“GET up and move” isn’t just a gimmick being pushed by fitness fanatics, it’s actually crucial that you do it, to preserve your health. If you have been living a sedentary lifestyle, characterised by a significant amount of time spent sitting or lying down with little to no physical activity or exercise, you may want to change this behaviour advises workout developer Mesha-Gaye Wright.

“In a sedentary lifestyle individuals engage in activities that require minimal energy expenditure such as sitting at a desk for work, watching television, or using electronic devices for extended periods without breaks for movement,” Wright said. “This lack of physical activity can lead to various health problems and increased risk of chronic diseases.”

Wright said a sedentary lifestyle is considered harmful for several reasons, including increased health risks, where lack of physical activity is associated with various health risks including obesity, heart disease, type 2 diabetes, certain cancers, and osteoporosis.

“Remaining sedentary for prolonged periods can lead to muscle weakness and loss of muscle mass, which can affect mobility and overall physical function,” she added. “And sitting for extended periods can contribute to poor circulation, high blood pressure, and an increased risk of heart disease and stroke.”

She said being sedentary also often leads to weight gain, as calories consumed are not being burned off through physical activity. This can contribute to obesity and related health issues.

“Sedentary behaviour is also linked to an increased risk of depression, anxiety, and stress,” Wright said. “Physical activity is known to have positive effects on mood and mental well-being.”

Wright said there are also several overlooked health issues linked to a sedentary lifestyle, to include poor posture and musculoskeletal problems, digestive problems, and a weakened immune system.

“Sitting for extended periods can lead to back pain, neck strain, and other posture-related issues. Lack of physical activity increases the risk of heart disease, high blood pressure and stroke. Sedentary behaviour is associated with weight gain and obesity, which in turn increases the risk of diabetes and other metabolic disorders, and sitting for long periods can slow down digestion and contribute to issues such as constipation and bloating,” she said.

With sedentary behaviour having been linked to the above-mentioned increased risk of depression, anxiety, and overall decreased psychological well-being, it may also compromise the immune system, making individuals more susceptible to infections and illnesses.

Personal trainer Demario Johns said while it may not be easy, it’s possible to transition from a sedentary lifestyle to a more active one.

He suggests:

1) Set realistic goals: Start with small, achievable goals and gradually increase them over time. This could include taking short walks during breaks, standing up and stretching every hour, or aiming for a certain number of steps per day.

2) Incorporate movement into daily activities: Look for opportunities to add more activity into your daily routine. This could involve taking the stairs instead of the elevator, parking farther away from your destination to walk more, or doing household chores that require physical effort.

3) Find activities you enjoy: Choose physical activities that you genuinely enjoy, whether it’s walking, dancing, swimming, cycling, or playing a sport. When you enjoy what you’re doing you’re more likely to stick with it.

4) Schedule regular exercise sessions: Set aside specific times in your day or week dedicated to exercise. Treat these sessions as appointments that you can’t miss.

5) Mix it up: Incorporate a variety of activities into your routine to keep things interesting and prevent boredom. This could include cardio, strength training, flexibility exercises, and recreational activities.

6) Get social support: Exercise with friends, family members, or join group fitness classes to stay motivated and accountable.

7) Track your progress: Keep track of your activity levels and progress towards your goals. This can be done through a fitness tracker, journal, or smartphone app.

8) Take breaks from sitting: Make it a habit to stand up and move around regularly throughout the day. Set reminders or use apps to prompt you to take breaks from prolonged sitting.

9) Focus on consistency: Consistency is key when adopting a more active lifestyle. Even on days when you don’t feel motivated, aim to do some form of physical activity, even if it’s just for a few minutes.

10) Listen to your body: Pay attention to how your body feels and adjust your activity level accordingly. It’s important to challenge yourself, but also rest and recover when needed.