How to Fight a Sedentary Lifestyle

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Several Americans live sedentary lifestyles and in more severe cases suffer from obesity due to their desk jobs, but a sedentary lifestyle is something that you have control over. If you want to fight your sedentary lifestyle, then you must first start by making small healthy changes every day. Once you continuously make small changes every day, you will begin to fall into a routine that you love. Let’s discuss how to change your current routine to be more active and fit!

The Right State of Mind

First, it’s important to change your mind set. Negative thinking and self-talk will undermine even your biggest gains. If you make a mistake on your health journey today, don’t throw the rest of the day – or week or month – away. Simply accept it and move on.

Cultivating a positive, upbeat attitude is important because you won’t stick with any routine if you’re not genuinely happy. Now, let’s discover how to get started.

Make SMART Goals

These are goals that are Specific, Measurable, Attainable, Relevant and Time-bound. “Losing weight” is an unfocused goal, but attempting to lose 8 pounds in 30 days by working out three times a week meets all of those SMART goal requirements. This will help you avoid the scale and instead concentrate on results, leading to a more optimistic mindset.

While it’s great to set big goals, you’ll also want to set smaller goals along the way to motivate yourself to be more active. For example, you might choose to go for a walk every day after work. Small successes can bring a sense of accomplishment on the way to a bigger goal. Learn more about SMART goals from FitWatch.

Find The Right Fitness Routine

Talk to your doctor first. He or she can recommend ways to lose weight that are safe and ideal for your body. Exercising three to five times a week, while remaining active on the other days, is often recommended.

Next, find a fitness routine that complements your lifestyle. If you don’t like traditional exercise, don’t join a gym. Instead, try something unconventional such as hiking dancing, or swimming. Make sure that your routine not only addresses your fitness goals but also is something you can look forward too!

Physical Therapy

A sedentary lifestyle, especially obesity, can impact your physical functions, such as joint mobility and basic activities like walking up stairs. In fact, studies show that people suffering from obesity can have increased knee, hip and back pain as well as a higher chance of needing a hip-joint replacement at a younger age. It may be wise to add physical therapy to your fitness routine in order to improve mobility and prevent future pain and injury.

Develop Healthy Eating Habits

The best compliment to regular exercise is a healthy diet, which is why it is recommend to avoid fad diets, which can have a “yo-yo” effect on your weight. If you remove all the junk food in your home at once, you may find yourself with cravings that derail you, so instead, make simple adjustment such as: choosing smaller portions of what you already eat and adding more colors to your dinner plate.

Checking In

If you have a 30-day goal, don’t check your weight daily. Instead, check every 7-10 days. You’ll be more likely to pick up improvements in your body as you focus on your exercises rather than on the scale. As Plexus notes, you’ll see more strength or mobility, your endurance will increase, and you’ll sleep better. Assess how you feel a week or two into a steady workout routine and reflect on the small fitness goals you have reached. For example, yesterday you were able to walk at a fast pace for one hour, yet last week you were breathing heavily after 30 minutes. That is a small, but noteworthy improvement!


The average adult needs 7-9 hours of sleep per night, according to the National Sleep Foundation’s study. Most Americans don’t get this much sleep and lack of sleep can throw off your workouts. If this is you, work on your sleep habits by incrementally getting to bed a little earlier each night. If you have serious sleep problems, you should talk with your doctor.

A sedentary lifestyle, and obesity in extreme cases, can be conquered with small changes, realistic goals and a positive mindset. Don’t give up on yourself; start each day with an upbeat attitude because each day you are one step closer to your goals. Learn more tips on fighting obesity from the American Psychological Association.