Sedentary Behaviour and its Health Risks
April 2022
Sedentary behaviour is simply defined as ‘too much sitting’.
Sedentary behaviour are activities where you spend a lot of time not using energy. These can include, sleeping, lying down, sitting,
watching television, and playing on the computer. Finding a balance between resting painful joints or pacing activities, and limiting
sedentary behaviours where possible can help our arthritis management.
Approximately 55% of Australian adults do not meet the physical activity guidelines. Almost 45% of working-age adults spend most of their
workday sitting.
A sedentary lifestyle can lead to long-term health consequences. These can include weight gain, especially around the stomach, a higher
Body Mass Index (BMI), reduced bone mass and increased cardiovascular risk. These health risks can also be associated with
conditions like type-2 diabetes.
Sedentary Behaviour and Arthritis
Recently published studies examined the link between sedentary behaviour health risks, and arthritis. A Rheumatoid Arthritis (RA)
study
found increased sedentary time may worsen inflammation. Increased inflammation may cause a loss of muscle mass and reduced ability to do
day-to-day activities. Sedentary behaviour may also be linked to lower bone mass in RA. This can lead to the development of osteoporosis
later in life. If you would like more information on osteoporosis, read our article on Osteoporosis and Inflammatory Arthritis here.
Another study examined the link between sedentary behaviour and osteoarthritis (OA). Many people with OA can
often be unsure about doing physical activity in case it aggravates the joint. However, spending lots of time being sedentary
was linked to limited function in knee OA. People who were the most sedentary found if difficult to do day-to-day activities
without pain. Whereas people who incorporated physical activity in their day had less pain and better knee function. Day-to-day
activities, such as, cleaning, shopping, vacuuming, and gardening all improved knee joint function.
So how can we decrease sedentary behaviour?
Begin light physical activity and exercise by –
Walking -
Walking is one of the most effective means of reducing the pain and stiffness associated with arthritis. Walking not only helps with
minimising pain and stiffness, it is great for our joints.
Walking has amazing benefits for our health and wellbeing.
Read our article for more information on walking
and its benefits here
Water Exercise -
Water exercise, or hydrotherapy, involves exercise in a heated pool. It is one of the most comfortable and effective ways that someone with
arthritis can exercise.
The joints and muscles can be exercised while supported in the water.
Read our article for more information on water exercise
here
Our Online Arthritis Moves Program -
Arthritis Moves aims to increase strength and flexibility in participants. This can help to decrease arthritis symptoms like joint
pain and fatigue.
Each week you can join our class from the comfort of your own home with an instructor coaching you through a live exercise session.
Follow the link for more information on our class
times and registering for a class
Increase exercise at work and home –
Sitting all day at work increases the amount of time you spend being sedentary. If you are needing to take a little break every couple of
hours to incorporate some exercises into your day (as well as loosen up those joints), this article has some fantastic work exercises you
can do each day. It covers your neck and shoulders, wrist, and
lower limbs
See an exercise professional –
Exercise Physiologists are university qualified health professionals. They prescribe exercise for people to better manage their
health, or a specific condition (like arthritis).
An Exercise Physiologist can work with you to develop a tailored exercise program that is safe and suitable for your individual needs.
We have a great article written by an Exercise
Physiologist on Exercise and Arthritis
Its important to know:
Doing little physical activity over time can contribute to pain, stiffness, balance problems, and less strength. All of these can
increase our risk of falls. When we have less strength, especially in our weight bearing joints (knees, hips, feet), we can't support
our weight very well.
People with arthritis may find it difficult or painful to exercise. But, research shows that regular exercise is one of the best treatments
for arthritis.
Exercise can help to improve movement of joints, muscle strength, and balance. It can also help to decrease pain, fatigue, and muscle
tension.
Read more about physical activity and arthritis in our Arthritis Insights
and Information Sheets.
How can we help?
Always talk to your doctor and/or health professional before starting an exercise program. A physiotherapist or exercise physiologist
can suggest safe exercises and make sure you are doing your exercises correctly.
Sources:
- Australian Government Department of Health. About Physical Activity and Exercise. May 2021.
-
Owen N, Sparling PB, Healy GN, Dunstan DW, Matthews CE. Sedentary behaviour: emerging
evidence for a new health risk. Mayo Clin Proc 2010;85:1138–41.
-
Fenton S, Veldhuijzen van Zanten J, Duda JL, Metsios GS, Kitas G. Sedentary behaviour in rheumatoid arthritis: definition,
measurement and implications for health. Rheumatology
2018;57:2:213-26
-
Lee J, Chang RW, Ehrlich-Jones L, Kwoh CK, Nevitt M, Semanik PA, Sharma L, Sohn MW, Song J, Dunlop DD. Sedentary behavior and
physical function: objective evidence from the Osteoarthritis Initiative. Arthritis Care Res (Hoboken). 2015 Mar;67(3):366-73.
