With about 60% of Americans at risk, Sedentary Death Syndrome or SeDS has now become the second largest threat to public health.

Over the years, we have seen a continued rise in chronic diseases such as obesity, type 2 diabetes, and heart disease. Sedentary Death Syndrome refers to a growing list of health disorders that are exacerbated by modern lifestyles. Sitting is now the new smoking. There’s enough data to prove of the many repercussions brought about by prolonged periods of sitting and minimal physical activity.  This inactivity can lead to serious health problems that may include premature disability and even death.

Research has shown that if this syndrome continues at the present rate, approximately 2.5M people will die prematurely in the next 10 years, “a number greater than all alcohol, guns, motor vehicles, illicit drug use and sexual behavior related deaths combined”.

Even children and younger adults are living more sedentary lives as ever. As for our seniors, more than one third of the population of 50 and older are sedentary. It has been proven that older adults who are physically active on a regular basis have better balance, cardiovascular health, and joint mobility thus helping them retain their independent lifestyle longer.

So, what are some of the effective strategies we can use to incorporate more physical activity into our daily routine?

Regular Exercise: Plan for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous exercise each week incorporating some muscle strengthening exercises.

Break Up Sitting Time: Take regular short breaks to minimize the risks associated with prolonged sitting time. Set an alarm so you can be reminded to stand up and move around every 30 minutes. If you work at a desk, consider using a standing desk or take regular standing breaks.  

Active Commuting: Try walking or riding a bike instead of driving whenever possible. If you already use public transportation, try to stand or walk while waiting.

Engage in Physical Activities: Make physical activity a fun part of your daily routine. Engage in activities you enjoy such as dancing, gardening, hiking, or playing your favorite sports.

Sedentary Death Syndrome (SeDS) poses great health risks to millions of Americans, both the young and the old. While SeDS itself is not a direct cause of death, the conditions it contributes to, such as heart disease, diabetes, and certain cancers to name a few, are among the leading causes of mortality.

We can significantly reduce the risk of these serious health issues by incorporating regular physical activity, breaking up long periods of sitting, and making active lifestyle choices into our daily routine. Embracing a more active lifestyle not only enhances our physical health but also improves our overall well-being and quality of life.

Images courtesy of Unsplash.com contributors:

• Brett Jordan
• Inside Weather
• Nathan Dumlao
• Annie Spratt
• R.H. Lee
• EV
• Tomek Baginski
• The Standing Desk