How to Avoid the Pitfalls of a Sedentary Lifestyle

How to Avoid the Pitfalls of a Sedentary Lifestyle

By Serge Robichaud

Please note – none of these tips should be a replacement for proper medical advice.

Speak to a general practitioner or licensed dietitian for your specific needs.

Living in the information age can make you sick.

Despite all the data and health information available at our fingertips, it’s our fingers that are doing the most moving for a lot of people, tapping away at keyboards, cell phones and tablets like a cyborg.

Struggling to keep up with the demanding routine of a busy professional life is not easy. To combine with a healthy lifestyle is another challenge on top of that. But the evidence is clear: sitting at a desk all day and not offsetting that sedentary lifestyle with an active side can be deadly. I see it all too often among friends and family, and yes clients.

A Call to Arms - And Legs You don’t need to wait for a wake up call - which often comes in the form of a health scare - to get started on a healthier path, though that’s the story as often as not it seems. It’s the same with changing any behaviour, including spending, saving and investing habits.

Just know the facts: a sedentary lifestyle results in increased risks of obesity, contracting cardiovascular diseases or otherwise suffering from myriad related health concerns. Heart disease is the biggest cause of death in the world today, and that’s a reflection of how much time we spend sitting hunched over keyboards, phones and video game systems. Add to that time in front of the television and it’s very clear why so many are potentially cutting years off their life by not being active. According to the World Health Organization, two million people per year die due to a sedentary way of life.

One Step at a Time You don’t need to become a triathlete overnight to improve your longevity and health span (the amount of years you are living without serious health problems and the chronic diseases of aging). It can begin with one small change.

So instead of going to the break room and hunting for a snack, office workers can opt to head outside and take a quick walk around the block. Combine that with a stretching routine you can perform right at your desk and now you're in business. Consider standing when taking your phone calls and you may be on your way to upgrading your workstation with a standing desk. Baby steps can lead to giant changes.

You can set yourself up for success in a lot of ways. For example, bringing your own lunch to work and eating it slowly at your desk while working can free up a half hour to walk during your break. Packing workout clothes and water bottle in your gym bag increases the chances that you’ll make it to the gym after work. Don’t count on putting that together in the morning.

Many days it just won’t happen.

Make High Tech Your Friend Technology doesn’t always land on the negative side of the health ledger.

There are many devices that can help keep you moving that don’t cost an arm or a leg. A simple step watch can be highly motivating and may just be all you need to stay on track. Of course, there are more sophisticated models for the health nut that give you loads of data on heart rates, VO2 max, caloric burn, sleep and more.

Investing in workout gear can go so far as one of the fancy exercise bikes that offer loads of functions and features, and wall screens and video exercise studio devices that can set you back thousands of dollars. But you can, of course, simply choose to invest in a nice pair of running shoes or hiking boots and not break the bank.

Savoring the Outdoors For me, getting outside and being in nature can’t be beat. I’m an avid hiker and fisherman. My affinity for nature is more than a hobby. It’s the focal point of my wellness routine. Nature, you can say, is my gym.

But if you’re an “indoor cat” that’s fine too.

There are loads of ways to incorporate movement into your lifestyle. Body weight exercises can be done in any room of the house.

Add a couple of dumbbells and some resistance bands and you’ve got everything you need to successful counteract a sedentary working life.

Just remember, the best time to plant a tree was 40 years ago. The second best time is today.

Take that first baby step or two and keep moving.