Moving Away from a Sedentary Lifestyle 2

Moving Away from a Sedentary Lifestyle

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As a blogger, I do spend quite a bit of time in front of my computer and seated at my desk. Though not all of the time, because I’m still running after Squeaker or playing with her but often enough, I think. This is not a habit that I want to continue, but at the same time, I’m also starting to rethink my career choice. But that’s another post for another day. Today, I want to talk about moving away from a sedentary lifestyle and staying active during the day.

Moving Away from a Sedentary Lifestyle 3

How to Start Moving Away from a Sedentary Lifestyle

So, clearly no one is going to intentionally sit down all day long and not do anything. Even on those days, you still have to get up and go to the bathroom. But is that enough to be counted as physical activity? Not really.

But what exactly is a sedentary lifestyle?

Simply put, a sedentary lifestyle is a lifestyle where you get little to no physical activity that involves being on your feet.

This type of lifestyle is one of the worse kinds of lifestyles you can have, even if you don’t engage in other health-damaging activities such as smoking and excessive consumption of alcohol. This is because there are various health risks that come with a sedentary lifestyle.

Health Risks of a Sedentary Lifestyle

Included among the many health risks that you could face if you maintain your sedentary lifestyle are:

Sleep apnea, where obstruction to the airways causes you to stop breathing periodically when you are sleeping. The obstruction can be caused by many reasons, but obesity and a sedentary lifestyle contribute largely to it. The breathing pauses can be very detrimental in the long run.

Cardiovascular diseases, or in simple terms, diseases of the heart and blood vessels. Leading an overly sedentary lifestyle is usually coupled with eating too much and weight gain, which in turn increases your risk for heart disease.

Mental slowdowns as you get older. There is some evidence that a sedentary lifestyle can push along the process of memory deterioration as we age.

Pulmonary embolisms, which are more common among sedentary people, and there is an even higher risk if a sedentary woman is also on the pill.

As a blogger, I've fallen into the trap of a sedentary lifestyle- not good! Here are a few simple steps that I'm taking to move away from this.

What Can You Do to Minimize the Risk?

It’s simple: just start moving around more.

Nobody is asking you to start running marathons every day (though, if you could, that would be great!). Just take small steps to ensure that you get some exercise into your day. For example, you can take the stairs instead of the elevator, and park your car a little bit further so you can take a short walk before and after work.

If you work at home, consider using a standing desk:


Or consider replacing your existing desk chair with a ball chair


If you can add in about 30 minutes of proper exercise each day, that would be even better.

So, start taking those baby steps towards a healthier lifestyle today. Somewhere down the line, when you have a healthy heart at 70 and beyond, you’ll be happy you did.

Moving Away from a Sedentary Lifestyle 4

If you are confined to a desk chair all day, either because of blogging or an office job, here are some tips for stretching your back.

Seated Back Twist

To do this stretch, you need to sit on your chair and plant both feet flat on the ground. Then, while holding the back of your chair, twist your body to one side to stretch your spine. Be sure to keep your spine straight and don’t overdo it or you can injure your back. After twisting to one side, you can twist your body to the opposite side.

Chin Tuck

This stretch is effective to loosen the muscles in your neck, shoulder, and upper back. To do the chin tuck, simply lower your chin to your chest and stretch the back of your neck. You can also use your hands to push your head down with a slight pressure to further stretch your neck.

Lower Back Stretch

To do this stretch, you have to sit upright in your chair and make sure you have ample space in front of you. You then bring one knee towards your chest and hold it there for a few seconds with your hands. Make sure you feel the stretch in your lower back. You can then repeat the stretch with your other knee.

Seated Forward Bend

The seated forward bend allows you to stretch your whole back as well as your shoulders and neck. Just like when doing the lower back stretch, make sure that you have enough space in front of you. With both your feet flat on the floor, raise both hands above your head and bend down slowly towards your knees. When your chin reaches your knees, hold that position for a few seconds before you slowly rise back up.

Cat-Cow Back Stretch

This stretch is a very simple stretch which is great for the neck and upper back. To do it, sit upright with your hands on your knees, and inhale slowly while raising your head up and arching your back. Hold for a few seconds and exhale while dropping your chin down to your chest and rounding your spine. You can repeat this stretch a few times.

Do you take daily breaks or do you try to get some stretching in while you’re seated? What steps are you taking to start moving away from a sedentary lifestyle?

