What is an inactive lifestyle?

Being a couch potato. Not exercising. A sedentary or inactive lifestyle. You have probably heard of all of these phrases, and they mean the same thing: a lifestyle with a lot of sitting and lying down, with very little to no exercise.

In the United States and around the world, people are spending more and more time doing sedentary activities. During our leisure time, we are often sitting: while using a computer or other device, watching TV, or playing video games. Many of our jobs have become more sedentary, with long days sitting at a desk. And the way most of us get around involves sitting - in cars, on buses, and on trains.

How does an inactive lifestyle affect your body?

When you have an inactive lifestyle,:

• You burn fewer calories. This makes you more likely to gain weight.
• You may lose muscle strength and endurance, because you are not using your muscles as much
• Your bones may get weaker and lose some mineral content
• Your metabolism may be affected, and your body may have more trouble breaking down fats and sugars
• Your immune system may not work as well
• You may have poorer blood circulation
• Your body may have more inflammation
• You may develop a hormonal imbalance

What are the health risks of an inactive lifestyle?

Having an inactive lifestyle can be one of the causes of many chronic diseases. By not getting regular exercise, you raise your risk of:

• Obesity
• Heart diseases, including coronary artery disease and heart attack
• High blood pressure
• High cholesterol
• Stroke
• Metabolic syndrome
• Type 2 diabetes
• Certain cancers, including colon, breast, and uterine cancers
• Osteoporosis and falls
• Increased feelings of depression and anxiety

Having a sedentary lifestyle can also raise your risk of premature death. And the more sedentary you are, the higher your health risks are.

How can I get started with exercise?

If you have been inactive, you may need to start slowly. You can keep adding more exercise gradually. The more you can do, the better. But try not to feel overwhelmed, and do what you can. Getting some exercise is always better than getting none. Eventually, your goal can be to get the recommended amount of exercise for your age and health.

There are many different ways to get exercise; it is important to find the types that are best for you. You can also try to add activity to your life in smaller ways, such as at home and at work.

How can I be more active around the house?

There are some ways you can be active around your house:

• Housework, gardening, and yard work are all physical work. To increase the intensity, you could try doing them at a more vigorous pace.
• Keep moving while you watch TV. Lift hand weights, do some gentle yoga stretches, or pedal an exercise bike. Instead of using the TV remote, get up and change the channels yourself.
• Work out at home with a workout video (on your TV or on the internet)
• Go for a walk in your neighborhood. It can be more fun if you walk your dog, walk your kids to school, or walk with a friend.
• Stand up when talking on the phone
• Get some exercise equipment for your home. Treadmills and elliptical trainers are great, but not everyone has the money or space for one. Less expensive equipment such as yoga balls, exercise mats, stretch bands, and hand weights can help you get a workout at home too.

How can I be more active at work?

Most of us sit when we are working, often in front of a computer. In fact, less than 20% of Americans have physically active jobs. It can be challenging to fit physical activity into your busy workday, but here are some tips to help you get moving:

• Get up from your chair and move around at least once an hour
• Stand when you are talking on the phone
• Find out whether your company can get you a stand-up or treadmill desk
• Take the stairs instead of the elevator
• Use your break or part of your lunch hour to walk around the building
• Stand up and walk to a colleague's office instead of sending an email
• Have "walking" or standing meetings with co-workers instead of sitting in a conference room

Had an exhausting day? Think you deserve to kick back and relax? You might want to think again. If you’re like most people nationwide, you’ve spent more than half of your waking hours sitting or inactive for long stretches of time—at work, at school, in the car or watching TV or another type of screen. Maybe it’s time to try standing up instead of putting your feet up.

Scientists estimate that Americans ages 12 and up now spend most of their time—about 8 to 10 hours a day—sitting and doing things that require little energy. The groups who sit the most are teens and older adults.

What’s so bad about sitting? Sedentary behavior—which usually means sitting or lying down while awake—has been linked to a shorter lifespan and a wide range of medical problems.

