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.
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.
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:
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.
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.
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.
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.
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.
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.
Overcoming sedentary living has numerous benefits for physical and mental health, including:
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 Care, Fountain Valley Urgent Care, or Costa Mesa Urgent Care, to get started on your journey to a healthier lifestyle.
Dr. Bunten is originally from Huntington Beach, CA. He attended high school in Tokyo, Japan, went to college at UC San Diego and then to medical school in the Midwest. He returned home to California for residency training in Family Medicine at Long Beach Memorial Medical Center. His immediate family all reside in Huntington Beach.
Dr Fishbein has been in the practice of family medicine for over 35 years in Irvine. He received his undergraduate degree from Southern Illinois University, medical degree from Chicago Medical School, and completed his family medicine residency at Memorial Hospital of Long Beach.
Dr. Kim is the Medical Director of Family Care Centers, Chair of the Department of Family Medicine at Hoag Hospital, and a recipient of the Physicians of Excellence award from the Orange County Medical Association. He is Board Certified in Family Medicine, and has been practicing in our community for over 20 years.
Dr. Memon is a board certified Family Medicine physician and recently completed her fellowship in Geriatrics at the University of California, Irvine Medical Center. She attended Saint George’s University, School of Medicine and completed her residency at Arrowhead Regional Medical Center. Her interest in medicine started at an early age and has since evolved into a passionate career.
Dr. Gina Nguyen obtained her Bachelor of Science degree in Biology at UC Irvine where she graduated Suma Cum Laude. She went to USC Keck School of Medicine, and returned to UC Irvine for a Family Medicine Residency. Since 2005, she worked at Kaiser Permanente, VNCOC, and Family Care Center Urgent Care.
Dr. Williams is Board Certified in Family Medicine and Sports Medicine. He is a native to Orange County and returned home after completing his medical degree at the University of New Mexico, Albuquerque. After completing his residency in family practice he successfully completed a fellowship in sports medicine.
Dr. Hye Lee is a board-certified Family Practice Physician, affiliated with the American Osteopathic Association and the American College of Osteopathic Family Practice.She obtained her Bachelor of Science degree in Biology at UC Riverside and earned her medical degree from Des Moines University Osteopathic Medical Center. Afterward, she did her internship at Downey Regional Medical Center in California and has been a primary care physician since 2005.
Dr. Coyne is a board certified family practice physician and a California native. He completed his undergraduate degree at UCLA before earning his medical degree at George Washington University in Washington, D.C. Dr Coyne spent 6 years in the US Air Force at Andrews and Luke Air Force bases, eventually separating as a Major. He enjoys working with patients of all ages.”
Dr. Jay Friehling is a Family Practice physician who has worked in Orange County since 1981. Born in Florida, he received his undergraduate degree from Cornell University and then earned a Medical Degree at the New York Medical College.” His healthcare interests include Diabetes, Geriatric Care, and Hospice Care.
Dr. Jennifer Shoquist is board certified in Family Medicine. Her special interest is woman’s health and her practice accepts patients from 6 years old to seniors. Dr. Shoquist received her M.D. degree at The University of Texas Medical School at Houston in Houston, Texas, and did her residency with Memorial Family Practice at memorial Southwest Hospital in Houston, Texas.
Dr. Tom is a board certified family medicine physician and native Californian. He received his bachelors of science with great distinction in biochemistry and honors in chemistry. Dr. Tom was awarded a Regents Scholarship to attend medical school at UC Irvine.
Dr. Yan attended Kirksville College of Osteopathic Medicine and completed her Family Practice residency at Kern Medical Center in Bakersfield, California. She joined Family Care Center in 2001. She chose Family Practice because she enjoys working with a wide variety of people and because it provides a unique opportunity for continuing care.