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Kori

Content Creator at Kori at Home
Kori is an autistic mom who also happens to have ADHD and Anxiety. She is currently located in Albany, NY where she is raising a neurodivergent family. Her older daughter is non-speaking autistic (and also has ADHD and Anxiety) and her youngest daughter is HSP/Gifted. As an empath, HSP, and highly intuitive individual, Kori brings her own life experiences as an autistic woman combined with her adventures in momming to bring you the day-to-day of her life at home. Kori provides life coaching services for neurodivergent women (and those who identify as women) as well as Oracle card reading, Tarot card readings, and energy healing.

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Robin (Masshole Mommy)
Robin (Masshole Mommy)
6 years ago

I workout every single day. Sometimes twice a day. I feel great afterwards and I can eat more when I burn that many calories.

kungphoo
6 years ago

I try and stay active and eat healthy.. I work out 3-5 times a week and try to maintain how i eat daily.

Nancy
6 years ago

I definitely don’t work out as much as I should. I need to work on that.

Terri Ramsey Beavers
6 years ago

I really needed these stretching exercises. I have back issues and it’s painful to sit for any length of time.

Ricci
6 years ago

I try to workout at least three days a week but that doesn’t always happen. Luckily I have a job that keeps me moving all day long, LOL!

Jeanine
6 years ago

I’m falling behind on all my work outs. It’s awful and makes me feel awful. I need to fix that asap!

touristmeetstraveler
6 years ago

Been going to the gym for over 2 months now, it feel so much better!

Ron Leyba
6 years ago

As a blogger/SEO who works countless hours in front of my computer, I think I have this kind of Sedentary Lifestyle already. Thanks for your post, I will make sure that I will change my daily routine or habit.

Amby Felix
6 years ago

On the days that I’m stuck at my desk, I get up every hour and warm up for 5 minutes. Now that I’ve taken on gardening and revamping my back yard I think I’m getting plenty of exercise and sunshine hehe! 🙂

Chubskulit Rose
6 years ago

I couldn’t live a sedentary lifestyle. I have to keep moving or else I will go nuts! Even when I am working on blogposts, I have o get up and doe a plank or two then come back again.

Krystal
6 years ago

I need to get active for sure. Now that the weather is warming up, it will be easier!

Kelly Hutchinson
6 years ago

I am completely sedentary and I need to get off my butt and get moving.

Digna D.
6 years ago

I don’t workout daily but should. I exercise every other day but my hubby does almost every day. He has lost so much weight, I am very proud of him.

Beth
6 years ago

Always important to keep moving, especially during winter! Glad you’re being more active.

Rosey
Rosey
6 years ago

I’ve heard the term ‘sleep apnea’ but I didn’t really know what it was. Happy to have more information on it now.

Cherri Megasko
6 years ago

This is a huge problem for me. I work between 10 and 14 hours a day on my computer … even on weekends. So getting exercise has to be a conscious effort for me.

Bradley Finnearty
6 years ago

Being sedentary is hard on your body. Your ideas are really good for people who have to spend a lot of time in office type environments.

HilLesha
6 years ago

I had been living a sedentary lifestyle since 2002 because of working at home, but I have been getting more and more active over the years. I’ll be the first to admit that a sedentary lifestyle isn’t good for for anyone, especially health wise.

Chrystal @ YUM eating
6 years ago

I started working from home full time many years ago. I have been working on and off from home for even longer as I worked a home job after a full time regular job. I sit down now way too much and finding that I really need to work my way out of it. It’s a bad place to be.

Cara (@StylishGeek)
6 years ago

I always rely on the cat cow stretch because I have a weak back and often experience pains. I love the other Yoga poses you recommended too!

Lynndee
6 years ago

So I do have a sedentary lifestyle. Didn’t know that until now. But I do take breaks as much as I can or whenever I feel like my eyes and butt are already hurting. And my break is doing household chores. 🙂

Roselynn
6 years ago

I spend about 8 hours a day on the computer at work to then come home in spend another 5 to 6. I learned quickly that my health was going down the tubes and my body was just not handling sitting for so long. I find the exercise ball chair idea to be really really good and helps with posture

Notorious Spinks
6 years ago

Thank you for these great tips. The weather is finally breaking into the 60s this week so I can take afternoon walks. This weather is the perfect time for this.

April Decheine
6 years ago

My husband and I moved down to Florida to live an active lifestyle. We are busy and enjoy being active.

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