How Sedentary is Your Life? Simple Tips to Increase Daily Activity

By Dr. Shawna Darou, ND – Mood / Cognitive Wellness / Functional Medicine

Many of my patients struggle with finding the time, energy, and motivation to exercise—or even go for a daily walk. Between working from home, gym closures, winter weather, and lockdown restrictions, daily movement has drastically decreased for many of us.

Even if you’re tracking your steps, you might notice you’re missing 5,000 – 6,000 steps per day that you previously gained commuting and moving around. This seemingly small difference has a big impact on metabolism, energy levels, and long-term disease risk.

The Risks of Sitting Too Much

You probably already know that prolonged sitting isn’t healthy—but the science is compelling. Here’s what research shows:

1. Sitting Increases Risk of Type 2 Diabetes and Obesity

A small study cited byThe New York Times by Olivia Judson had men who usually walked 10,000 steps per day cut their activity to 1,350 steps for just two weeks. By the end:

• Sugar and fat metabolism worsened

• Body fat distribution shifted, with more weight around the midsection

Extended sitting reduces glucose regulation, increasing risk for type 2 diabetes and metabolic syndrome. Standing burns more calories than sitting, so inactivity can also drive obesity over time.

If you’ve noticed more weight gain around the middle or changes in blood sugar, you may also want to read Did You Suddenly Gain 15–20 Pounds in the Last 4 Years?

2. Prolonged Sitting and Cancer Risk

Research suggests inactivity contributes to 173,000 cancer cases per year, including 49,000 breast cancer and 43,000 colon cancer cases (Christine Friedenreich, 2011).

Breaking up long periods of sitting with short bursts of movement can lower:

• Waist circumference

• Insulin resistance

• Inflammation

All of which are key cancer risk factors.

3. Sedentary Lifestyle and Cognitive Health

A study in PLOS ONE found that prolonged sitting in adults aged 45–75 was associated with reduced medial temporal lobe thickness, a precursor to cognitive decline and dementia.

Even high-intensity exercise cannot fully offset the harmful effects of extended sitting. Movement throughout the day is critical for brain health.

4. Sitting Increases Anxiety and Depression

Extended sitting is linked to higher psychological distress and depressive symptoms:

• Australian study: 6+ hours of sitting at work caused moderate stress, independent of leisure activity

• Study of 9,000 women (50–55): Sitting >7 hours/day increased depressive symptoms versus <4 hours/day

Simple Strategies to Move More Every Day

Even short periods of movement throughout the day can significantly reduce health risks.

21 Days to Build Steady Energy You Can Rely On - For women who are active, informed, and ready for energy that keeps pace with their lives.

Practical Tips:

1. Find an Outdoor Hobby

   • Hiking, walking, cycling, running, or photography can get you outside regularly.

2. Consider a Standing Desk

   • Aim for a 50/50 sitting-to-standing ratio.

   • While standing, try squats, leg lifts, or using a foot massage mat.

3. Set Movement Reminders

   • Stand or stretch every 30–60 minutes.

   • Walk, shake out your legs, roll your shoulders, or get a glass of water.

4. Take Mid-Day Breaks

   • Short outdoor breaks improve energy and mood, especially in winter.

5. Move During Calls

   • Stand or pace during phone calls.

   • Swap some video meetings for walking calls.

6. Track Your Steps

   • Aim for at least 7,000 steps/day. Short walks during breaks can help you reach this goal.

7. Desk Treadmill or Slow Walking

   • Use a treadmill under your desk at 2 mph.

   • Collapsible models fit easily under most workspaces.

Key point: Frequency matters more than intensity. Regularly interrupt sitting throughout the day, not just during workouts.

What’s Next? Make Movement a Daily Habit

Start small:

1. Identify opportunities to stand or move during your day

2. Break up sitting every 30–60 minutes

3. Track steps and gradually build toward 7,000+ daily

4. Incorporate outdoor activity whenever possible

Even modest changes—like walking during calls, stretching at your desk, or a 10-minute outdoor break—can improve metabolism, mood, and long-term health.

Ready to create a personalized plan to increase daily activity and reduce sedentary risks?Book an appointment with Dr. Shawna Darou to optimize your health, energy, and movement habits.

Take the Metabolic Health Quiz: https://go.drshawnadarou.com/metabolicedgequiz

Contact us:
Phone: 437-562-7220
Email: [email protected]
Website: www.drshawnadarou.com

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FAQ: Sedentary Lifestyle and Daily Movement

Q1: Can a short workout “undo” a day of sitting?
No—short workouts are helpful for cardiovascular fitness, butprolonged sitting still increases risks. Frequent movement is essential.

Q2: How many steps should I aim for each day?
At least7,000 steps/dayfor general health. More is better, but breaking up long sitting periods is even more critical.

Q3: Can movement reduce mental health risks?
Yes. Breaking up sedentary time lowersanxiety, depression, and stress, while boosting energy and mood.

Q4: How can I make standing and walking a habit while working from home?

• Schedule reminders

• Set up a standing desk

• Move during calls or short breaks

References

1. Judson O.Walking and metabolism study. New York Times. 2020.Link

2. Friedenreich C.Sedentary lifestyle and cancer risk. Alberta Health Services – Cancer Care. 2011.

3. PLOS ONE.Sedentary lifestyle associated with reduced medial temporal lobe thickness in adults 45–75.2019.Link

4. Australian Study.Sitting 6+ hours at work and psychological distress.2015.

5. Women’s Health Study.Sitting >7 hours/day increases depressive symptoms in women aged 50–55.2016.

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