6 Tips to Overcome Sedentary Living to Get Going

Mar 30, 2023


Physical Fitness

6 Tips to Overcome Sedentary Living to Get Going

According to the CDC, adults should engage in at least 75-150 minutes (1.25-2.5 hours) of physical activity each week to maintain a good and healthy lifestyle. However, this activity appears to be an unattainable goal for the majority of the US population, as more than one-third of Americans do not exercise the recommended amount; rather, most Americans are spending an inordinate amount of time sitting down.

Sitting for an excessive number of hours is a serious problem in the United States, as most people are living a sedentary lifestyle. A sedentary lifestyle can be linked to various health issues and increases the risk of developing chronic health conditions such as heart disease, obesity, and type 2 diabetes. Additionally, it can lead to decreased performance and be equally dangerous for your mental health.

Read further to find out if you are living a sedentary lifestyle and how you can overcome it.

How Do You Know If You Have a Sedentary Lifestyle?

If you find that most of your day is spent sitting down or in a reclined position, then it is likely that you are living a sedentary lifestyle. If you are unsure about the amount of time you spend in these positions, it is important to start tracking your daily habits. A good lifestyle habit to consider involves keeping a journal or using a fitness tracker to track your movements throughout the day.

It is equally essential to consider your mental health and well-being when assessing if you are leading a sedentary lifestyle. You may need to engage in more physical activity if you notice unexpected changes in your weight and metabolism, feel unproductive and unmotivated, or lack energy.

6 Tips to Overcome Sedentary Living

If you are living a sedentary lifestyle, it is crucial to make intentional changes to improve your overall health and well-being. Here are six tips that will help you get started:

#1: Set Goals

The first step to overcoming a sedentary lifestyle is to set attainable and ideal goals. Consider what you want to achieve and set a timeline for when you want to achieve it, helping you stay motivated and on track.

#2: Create a Plan

Once you have set your goals, the next step is to create an action plan. Break down each goal into smaller, achievable tasks and find the resources or support you need to make it happen.

#3: Start Slow

Remember that you don’t have to change your lifestyle overnight. It is better to start small and build up gradually. Start by introducing a few minutes of physical activity into your daily routine and then increase it over time.

#4: Schedule an Activity

Scheduling physical activity into your daily routine will help to ensure that you have committed and dedicated time for exercise. Consider your daily commitments and find a time that works for you. Beneficials practice includes becoming an early riser, having lunch on time and dinner before sunset.

#5: Stay Accountable

Abandoning your goals is easy if you don’t have an accountability partner. So, find someone who can motivate and encourage you throughout your health journey. Friends, family members, or fitness coaches can be a part of your lifestyle transformation.

#6: Monitor Progress

Finally, monitoring your progress is a positive way to ensure that you are motivated and on the right track. Consider tracking your physical activity and progress in a fitness tracker or journal along with setting regular check-ins with your accountability partner.

The Benefits of Overcoming Sedentary Living

Overcoming sedentary living has numerous benefits for physical and mental health, including:

  • Improved cardiovascular health: Regular physical activity helps to lower blood pressure and reduce the risk of heart disease, stroke, and other related illnesses.
  • Better weight management: Regular exercise can help maintain a healthy weight and reduce the risk of obesity.
  • Enhanced muscular and skeletal health: Consistent physical activity helps to strengthen bones, build and maintain muscle mass and reduce the risk of osteoporosis and other musculoskeletal conditions.
  • Improved mental health: Exercise always creates a positive effect on mental well-being, helping in reducing the symptoms of depression, anxiety, and stress.
  • Increased energy levels and improved sleep: Frequent physical activity can increase energy levels and improve sleep quality.
  • Improved cognitive function: Exercise has been shown to impact brain function positively and can help delay the onset of age-related cognitive decline.

Remember, it is attainable to make changes to overcome sedentary living and improve your overall health. So start by setting goals, creating plans, and monitoring your progress to ensure that you stay on track.

At FCCMG, we understand the importance of leading an active lifestyle, so we are here to help. Our experts can help you create a personalized fitness plan that allows you to overcome the negative effects of sedentary living. Visit any of our urgent care clinics at Irvine Woodbridge Walk-in Urgent CareFountain Valley Urgent Care, or Costa Mesa Urgent Care, to get started on your journey to a healthier lifestyle.


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