While modern advances make our lives easier, they have also caused us to become more sedentary. Several negative health consequences have been linked to spending time in sedentary behaviors, which leads some to ask,” Is sitting the new smoking?” Researchers increasingly test interventions to promote all-day movement to encourage people to move more. But, is movement truly important?
Studies have linked prolonged periods of sitting with a variety of health problems. Among the possible health risks are obesity and a variety of conditions related to the metabolic system, such as high blood pressure, increased blood sugar, excess body fat, and out-of-range cholesterol levels. Sitting for long periods of time and too much sitting, in general, may also create a higher risk of cardiovascular disease and cancer.
In a review of 13 studies examining sitting time and activity levels, researchers found that sitting for more than eight hours a day without physical activity increased the risk of death similar to smoking and obesity. However, some researchers claim that moderate physical activity - 60 to 75 minutes a day - is beneficial for combating the effects of long periods of sitting.
Generally, movement (no matter how leisurely) has profound positive effects. First of all, it helps burn calories. Losing weight and increasing energy are likely results. It is also important to perform physical activity to maintain muscle tone, movement and flexibility, and mental health, especially as you age.
How to best sedentary lifestyle
Given the recent situation and the growth in the number of people working from home, nowadays sedentarism became a more prominent problem than in the past. Even though working from home has several benefits, it can also lead to sedentary habits. It is critical to plan your movement and exercise into your daily routine when you only commute from your bedroom to your home office or living room.
According to research, you must exercise every 90 minutes if you want to shift your energy levels. It is crucial for you to manage your energy if you wish to keep your mind sharp and productive. Regardless of what you choose, just make some steps. You can get up and walk around, take the stairs, go to a coffee shop for a break, or do anything else that suits you. With Deeprio smartwatches, there is the possibility to schedule a smart reminder to notify you when 90 minutes have passed. If you have other preferences, you can simply change the time period between the alerts.
There's often a moment in the middle of the day when you realize that you haven't taken many steps in a day. You were absorbed in your work and sitting at your desk. Once you begin measuring your movements consciously, it is rare to experience this kind of realization. Using a step counter can be an excellent tool for both getting you to realize that you are moving, as well as working with the movement reminder to make sure you are moving more.
Keeping an eye on how active you actually are can help you identify patterns or habits that might be contributing to a sedentary lifestyle. After you pinpoint the main source of the problem, finding opportunities to move more will help combat sitting too much's effects.
A Deeprio smartwatch does more than track your steps, or alert you when to move - it also tracks your calories in and calories out, and your daily activity levels. It also tracks your heart rate, sleep, and other vital signs.
Movement reminder as a smartwatch feature
Now, a variety of smartwatches and fitness trackers include a movement reminder. In recent years, smartwatches have gained mass appeal due to their portability, ease of use, and personalized insights. A smartwatch is loved due to its features and ease of use. Smartwatches from Deeprio offer a wide range of health-related features.
In addition to the notifications you receive on your wrist, Deeprio's smartwatches have their own specific features. For example, with Deeprio smartwatches, you are offered a smart reminder, which is one of the best features. You can customize the reminder for things that matter to you. The watch will vibrate when it is time to remind you of things that are important to you.
The biggest advantage of Deeprio's smart reminder is that it isn't just useful for movement reminders. Other fitness trackers also offer the option of a movement reminder, but when it comes to the reminder offered by Deeprio’s devices the context of the reminder is vaster. If you want to drink more water, stay active, take mindfulness breaks during the day, or call someone, the smart reminder can do them all. The smart reminder included in Deeprio's smartwatches may just be your new best friend.
The movement reminder is especially important for people who are not accustomed to being active or who are always highly engaged in their work. Fitbit conducted a study that showed its wearable devices' movement reminders boosted activity levels in sedentary people.
After just two weeks of using a fitness tracker with movement reminders, 70% of the sedentary people involved in the study increased their movement levels. Moreover, 60% of the participants maintained their higher daily activity levels two months after beginning the study. The sedentary users moved more, received fewer reminders, and increased their number of steps each day.
