Understanding the Impact of Sedentary Behaviour on Our Health
In today's fast-paced world, it's easy to overlook the subtle yet significant ways our daily routines affect our health. According to the World Health Organisation (WHO), physical activity encompasses any bodily movement that requires energy, whether during leisure activities, commuting, or work. Engaging in regular physical activity is a cornerstone of a healthy lifestyle, contributing to overall wellbeing and helping maintain a healthy body weight. While sedentary behaviour, characterised by low energy expenditure while sitting, reclining, or lying down, has become an increasingly common aspect of modern life. This includes activities like desk-bound work, driving, or watching TV.
While physical inactivity is widely recognised as one of the top risk factors for non-communicable diseases—alongside smoking, poor diet, and alcohol consumption—sedentary behavior stands out as an independent health risk. It's important to understand that even if you meet the recommended physical activity guidelines, prolonged periods of sitting or lying down can still pose serious health risks.
Over recent decades, advances in technology have led to an increase in sedentary behaviours. The evidence is clear: sedentary lifestyles, combined with insufficient physical activity, are linked to higher rates of chronic diseases and mortality across all age groups.
The health consequences of sedentary behavior are wide-ranging and include an increased risk of cardiovascular disease, type 2 diabetes, certain cancers, and even mental health challenges like depression. Despite these risks, awareness of the dangers associated with prolonged sitting remains low.
Globally, the challenge is immense. The WHO's Global Action Plan on Physical Activity (GAPPA) 2018-2030 aims to reduce the prevalence of physical inactivity by 15% by 2030. However, current estimates suggest that nearly a quarter of adults worldwide do not meet these physical activity recommendations.
In Ireland, the situation mirrors global trends. Recent data indicate that only 46% of adults meet the national physical activity guidelines, and the average adult spends over five hours sitting each day. These figures highlight the urgent need to address both physical inactivity and sedentary behavior.
To combat the rising tide of physical inactivity and sedentary behaviour, the WHO launched updated guidelines in 2020, emphasising the need for regular physical activity and reducing sedentary time. Here's a simple breakdown of their recommendations:
Adults should aim for 20-40 minutes of moderate-intensity exercise each day (e.g., brisk walking, light jogging, or leisurely swimming). This totals 150-300 minutes per week.
Alternatively, aim for 25-50 minutes of vigorous-intensity exercise 3 times a week (e.g., running, weightlifting, or playing sports like football, rugby or hurling). This totals 75-150 minutes per week.
Break up long periods of sitting by adding more movement to your routine, like walking, standing breaks, or light activities. We would encourage you to "TAKE15"— take 15-minute breaks throughout the day to stay active and reduce sitting time.
As we move forward, it’s essential to prioritise our health by making small, sustainable changes to reduce sedentary behaviour. Whether it's taking short breaks to stand and stretch, incorporating more walking into your day, or setting aside time for exercise, every little bit helps. By staying mindful of our daily habits and striving to move for at least 30 minutes each day, we can better protect our health and wellbeing in the long term.