Why Sedentary Behaviour is a TENSH Habit

Sedentary behaviour is defined as “waking time spent sitting, lying or reclining” and it has distinct health risks independent of physical activity and fitness. This means that you could meet your physical activity target (150-300 minutes weekly) but still be at risk if your sedentary behaviour exceeds the target (<8 hours daily).

Sedentary behaviour is associated with reductions in metabolic and cardiovascular health, as well as mental clarity and wellbeing. The impacts are rapid - within 30 minutes, there are significant reductions in fat oxidation enzymes, blood flow and insulin sensitivity. These impacts are independent of physical fitness or total activity level.

Sedentary behaviour also leads to movement inertia - the tendency to remain inactive after periods of inactivity. Aside from increasing sedentary behaviour, movement inertia can also impact the performance of other TENSH habits across physical activity, healthy eating, mindfulness and sleep domains.

What’s Essential to Know

The recommended guidelines are to keep sedentary behaviour below eight hours daily and break up extended periods as often as possible.

The modern world requires us to be still for periods, whether working from a desk, commuting, or just relaxing on the couch after a long day. The objective is to reduce extended periods of sedentary behaviour by replacing sedentary tasks with active ones and taking regular breaks, wherever possible.

This varies between individuals based on age, lifestyle and employment, but it shows where sedentary behaviour occurs and how quickly it accumulates. Creating a movement log that tracks sedentary behaviour over 1-3 days helps identify your patterns of sedentary behaviour and pinpoint areas for improvement.

Key Sedentary Periods

Commuting

1-2 hours

Desk-based work

4-6 hours

Eating

1 hour

Evening relaxing

2-3 hours

Actionable Implementation

There are two ways to break up sedentary behaviour: Replace sedentary behaviour with activityTake breaks from sedentary tasks.

Step

Take advantage of opportunities to increase your daily steps by walking more throughout the day. This can include parking further from your destination, taking the stairs, scheduling walking meetings and finding other times to walk.

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Walking increases energy expenditure and often provides a mental refresh throughout the day. However, it’s not always practical when you need to be location-based for an extended period.

Stand

Standing is an underutilised way to break up sedentary behaviour. You can stand when working at your desk, on the phone or in short meetings (or longer meetings, if you need a break).

Standing is often easier to accommodate during work hours or while commuting on public transport, when walking is not feasible. However, there are some times when standing is not an option.

Stretch

Stretching and mobility exercises performed while seated do not break up sedentary behaviour, but they do keep movement front-of-mind and help build the habit of regular movement breaks. Perform seated stretches, shoulder rolls and ankle rotations every 30 minutes if you are unable to Stand or Step.

These can be handy during seminars or important meetings where getting up may not be an option.

Impact on Chronic Conditions

Sedentary behaviour is a risk factor for cardiovascular disease, type 2 diabetes and certain cancers. Australian research indicates that adults who sit for more than eight hours a day have significantly higher rates of metabolic dysfunction, even among those who meet physical activity guidelines.

Sedentary behaviour also impacts mental health and wellbeing. Reduced sitting is associated with lower anxiety levels, better mood regulation and reduced depression risk. It also led to better mental wellbeing scores and a reduction in stress hormone levels.

Impact on Workplace Health

Movement breaks enhance performance through improved cognitive function, increased energy levels, and better decision-making. Movement breaks also enhance mood regulation, which may benefit team interactions and workplace stress.

The workplace must consider sedentary behaviour in job design for employees due to its impact on physical and mental health. Workers required to perform location-based desk work should be provided with standing desks and encouraged to take regular movement breaks.

Workplace culture and the perceived requirement to be at the desk are essential; managers and leaders should acknowledge and practice movement breaks themselves.