Studies have found that any time you get up and move, you’re improving your chances for good health. “Some of us are sort of forced into sedentary lifestyles by our jobs, by school or by commuting,” says Dr. Donna Spruijt-Metz, who studies childhood obesity at the University of Southern California. “But research suggests that breaking up sedentary time with even short bouts of activity—like getting up from your desk and moving around—is associated with smaller waist circumference and other indictors of good health.”

When you’re upright and active, even briefly, your body is at work. “You’re engaging a wide range of systems in your body when you move throughout your day,” says Dr. Charles E. Matthews, who studies physical activity and cancer risk at NIH. “Your muscles are contracting, you’re maintaining your balance, and you’re resisting the force of gravity.”

When you’re sitting, Matthews says, “muscle contractions go way down, and your body’s resistance to gravity decreases.” When you sit for long periods, your body adapts to the reduced physical demand and slows down its metabolism . When metabolism slows, you burn fewer calories and boost the chance that extra energy will be stored as fat.

The best way to raise your metabolism is simply by moving. The more you move, the better. A new study led by NIH’s Dr. Steven Moore looked at data on more than 650,000 adults, mostly age 40 and older. The researchers found that leisure-time physical activity was linked to a longer life expectancy, regardless of how much people weighed.

“We found that even a low level of physical activity—equivalent to about 10 minutes a day of walking—was associated with a gain of almost 2 years in life expectancy. High levels of activity—equivalent to about 45 minutes a day of walking—were associated with a gain of 4 years or more,” says Moore.

The outcomes weren’t so positive for those who were both overweight and did no exercise. “People who were obese and inactive lost about 7 years of life compared to normal weight people who were active,” Moore says.

The many benefits of moderate to vigorous activity have been much studied. Moderate to vigorous exercise gets your heart pumping and boosts blood levels of “good” cholesterol. Moving at moderate to vigorous intensity also strengthens your bones and muscles and lessens your risk for a wide range of health problems, including stroke, diabetes, certain types of cancer, osteoporosis and arthritis.

That’s why the experts recommend that adults aim to exercise at least 2 and a half hours a week at moderate intensity or 75 minutes a week at a vigorous level. You might exercise at moderate intensity for 30 minutes, 5 days a week, or try 45 to 60 minutes, 3 days a week. If your goal is to exercise for a half hour a day, you might break that up into shorter periods (of at least 10 minutes at a time) that add up to 30 minutes.

Although the benefits of intense activity are clear, less is known about the long-term impact of sedentary behavior. Since most people engage in a range of activities throughout each day, it can be challenging to tease apart the effects that sitting and non-exercise activity can have over time.

An NIH-funded study by Matthews and colleagues found that extended periods of sitting might take a toll on your lifespan even if you exercise. The decade-long study looked at more than 240,000 adults. “Even those who were exercising a lot—7 or more hours per week—had an elevated risk for death from all causes or from cardiovascular disease if they also watched a large amount of TV (more than 7 hours per day),” says Matthews. “It suggests that a substantial amount of exercise may not always protect against the adverse effects of prolonged sitting.”

“Sedentary behavior is not simply the opposite of physical activity,” says Dr. John Jakicic, who studies the biology of exercise at the University of Pittsburgh. “It’s not as if you’re either sitting and doing nothing or you’re physically active. There’s a gray zone that includes light activity,” such as standing up, casual walking or grocery shopping.

Scientists have had difficulty accurately monitoring how long and at what intensity people are actually moving each day. More than a decade ago, most studies of everyday activity relied on self-reports—like questionnaires or diaries of physical activity—which can be inaccurate.

Today, mobile technologies—such as smart phone apps and electronic activity monitors—are helping scientists gather better data. Study participants wear these small devices all day long. They provide data on what people are actually doing as they move throughout their day.

“Is it really the sedentary behavior that causes harm? Or is it the lack of physical activity at the right intensity that’s the problem? I don’t think we have the answers yet,” says Jakicic. With the help of new technologies, Jakicic and others are working toward answers.

“Based on findings we’ve seen in several studies to date, I think it’s a combination of lower levels of sedentary behavior and higher levels of activity that provide the most benefit,” says Matthews.