Having a smartwatch with movement reminders is probably the best and easiest way to ensure increased activity and adjust the body to a more active lifestyle. The smart reminder offered by the Deeprio smartwatches offers you the alarms regarding being more active or drinking more water, but not only that. Using Deeprio's smartwatches, you can set reminders for the things that are important to you, and they will vibrate and let you know when they are due.
How to move more:
- Start moving more by setting a goal
Any time is a good time to set a goal to move more. Whether it's the new year or not, set yourself a goal and start a resolution to move more. You can set movement reminders on your smartwatch, fitness tracker, or phone to help you stay motivated, and stick to that goal despite any obstacles.
2. Make the most of your daily movement
Discover ways to incorporate more movement into the things you're already doing. You may also add some stretching at your desk, just so you will not get stiff while not being able to move too much. If you commute by car to work, choosing a parking spot near the front door is a pretty popular idea, but not the best. Rather than parking closer to the door, park farther away and take more steps each day.
Additionally, you may choose to use the restroom at the opposite end of the building while working. Even better, you may choose to climb the stairs on another floor to reach the restroom. And the list can go on.
- Walk indoors
According to most experts, you should walk at least 10,000 steps a day. If you want, you can take those steps indoors. For instance, you can choose to walk to the colleagues from the other department and talk with them face to face about your task, not simply sending an email.
Walking inside is the best option if it's raining, too hot, too cold, or if you just don't want to leave your house. There are plenty of great walking workout programs, another idea is that you could do some movement and have a higher number of steps by simply doing your chores, or can try to walk every time when you are on the phone. Additionally, if you are home, you can choose to have a stepper or a treadmill and exercise using those.
- Speed up the pace
Modest aerobic activity, according to the U.S. Department of Health and Human Services, is anything that makes your heart beat faster. This means any activity you do as part of your daily routine can qualify as exercise if you speed it up or make it more intense.
It helps you burn more calories and strengthen your legs when you walk faster, even if it's just to your car. Perhaps you can also do your errands outside your house on foot, or even walk to work and forget about the car. Move faster to get the most out of your movements.
- Boost the beat
You can gain more benefit from the movements you make by increasing the speed at which you perform them. When you walk or exercise while listening to music, you can benefit more from them. You can also increase your speed by listening to alert-beat music. While exercising, you work harder when the music is between 120 and 140 beats per minute (bpm).
- Make Moving Fun
There is no need to add yet another task or chore to your list when it comes to moving more. Instead, think of it as a "play" activity. How? Making it fun! You can take a dance class, for instance. Not only is it fun, but it can also teach you something new. If the young spirit is still with you or you simply want to play, you could get a mini-trampoline, you'll get plenty of exercises and have lots of fun.
- Plan how much time you will spend sitting
Alan Hedge, an ergonomics professor at Cornell University, says neither sitting all day nor standing all day is good for you. He states that, to do your best, you should break up your activities between the different parts of the day.
According to Hedge, people should take the following breaks every half hour they spend in an office:
- Spend 20 minutes sitting
- Spend 8 minutes standing
- Move around and stretch for two minutes
In spite of the many health benefits of regular movement, some people struggle to incorporate it into their daily routines. Those are some solutions to become more active in your everyday life, and a movement reminder can aid you to put those solutions into practice! The smart reminder from Deeprio was specially designed to keep you from letting anything slip from your mind, whether it is moving, drinking water, or any other important activity.
Smartwatches come with various features and benefits, including a movement reminder, fitness tracking, and many more. Deeprio’ smartwatches include those features, but also a heart rate monitor, sleep tracker, activity monitor, blood oxygen level monitors, blood pressure monitors, breathing guidance, water consumption reminders, and female-specific health features. These functions allow users to track your health and vital signs.
In order to live a healthy life, you should keep active and move. To become more active is to improve your quality of life. Exercise and sports are not the only ways to stay active, but also add more movement to your daily routine. A smartwatch such as the ones offered by Deeprio that include a smart reminder for movement or drinking water may be your next best friend.
Written by Adela