Reducing sedentary time has health benefits
To keep fit, maintain weight and keep good health it is important to include physical activity into our day. We often hear that 30 minutes activity per day is desirable, but new research has also shown the importance of reducing the time spent in sedentary behaviour, particularly time spent watching TV.
What is sedentary behaviour?
Sedentary behaviour is prolonged periods of inactivity during which your body has little movement. This occurs during activities such as sitting at a computer, reading a book, driving a car and in particular while watching TV.
Why is TV watching worse than other sedentary behaviour?
Watching TV results in a lower metabolic rate than other sedentary behaviours, as your body tends to relax and remain motionless far more than when driving, for example. Additionally TV tends to replace other forms of activity and the more we watch the less physical activity we perform. Another concern is the amount and types of foods that are consumed. While glued to the box we often go for the quick, tasty snack foods and are generally unaware of just how much we have actually eaten.
What are the health benefits of reducing sedentary time?
Studies have shown that long periods of sedentary behaviour increase the risk of obesity and type-2 diabetes. For every additional two hours per day of TV time there is a 23% increase in the risk of obesity and 14% increased risk of type-2 diabetes. Standing or light walking negated these risks, while for each hour per day of brisk walking there was a 24% reduction in obesity and 34% reduction in type-2 diabetes risk.
How do I reduce my sedentary behaviour?
- It can be as simple as getting up from your computer desk or couch and going for a brisk walk. Try walking to a colleagues’ desk instead of emailing or going out to the letterbox during the ad break. Additionally try doing some light housework, walk around the building or play a game of hide and seek with the kids.
- The more breaks in sedentary times the greater the benefits so try and have a short break a couple of times every hour. If watching TV get into the habit of getting up every ad break.
- Over a week take note of how much time is spent watching TV or on the computer. Then try and reduce it by replacing it with a less-sedentary activity.