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Why the gym shouldn't be your only form of movement in a day

Small, frequent bursts of movement throughout your day are extremely important to your overall health.

Gabe Thompson

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Most people are aware of the benefits that come from regular exercise (improved cardiovascular health, stronger muscles, better overall well-being, etc.) However, few people recognize the term or the risks that are associated with what’s known as an “active couch potato.” No, it’s not a medical term, but it’s a great descriptor for a type of lifestyle that we want to avoid.

An active couch potato is someone who meets the recommended amount of weekly exercise but spends the majority of their remaining time being sedentary. Sedentary behavior refers to any activity that’s done while sitting or lying down, such as working at a desk, watching TV, playing video games, or scrolling on social media. 

Did you know that the average American adult spends about 9.5 hours per day being sedentary? At first, that number might seem exaggerated, but if we break it down, it starts to become easier to understand how someone could hit that number. If someone sleeps for eight hours and exercises for one hour each day, that still leaves 15 waking hours in their day. For anyone with a job that involves prolonged sitting, like office work or driving, those hours add up quickly. Let’s say they sit for around eight hours at their desk, spend around 30-60 minutes commuting to and from work, and then when they get home, they want to relax so they watch TV or are on their phone for another 30-60+ minutes. Even if they get a solid workout in, they still spend a lot of time sitting.

Extended sedentary time has been linked to several health issues, including obesity, heart disease, diabetes and high blood pressure. In other words, even if you’re hitting the gym regularly, excessive sitting throughout the day can still negatively impact your long-term health.

The good news is that even short bursts of movement can make a significant difference for your health. Research suggests that standing or walking for just a few minutes every hour can improve blood circulation, energy levels, and focus. Incorporating small bouts of movement throughout your day can add up to major benefits over time. Here are a few simple ways to stay active during the day:

  • Set reminders to stand up and take short walk breaks at work

  • Use a standing desk or alternate between sitting and standing

  • Go for a walk during your lunch break

  • Park farther away from building entrances

  • Take the stairs instead of the elevator

  • Walk on a treadmill or stretch while watching TV

  • Get up and move around during commercial breaks

  • Pace or walk while talking on the phone

Movement doesn’t have to be confined to the gym. Health is built through the small, consistent choices you make every day. Challenge yourself to move a little more this week and see if you notice how much better you may feel both physically and mentally.

Want to learn more about healthy habits, nutrition, and strength training? Our team is here to help! You can schedule a Fitness Consultation with us - totally free of charge - at this link.