“You can alter your routine just a little bit every day so you’ll move more and sit less,” says Spruijt-Metz. “Don’t use the phone or email if you can take a walk and talk to someone in person. Get yourself a step-counter and try to get in 10,000 steps a day. There are many ways to add movement without going to the gym.”

The bottom line is, look for opportunities to be active throughout your day. Get moving as much as you can!

Sit Less, Move More

• Take the stairs instead of the elevator. Park your car at the far end of the street or parking lot.
• Have “walking meetings” with colleagues at work.
• Rearrange your home so you can stand upright or walk on a treadmill while watching TV or using the computer.
• Set an alarm on your computer to go off every hour and prompt you to move around for a minute or 2.
• Try walking as if you’re already late for the bus or an important meeting.
• Have small weights in your office or around your home for doing arm exercises.

Some physical activity is better than none. You can start slowly and build up from there.

If you are a healthy adult, the Physical Activity Guidelines for Americans, 2nd edition, advise you to make aerobic and strengthening activities part of your regular routine. If you have a disability that keeps you from some activities, talk with your health care professional about types of physical activity that might work well with your abilities. If you have a health problem such as heart disease, high blood pressure, or diabetes, ask your health care professional about the types and amounts of physical activity that may work for you.

Aim for at least 150 minutes per week of moderate-intensity aerobic activity.

Walking fast, jogging, dancing, or other types of aerobic activities make your heart beat faster and may cause you to breathe harder. Try to be active for at least 10 minutes at a time without breaks. You can count each 10-minute segment of activity toward your physical activity goal. Aerobic activities include

• biking (Don’t forget the helmet.)
• swimming
• brisk walking
• wheeling yourself in a wheelchair or engaging in activities that will support you such as chair aerobics

Try to do aerobic activities at a moderate intensity. Do the “talk test” to make sure you are exercising at a pace that you can maintain. You should be able to speak a few words in a row, but you should not be able to sing.

Aim for at least 300 minutes per week to gain more benefits.

You may need at least 300 minutes per week of aerobic activity if your goal is to lose weight or to keep it off. Adding a brisk walk after lunch, dinner, or when your schedule permits may be one way to boost the amount of aerobic activity in your life.

Do strengthening activities twice per week.

Activities that make you push or pull against something may improve your strength and balance.

Build and maintain bone and muscle strength.
To help strengthen your whole body, work all major muscle groups, including those in your legs, back, abdomen, chest, shoulders, and arms. Doing 2 to 3 sets for each muscle group twice per week may help. Even 1 set of strength training offers benefits.

Try different activities to find ones you enjoy and to work different parts of your body, such as

• lifting weights
• working with resistance bands

Improve your balance.
Activities that build strength in your lower body may improve your balance. Try activities that work your ankles, feet, and lower legs.

Pilates and yoga may improve balance, muscle strength, and flexibility. You can also try tai chi or practice standing on one leg, if you are able to do so.

Take breaks from being still.

Recent studies suggest that long periods of inactivity may be linked to health problems such as diabetes, heart disease, and stroke. Add motion to your day. Download an app to your phone, computer, or other device to remind yourself to take breaks.

Routine tasks such as sweeping, mopping, vacuuming, and yard work can also be part of your physical activity plan.

Pick an activity you enjoy.

Create a list of the activities you would like to do, such as walking, aerobics, tennis, wheelchair basketball, or taking a class at a fitness or community center. To increase your activity level, add an activity that sounds fun and try it out. You are more likely to stay active if you choose activities you enjoy.

Start slowly and add a little at a time.

The idea of being active at least 150 minutes per week may seem like too much at first. Start by moving for 10 minutes a day. Every few weeks, add 5 to 10 minutes until you are active at least 30 minutes most days.

Set a goal, add it to your calendar, and do it.

Setting goals and having a plan to realize them may help you stick with a physical activity routine.

