We've all been stuck at home at some point during the last two years. During that time, we spent a significant amount of time sitting on our office chairs to work or lying down to watch movies, which meant we moved less than before.
Even though many lockdowns have been lifted, chances are you are still struggling to maintain a sedentary lifestyle, which can lead to undesirable consequences.
What Is a Sedentary Lifestyle, and What Are Its Consequences?
Sedentary or inactive lifestyles involve prolonged periods of sitting or lying down with little or no physical activity. If you sit at your desk for 8 hours, text for hours on your phone, play video games during your break, and watch Netflix on your couch, you are carrying out activities that require little movement.
So, what are the consequences of living this way in the long term?
Spending a significant amount of time doing sedentary activities means your body will burn fewer calories, you may lose muscle strength, you may have poorer blood circulation, weaker bones, and immune response, etc. These can expose you to chronic conditions like obesity, high blood pressure, type 2 diabetes, heart diseases, osteoporosis, etc.
All these might set off your alarm bells, but the good news is that you can fix this by moving more and sitting less. And although the way you use technology might have contributed to a more inactive lifestyle, you can turn the tables with the right tools to become more active.
That said, here are some digital tools to stave off the effects of a sedentary lifestyle:
1. Get Motivated With ThinkUp
You're probably not a novice when it comes to working out. Most times, you don't even remember how many times you've started one without finishing it. That's alright; you are not alone. Finding motivation and keeping yourself accountable isn't always easy.
But luckily, there are many effective techniques you can use to motivate yourself, including positive affirmations. By using ThinkUp, you can develop the motivation you will need to become more active through personalized positive self-talk.
Your mindset, thoughts, and feelings have a significant impact on your motivation. But you can tilt the motivation balance in your favor with this app, as it allows you to select affirmations from a wide range of categories, or use them as inspiration to create yours. You can set notifications to listen to your affirmations whenever you like, and add music to make it more pleasant.
Download: ThinkUp for Android | iOS (Free, in-app purchases)
2. Track Your New Habit With Rabit
We'll assume you are fully committed to embracing a more physically active lifestyle. However, you probably want it to be different from the first time. That is, you want to stay for the long haul. It can be challenging to break old habits or to build new ones. You can use a habit tracking app for a smoother journey.
Habit tracking tools are effective because they provide a visual representation of your progress, which helps you gain more confidence, and makes it less likely for you to give up along the way.
You can use Rabit to track your progress every day. Consistency is key when it comes to building habits with Rabit. With this app, each new habit you start represents a seed that you plant. As you progress by completing your habits each day, your plant continues to grow. Otherwise, your plant dies when you fail to maintain the routine. You can also use the app to set reminders.
Download: Rabit for Android | iOS (Free, in-app purchases)
3. Boost Your Fitness With FitOn
As we have mentioned above, the antidote to a sedentary lifestyle is physical activity. And if you want to move more, you won't go wrong with a good fitness program. But where do you start?
You only need to use FitOn as your fitness companion. Don't worry about equipment; you can just put on your sportswear and sneakers to start. The app is loaded with a ton of exercises including stretches, cardio, strength training, HIIT, yoga, etc. You could also choose to work out with trainers if you prefer.
Download: FitOn for Android | iOS (free, offers in-app purchases)
4. Have Some Fun With Learntodance.com
For the most part, dancing provides similar benefits as a well-rounded workout. It helps burn calories, improve blood circulation throughout the body, strengthen muscles, and increase endurance. And the cherry on the cake is that it is much more fun.
But, what if you don't know how to dance?
You can learn step by step with learntodance.com. This website offers a wide range of free dancing classes for various dance styles, for example, salsa, Hip Hop, breakdancing, line dancing, ballet, belly dance, etc.
5. Take Active Breaks With Stand Up!
If your job requires you to sit for long periods of time every day, you might want to consider taking a few breaks away from your desk occasionally. However, remembering to do that all the time can be challenging.
You can get a fun work break timer that will remind you to stand and move whenever you want to. This app can serve as a reminder that your work is important, but living longer and healthier is more important.
Download: Stand Up! for iOS (free, offers in-app purchases)
6. Play Walkr
Who said you had to sit still while playing on your smartphone? If you are one of those who enjoy playing on their smartphones, but you now want a game that will get you moving, then you should try Walkr: Fitness Space.
This game lets you enjoy a breathtaking adventure in your Walkr spaceship throughout the universe while using your steps to power your missions. The game features a pedometer step counter to record the number of steps you take while playing. You can also have some fun with friends by taking steps challenges through the game.
Download: Walkr: Fitness Space Adventure for Android | iOS (free, in-app purchases)
It's Never Too Late to Get Moving
Although many will blame technology for their sedentary lifestyles, we'd argue that it all boils down to how you use it. There are many digital tools you can start using now to become more active and productive.