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Sure, you aren’t getting any healthier, but can sitting around actually hurt you?

Yes, the title is very dramatic, but research shows that a lack of physical activity in an individual’s life makes one much more likely to develop life-threatening conditions such as cancer, heart disease and obesity. With obesity at epidemic proportions, schools are increasing their physical activity requirements for students, but what about the rest of us? Our culture is increasingly sedentary and many of us spend eight hours or more sitting at a desk and almost as many on the couch in front of the TV. Modern technology such as computers and televisions are great for making our work easier and our play more entertaining, but at what cost to our health?


Excuses, Excuses

I write and edit for a living, which means other than the brief time I spend shuttling my fiancé to and from law school, I’m indoors, sitting in one spot in front of my computer for much of my day. As a person not naturally motivated towards physical activity, it’s very hard for me to schedule in regular exercise, especially in the dead of a Saskatchewan winter when I want nothing less than to venture outside.

I’m sure many other people are in similar situations. We can all come up with excuses not to exercise (I’m quite skilled at it myself), but when faced with the fact that a sedentary lifestyle is responsible for almost as many deaths as smoking in North America, our excuses start to wear thin.


The Stats

Studies show that less than one third of young people are active enough to achieve any health benefits. In fact, a sedentary lifestyle is one of the 10 leading causes of death and disability in the world, resulting in cancer, cardiovascular disease, diabetes, obesity, osteoporosis, high blood pressure and more.

For the 2005 Canadian Community Health Survey (CCHS), study respondents were grouped into three categories depending on their calculated average daily energy expenditure: active, moderately active and inactive. The results showed that 52 per cent of Canadians aged 12 or older were either active or moderately active, meaning nearly half of the population does not get enough exercise to provide positive health benefits. Meanwhile, in the past 15 years, Canadian obesity rates have increased by 50 per cent.

Experts recommend at least 30 minutes of moderate intensity physical activity to maintain good health, and some suggest at least 60 minutes per day to prevent weight gain.

According to the Public Health Agency of Canada, regular physical activity can decrease your chances of developing coronary heart disease, colon cancer and diabetes by up to 50 per cent. It can also improve your likelihood of avoiding conditions such as osteoporosis, arthritis and obesity. Getting active also means fewer hospitalizations, doctor visits and medications.


Why It Works

The human body is often compared to a machine and we refer to our body parts as wearing out, but the analogy is not entirely accurate. As opposed to our cars, which are indeed worn down by regular use, our bodies are designed to move. Regular physical activity helps our bodies in a variety of ways. First of all, exercising our muscles massages our tissues and organs and increases oxygen circulation, which revitalizes all our systems.

Physical activity is also essential for moving lymph fluid in your body. Your heart pumps blood through your body even when you’re sitting still, but it is only by moving your body that lymph fluid can travel where it needs to go.

Other benefits include releasing toxins through sweat, and, if your workout is done outdoors, exposing yourself to fresh air and much-needed vitamin D provided by the sun.


Making It Happen

If you are a hopeless couch potato like me, the best idea is to start out slow. There’s no need to run out and buy a gym membership or hire a personal trainer just yet. Go for a walk every day around your neighbourhood or try a little yoga during your lunch break. A jump rope can be very useful for getting the cardio workout you need.

Try incorporating physical activity into your daily chores or make it part of the time you spend with friends and family. Visit the Active Living at Work website for some ideas on how to start a wellness program at your workplace.

The following examples will fulfill your moderate intensity activity requirements for the day:

- Washing windows or floors (40 to 60 minutes)
- Gardening (30 to 40 minutes)
- Dancing (30 minutes)
- Pushing a stroller (30 minutes)
- Raking leaves (30 minutes)
- Shovelling snow (15 minutes)


Help Is Out There

The Canadian government is serious about getting you fit! Through initiatives, such as the Healthy Living Unit and Canada’s Physical Activity Guide to Healthy Active Living, it is trying to provide you with the right resources to lose weight, get healthy and stay that way.