We all know that being sedentary has a list of unhealthy repercussions, but did you know you could be an exercise enthusiast and still be at risk for Sedentary Death Syndrome? While it sounds like eyerolling clickbait, it makes perfect sense–and it’s easily remedied with just a few mindful tweaks. (Full disclosure, I needed the pinch myself!)
What is Sedentary Death Syndrome (SeDS)?
In a nutshell, Sedentary Death Syndrome, SeDS, relates to the list of chronic medical conditions we garner when we spend too much time sitting down.
The usual chronic culprits are:
- Heart disease
- Diabetes
- Cancer
- Cognitive decline
But only obese and overweight people suffer from SeDS, right? Nope! You can be trim, lean, or even underweight and still be at significant risk for SeDS.
Why? Inactivity disrupts our body’s fundamental internal functioning system, also known as homeostasis.
Like this stagnant pond, our brain and body become off-kilter when we sit for too long day after day.
Our Body’s “Sleep Mode” – You know the term, “Use it or Lose it?” Even though our brain is actively working, when we sit too long (over an hour or so), our body quietly slips into conservation mode.
- Our Metabolism Hits the Brakes and Fat-Burning Slows: The enzymes responsible for breaking down fats for energy become less active. Our body gets less efficient at using fat.
- Sugar Spikes Get Worse: Our cells become less sensitive to insulin, meaning blood sugar can stay higher for longer after a meal, even if we just ate something healthy.
- Our Blood Flow Gets Sluggish: Circulation slows, which can make your blood a bit thicker or “stickier,” potentially increasing inflammation.
- Less Oxygen Delivery: Our muscles and brain get less fresh, oxygenated blood than they need to perform optimally.
- Our Muscles Power Down: Large muscles in our legs and core, which are big calorie and sugar burners, are basically turned off. Over time, these muscles can start to lose strength and mass from disuse.
- Our bones lose density: Bones need the gentle stress of movement to stay strong. When you sit, they’re not getting that signal, and can start to lose density over time.
- Reduced Blood Flow to Brain: Less oxygenated blood means your brain isn’t getting all the fuel it needs, which can contribute to brain fog or reduced focus.
- Posture Gets wonky:
Stiffening Joints: Hips, back, and neck can get stiff and sore from being in fixed positions.
Of course, an hour of sitting isn’t immediately catastrophic; damage occurs when you are consistently sitting for more than 30-60 minutes without interruption, day in and day out.
Suggestions to Break Things Up:
The good news is that even short bursts of movement can make a big difference. The goal is to disrupt the continuous sedentary pattern.
Research is decisive. Mindful, timed movement is the #1 pill to help keep chronic illnesses at bay.
The 30/60 Minute Rule: Set a timer or a reminder for every 30-60 minutes. When it goes off, you must get up and move. Even a 1-2 minute movement break is beneficial.
Stand and Stretch: Do a few simple stretches for your neck, shoulders, and back.
Bathroom Break: Get up for a drink of water or a quick bathroom break, even if you don’t really need to.
Walk & Talk: If you’re on a call that doesn’t require typing, stand up and pace, or go on a neighborhood walk. Suggest or initiate walking meetings with neighbors or colleagues.
Chair/sofa Exercises: Do stretches, squats, lunges, crunches, push-ups or marching in place.
Do quick chores – empty the dishwasher, fold laundry
A quick 3-minute (or less) arm routine can do wonders for the brain and body. I just uploaded our newest arm routine to Mojo Online’s “Arms & Upper Body” library on Mojo Online. Let’s GO!
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