Sedentariness and physical activity are distinct concepts

Lucas Olivier, a teacher in Adapted Physical Activity and Health, explains that physical activity and sedentariness are often confused. Sedentariness refers to time spent sitting, lying, or reclining with minimal energy expenditure, while physical activity involves movement that increases energy use.

Sedentariness can be high even with regular exercise

According to Olivier, seven to eight hours of sitting per day is considered a high level of sedentariness. This can accumulate quickly through work, meals, transportation, and leisure. Beyond nine to ten hours per day, sedentariness becomes particularly concerning.

Exercise alone may not offset a sedentary lifestyle

A person who runs for one hour after an eight-hour workday is physically active but still sedentary for most of the day. Conversely, someone who doesn’t engage in sports can be active through daily tasks like walking, gardening, or climbing stairs. These two individuals may have different levels of physical activity and health benefits.

There is no precise formula to compensate for sedentariness

Lucas Olivier notes that there is no exact calculation to determine how much exercise is needed to offset sedentary time. However, the World Health Organization recommends 150 to 300 minutes of moderate-intensity activity per week, or 75 to 150 minutes of vigorous-intensity activity, along with muscle-strengthening sessions. These guidelines aim to promote health benefits but do not eliminate the risks of a sedentary day.

Movement can be integrated into daily life

Physical activity is not limited to sports. Everyday activities like walking to work, taking the stairs, or gardening can contribute to movement. Olivier emphasizes that every movement counts and that varying the intensity of activity is important for overall health.

Combating sedentariness requires lifestyle changes

To reduce sedentariness, Olivier advises interrupting long periods of sitting by standing up, walking, or taking the stairs. Small, gradual changes can help integrate more movement into daily routines. The focus should be on creating realistic and sustainable habits rather than overly ambitious goals.