedentary, the best way to address it is to walk. That’s right, walking—using our built-in body’s mode of transportation—can help maintain joint health, cognitive function, and overall well-being. Even small amounts of exercise, such as 15 minutes of moderate activity per day, can provide significant health benefits. The "talk test" can help determine the intensity of exercise, with moderate intensity defined as being able to talk but not sing.
Finally, even if you can’t build in a big walk every day, working on a range of mobility and stretching can fight off the unhealthy risks of immobility through improved balance and alleviating joint and muscle pain.
David Nolan, a physical therapist at Harvard-affiliated Massachusetts General Hospital, recommends that working on stretching and range of mobility, lasting 30-60 seconds per muscle group at least twice a week, proves effective in minimizing soreness and enhancing flexibility.
Key areas critical for mobility include the lower extremities, including the calves, hamstrings, hip flexors, and quadriceps (aka your walking muscles!) For those at our desks most days, the shoulders, neck, and lower back are important to move, too. A quick Google will give you plenty of options, but this at-your-desk exercise walkthrough (with pictures!) is a great place to start.
Conclusion
The alarming rise of immobility in our daily lives is exacerbating the prevalence of chronic health issues, ranging from physical ailments to mental health disorders. However, there is reason for optimism. Initiatives championed by employers, schools, and health experts aim to integrate more movement into our routines. By embracing simple strategies like walking and regular stretching, we can reclaim our health and vitality, honoring our innate need for movement and safeguarding against the perils of prolonged sitting. It's time to recognize that humans are meant to move, and by prioritizing physical activity, we can pave the way for a healthier future.
Sources
International Council of Sport Science and Physical Education
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