• Set specific short-term goals that you can track. For example, instead of saying “I’m going to be more active this week,” set a goal of walking 30 minutes a day on 3 days this week.
• Think of the days and times you could do the activity, such as first thing in the morning, during lunch breaks, after dinner, or on Saturday afternoon. Look at your calendar, phone, or computer to determine the days and times that work best and commit to those plans in writing. Also, set your phone to send reminders to help you stay on track.

Starting a physical activity program and sticking with it may be easier than you think. You can overcome these common roadblocks to physical activity.

I don’t have time.

Are work, family, and other demands making it hard to be active? Try the tips below for adding physical activity to your daily routine. Remember, every little bit counts.

• Do 10 minutes of physical activity at a time. Spread bursts of activity throughout your day.
• Add a 15-minute walk or activity that you will stick with during your lunch break or after dinner.
• Make activity part of your daily routine. If it is safe and you have time, walk a flight of stairs or, instead of driving, walk or bike with your child to school. If you have a physical disability, you can also use aids to build activity into your daily routine.

I’m not that motivated or interested.

Do you find it hard to get moving? Does working out seem like a chore? Here are some ideas that might keep you moving:

• Switch it up. Try a new activity, such as dancing or water aerobics, to find out what you enjoy most.
• Make it social. Involve your family and friends. Physical activity is good for them, too. Plan fun physical activities that allow you to spend quality time together and stay on track.
  • Meet a friend for workouts or train together for a charity event.
  • Join a class or sports league where people count on you to show up.
  • No matter what age your kids are, find an activity you can do together. Dance to music or play sports such as basketball or tennis, in a wheelchair if needed.
• Seek support. Who will inspire you to get moving and help you reach your goals?

Make a list of the people—your partner, brother, sister, parent, kids, or friends—who can support your efforts to be physically active. Give them ideas about how they can help, such as praising your efforts, watching your kids, or working out with you.

It’s too cold, hot, or rainy.

You can reach your fitness goals in any weather.

• Wear the right gear. A rain jacket, sun hat and sunscreen, or winter clothes will protect you and help you stick to your plans.
• Find a place to stay active indoors. Download an app to your phone or other device to be active at home, or take an indoor class when the weather is bad. Your local community center or place of worship may offer low-cost options.

I’m afraid it will cost too much.

Getting physical activity doesn’t have to cost a lot of money.

• Check out your local recreation (rec) or community center. These centers may cost less than other gyms, fitness centers, or health clubs. Find one that lets you pay only for the months or classes you want, instead of the whole year. If you have physical disabilities, ask if the center offers activities that suit your abilities.
• Choose physical activities that do not require special gear or advanced skills. Turn on some music and host a dance party with friends and family.

Prepare to break through your roadblocks.

What are the top three things keeping YOU from being more active? Use your phone, calendar, or computer to make a list of any barriers that come to mind and how you can overcome them. For example:

Barrier: I don’t have anyone to watch my kids.
Solution: Be active with your child. You can take walks together or play games such as “catch” or basketball. You can also do seated activities such as wheelchair volleyball. Lifting or carrying a baby not only works your muscles, but helps you bond with your child. Some rec centers offer “baby and me” classes. Another option is to find child care. Ask whether your rec center has child care, or find a friend or family member you trust who is willing to watch your child while you exercise. Some people take turns watching each other’s children.

You know that physical activity can help you live a longer, healthier life. But did you know you don’t need to join a gym or use costly equipment to be physically active? No matter where you live, work, or go to school, you can find ways to move more and sit less throughout your day. In addition to helping your health, you might have fun without spending a lot of money.

Moving more and sitting less can reduce your risk for many serious conditions, including heart disease, diabetes, osteoporosis , and certain kinds of cancer. Some studies suggest that physical activity can have mental benefits as well, helping to relieve depression and maintain thinking abilities as you age. Healthful physical activity includes exercise as well as many everyday activities, such as doing active chores around the house, yard work, or walking the dog.

Activities that cause you to breathe harder are called aerobic activities. These make your heart and blood vessels healthier. Aerobic activities include brisk walking, dancing, swimming, and playing basketball. Strengthening activities, like push-ups and lifting weights, help make your muscles and bones stronger and can also improve your balance.

