13.6 Strategies to Decrease Sedentary Behaviors

Sedentary behavior or inactivity might not seem like an overtly harmful behavior in the same ways tobacco use or other behaviors are, but it is actually associated with numerous health risks, including diabetes, cardiovascular disease, and mortality in general (Grøntved & Hu, 2011). Sedentary time can be broken down into various types:

• On-the-job sedentary time
• Leisure-time sedentary time
• Transport or commute-related sedentary time
• At-home sedentary time
• Academic or study-related sedentary time

Each individual may have more or less opportunity for change. Regardless, minimizing sedentary behavior or at least balancing sedentary behavior with everyday physical activity is important and recommended.

Typical sedentary activities while in college might include things like commuting, sitting in class or while studying, or sitting at a desk job, but steps can be taken to reduce sedentary time overall. Studies around decreasing sedentary behavior show promising results for the following strategies:

• Self-monitoring physical activity or sedentary behavior has been shown to be one of the most effective strategies. Start by tracking times you are or aren’t moving for at least a few days. You can do this on paper or using an app or fitness tracker device. Use this information to identify particularly sedentary tasks or times of the day—excluding sleeping of course—and set a goal to fit more movement in, if appropriate (Michie, Abraham, Whittington, McAteer, & Gupta, 2009).
• Set a timer to get up and move every 30 minutes if possible (Eakin et al., 2010), or if you have a wireless-enabled wearable technology device, such as a Fitbit, this can also be programmed to remind you to add movement every hour.
• Use a sit-stand desk if one is available or perform activities that are normally sedentary while standing or walking, including reading, watching TV, texting, gaming, checking email or social media, or studying flashcards (Owen et al., 2010).
• Track your steps each day and see if you can increase your steps, week-to-week. Many newer smartphones have built-in capabilities and support free fitness apps to track your steps (De Greef, Deforche, Tudor-Locke, & De Bourdeaudhuij, 2010).

Studying is generally a sedentary activity, and one that students can’t really avoid for the sake of decreasing sedentary behavior. Instead, you might consider setting reasonable limits for optional sedentary activities such as watching television or gaming and try to be physically active during your study breaks. Some research shows that interrupting longer periods of sitting with short bursts of activity—even just one minute—can be beneficial in reducing risk associated with sedentary behavior (Healy et al., 2008). Try setting an alert to remind you to move during longer periods of sitting or make a habit of standing for five minutes for every 30 you sit. If you have a little more time, go for a walk with a friend or study partner, do 10 minutes of stretching, or exercise to refresh your body and your mind.

Student Perspectives: How Did You Start Being More Physically Active?

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