The sedentary trap

Most of us think we’re active enough. We go for a bike ride, walk the dog, hit the gym or head out for a hike. But there’s another health habit many of us overlook: how much of the rest of our day is spent being sedentary.

Sedentary behaviour is any time spent sitting, reclining or lying down while using very little energy. (Sleeping doesn’t count.) As technology has changed the way we work, travel and relax, sedentary time has quietly become part of everyday life.

Here’s what many people don’t realize: physical activity and sedentary behaviour are not opposites. You can exercise regularly and still spend too much of your day being sedentary. That morning run or evening bike ride is great for your health, but it doesn’t completely offset the effects of prolonged sedentary time.

Research has linked excessive sedentary behaviour to an increased risk of cardiovascular disease, type 2 diabetes and premature death. The good news? It’s a habit you can change.

Québec public health guidelines recommend limiting sedentary time to no more than eight hours a day, including no more than three hours of recreational screen time. Better yet, break up long periods of inactivity whenever you can. Park a little farther away. Stand while taking a phone call. Set an hourly reminder to get up and move. Take a short walk during your lunch break. Every opportunity to move counts.

Your body was designed to move—not to remain still hour after hour.

You don’t need to change your lifestyle overnight. Simply moving more throughout the day can boost your energy, improve your health and reduce the long-term risks of a sedentary lifestyle. Sometimes, the smallest changes make the biggest difference.