But even though many of us know that physical activity is a good thing, most adults nationwide don’t meet even the minimum recommended amounts of physical activity. (That’s at least 30 minutes of brisk walking or other moderate activity, 5 days a week.)

Why aren’t we more active? “Lack of time is a common reason for not exercising,” says Dr. Mary Evans, an NIH expert on physical activity and nutrition. “Another important factor is location—having safe places to walk and engage in different activities. That can mean having sidewalks, public parks with well-lit walking paths, a shopping mall where you can walk, or other features that can make activity inviting and easy to do.”

NIH-funded research has found that your environment—where you live, work, or go to school—can have a big impact on how much you move and even how much you weigh.

Some communities don’t have safe playgrounds or sidewalks, so kids tend to spend their free time indoors. Sitting instead of moving makes it hard to maintain a healthy weight. Many adults sit behind the wheel driving to work and then sit most of the day at a computer, taking few breaks to stand up and move around. In suburban neighborhoods, people often have to drive rather than walk to get to grocery stores, shops, and even public transportation.

“Our environments have become less friendly to being active. But studies show that people will walk more if the environment provides them with opportunities to do so,” says Dr. Brian E. Saelens, a health psychologist and behavioral scientist at the University of Washington in Seattle. “How close are you to a library? Can you walk to a store? Is there a safe path for walking to school? All of these factors affect how active we are each day.”

Having places to walk and have fun can help more people get moving and active. “It’s not just dangerous neighborhoods, broken streets, and crime that can keep people indoors and away from being physically active,” says Dr. Allen Glicksman, director of research at the Philadelphia Corporation for Aging. “We’ve also found that, from ages 18 to 80, if a neighborhood has someplace nice to walk to—desirable destinations like a book store, grocery store, coffee shop, a place to eat or meet—it can have a healthful effect on how much people weigh and how much they walk.”

Research also shows that taking public transportation—like buses and trains—can help boost activity. In a recent Seattle-area study, Saelens and colleagues found that people tend to add about 15 minutes of activity to their day when they take public transportation, in part by walking to and from the mass transit site instead of taking a car from door to door. “That’s half the recommended amount of physical activity added to their day,” Saelens says.

Having opportunities to connect with others can also have a positive effect. “Many people are more likely to walk if they’ve got one or more buddies to walk with,” Glicksman says. “When you think about what brings people together, what brings people out and active, the answer can vary depending on your community.” In urban Philadelphia, Glicksman and others have found that neighborhood features like access to public transportation, better bus shelters, and even murals in some neighborhoods seem to encourage more physical activity.

When community gardens were created for older adults in Philadelphia, Glicksman says, “we wanted people to garden to help them eat fresh foods and get them out and moving in the nice weather.” When younger adults joined in as well, the gardens had the added bonus of connecting people across generations. The older adults acted as gardening mentors, while the younger people helped with heavy lifting and digging. “Bringing people together is not only a way to encourage more activity; it’s also a way to get people thinking about how we can change our neighborhoods for the good.”

So take a look around your neighborhood, your workplace, or your school. Can you think of changes that might make the surroundings more inviting for walking or exercise?

“Consider: How can we change our environment so activity is an easier choice for us to make?” Saelens says. In many communities, people have gotten together to organize activities and improve their environments to encourage more physical activity. Steps might include improving local parks, requesting safe and usable bike paths and sidewalks, or asking for more physical activity and healthier meals at schools. If you have some ideas for improving your surroundings, discuss them with your neighbors or local leaders.

Although your environment can affect how active you are, you can still look for new ways to use the world around you to add some movement to your day.

“If you’re at work, try climbing the stairs instead of using the elevator. And get up from your chair and move around at least once an hour,” Evans says. Stand up and walk to a colleague’s office instead of sending an email. Try standing instead of sitting when you’re on the phone, or have “walking” meetings with co-workers instead of sitting in a conference room. And take a brisk walk on your lunch break to get some activity in.

“It’s not really necessary to engage in vigorous physical activity like running to have beneficial health effects. Just 30 minutes of brisk walking most days, in at least 10-minute segments, can have a positive effect,” Evans says.

