Sedentary behavior refers to activities that involve little to no physical movement and typically involve sitting or reclining for extended periods. It is characterized by a low level of energy expenditure. Sedentary behaviors include activities such as sitting at a desk or in front of a computer, watching TV, using electronic devices, driving, and similar activities that involve minimal physical activity.
Sedentary behavior has negative effects on both the physical and mental well-being of humans to such an extent that it is included as one of the indicators of human well-being in the Equitable and Sustainable Well-Being Index (BES). The BES serves as the Italian benchmark for evaluating the annual quality of life (Facchinetti and Siletti, 2022).
Sedentary behavior adversely affects physical well-being by increasing the risk of chronic diseases such as type 2 diabetes, cardiovascular disease, and certain cancers. It also heightens the likelihood of developing cardiovascular problems, including high blood pressure, high cholesterol levels, and metabolic syndrome. Furthermore, sedentary behavior raises the risk of experiencing poor musculoskeletal health, resulting in conditions like back pain, neck pain, and poor posture.
Sedentary behavior affects mental well-being by leading to:
- Increased risk of depression, anxiety, and stress.
- Decrease in cognitive function and memory.
- Increased risk of cognitive decline and dementia.
According to Owen et al. (2010), sedentary behavior has a unique effect on metabolic health, independent of the impact of physical activity. Even if individuals maintain a regular exercise routine, prolonged periods of sitting can still compromise their metabolic well-being. Therefore, it is crucial for adults to be mindful of both meeting the recommended levels of physical activity and minimizing sedentary behavior in order to safeguard their overall metabolic health.
To promote overall health and well-being, it is recommended to break up sedentary time and incorporate regular physical activity into daily routines. This can involve taking short breaks to stand up, stretch, or move around, incorporating regular exercise or physical activity sessions, and finding ways to reduce sedentary behaviors in everyday life.
Technological advancements have the potential to play a significant role in reducing sedentary behavior and promoting a more active lifestyle. Innovations such as wearable fitness trackers, smartphone applications, and smart home devices provide opportunities for individuals to monitor and track their physical activity levels throughout the day. These technologies can send reminders to encourage regular movement, provide personalized exercise recommendations, and even gamify physical activity to make it more engaging and enjoyable. Ellingson et al. (2016) shows that wearable technology can help reduce sedentary time by providing feedback to promote healthy behaviors, such as reminders to stand up and move around after prolonged periods of sitting.
To effectively reduce sedentary behavior, interventions may also be needed at both the policy and communal levels (Owen et al., 2010). At the policy level, governments and organizations should prioritize creating environments that promote physical activity and discourage excessive sitting. This can involve implementing regulations to reduce prolonged job-related sitting, integrating active transportation infrastructure (such as bike lanes and pedestrian-friendly routes), and ensuring access to safe and well-maintained public spaces for recreational activities. At the communal level, fostering a culture of active living is essential. Communities can organize local programs, events, and initiatives that promote physical activity and create social support networks. Schools, workplaces, and community centers can collaborate to offer fitness classes, walking groups, sports leagues, and other opportunities for active engagement. By combining policy measures and community-based efforts, we can create an environment that encourages and supports individuals in reducing sedentary behavior and leading healthier, more active lives.
References:
Ellingson, L., & Meyer, J., Cook, D. (2016). Wearable Technology Reduces Prolonged Bouts of Sedentary Behavior. Translational Journal of the American College of Sports Medicine, 1, 10-17. 10.1249/TJX.0000000000000001.
Facchinetti, S., Siletti, E. (2022). Well-being Indicators: a Review and Comparison in the Context of Italy. Soc Indic Res 159, 523–547. https://doi.org/10.1007/s11205-021-02761-0
Owen N, Healy GN, Matthews CE, Dunstan DW. (2010). Too much sitting: the population health science of sedentary behavior. Exerc Sport Sci Rev., 38(3):105-13. doi: 10.1097/JES.0b013e3181e373a2. PMID: 20577058; PMCID: PMC3404815.
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