“We have to look for opportunities to fit physical activity into our days,” Saelens adds. “Some people love to put on their sneakers and to go to the gym, and that’s great for them, but it’s not the only way to get active.”

Get Active in Your Community

• Start a walking group with friends, neighbors, or co-workers.
• Make the streets safer for walking by driving the speed limit and yielding to people who walk.
• Consider joining a low- or no-cost exercise group or an office sports team such as softball or kickball, and enroll kids in community sports teams or lessons.
• Participate in local planning efforts to develop walking paths, sidewalks, and bike paths.
• Work with parents and schools to encourage kids to safely walk or ride bikes to school.
• Join other parents to ask for more physical activity at school.
• Try different activities to find the ones you really enjoy, and have fun while being active!

If you have made an effort to fit more physical activity into your day, that is great! If you need motivation to keep it going, it may help to—

Track your progress.

Seeing your progress over time may help you keep at it. You can track your progress on paper, online, or with an app for your phone or computer. Monitor the type of activity you did, how long you did it, and how you felt. Use this information to chart your progress, overcome setbacks, stay motivated, and set new goals.

If you're looking for an online tool, the NIH Body Weight Planner lets you tailor your calorie and physical activity plans to reach your personal goals within a specific time period.

Another way to see your progress is on a smartphone, mobile device, or computer. You can download a fitness app that allows you to enter information and gauge your effort.

Devices such as pedometers and fitness trackers can help you count steps, calories, active minutes, hours of sleep, and more. You wear most of these devices on your wrist like a watch or clipped to your clothing. Some of the devices can also track your heart rate and how far you walk or run during a certain period of time.

Be safe.

Be sure to play it safe, regardless of which activities you choose. An injury could cause a setback, keep you from meeting your physical activity goals, and affect how active you are in the future.

• Start slowly. If you are starting a new physical activity program, go slowly at first. Even if you are doing an activity that you once did well, begin little by little to lower your chance of injury or burnout.
• Stay hydrated. Remember to drink liquids. Water is an option. Sports beverages have a lot of sugar, will add extra calories, and aren’t necessary for most moderate activity.
• Listen to your body. Take it easy at first and see how you feel before trying more challenging workouts. Stop if you feel out of breath, dizzy, faint, or nauseated, or if you have chest pain or any other type of pain.
• Address existing health issues. If you have an injury or health problem such as diabetes or heart disease, talk with your health care professional about how to add physical activity to your life safely.
• Think ahead and plan for setbacks. Have options ready in advance in case of bad weather, injury, or other unusual events. If you do get off track, don’t give up. Regroup and focus on meeting your goal again as soon as you can.

Keep it going and build on your progress.

Choosing physical activities you enjoy and that match your interests and abilities may help you stick with them for the long run. You can try new activities, too. To add variety

• do low-impact aerobics or water aerobics
• walk on a treadmill or outdoors
• try seated aerobics or wheelchair basketball
• go on a bike ride (Don’t forget the helmet.)

Increase physical activity slowly over time.

As you reach your goals, think about how you can up the intensity or time spent being active. To reduce injury risk, increase physical activity gradually. First, increase the number of minutes you engage in an activity per session or the number of times that you do an activity each day or each week. For example, if you are walking 3 days a week, add another day. Later, up the intensity by walking faster or jogging.

Little by little, raise the number of times you do each strength-training activity. For instance, first work up to 2 sets of 10 to 15 repetitions with a 1-pound weight. When that is easy for you, consider trying the activity with a 2-pound weight. Make changes slowly. If you add weight, do fewer repetitions until you get used to the greater intensity.

As you build stronger muscles, consider new strengthening activities, too. Do moves that use your body weight and test your upper body strength, such as push-ups. Start with bent knee push-ups if your arms or stomach aren’t yet strong enough to support your full body weight.

Reward yourself.

Give yourself a nonfood reward for meeting your goals. Think of rewards that may motivate you to do even more, such as trying a new, healthy recipe with friends; a fitness class at your home, work, or place of worship; or joining a local, low-cost recreation center.