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7 Tips And Advice To Improve A Sedentary Lifestyle

Sedentary Lifestyle – Sitting is the new smoking and it has been linked to a number of health problems including obesity, diabetes, cardiovascular diseases, and cancer.

Getting used to sedentary lifestyle may lead to various health problems, such as the Dead Butt Syndrome (DBS), also known as gluteal amnesia. This condition occurs when the gluteal muscles shut down or become atrophic from prolonged periods of inactivity such as sitting too much.

If you’re suffering from DBS or other related health conditions, you may be looking for advice on how to overcome it or just switch to a more active lifestyle in order to preserve your health and increase your productivity.

Perhaps you’re fully aware that spending hours sitting in front of your computer or TV puts your health at risk but you don’t know how to improve your sedentary lifestyle. Consider the tips below:

DBS syndrome or gluteal amnesia causes the weakening of your glutes. According to Jason Huh, glutes and hip muscles tend to weaken when you spend continuous hours sitting. Additionally, his explanation on gluteus minimus exercises states that strengthening your buttocks and hip muscles may help prevent body pain and tenderness of joints. Leg lifts and squats are great butt exercises that you can do at home or even at work. You can also try using an exercise ball to engage your lower body muscles.

Sitting in a chair increases the pressure in your buttocks area, so if you don’t work out this pressure, your lower back will pay the price. That’s why it’s better to stand or even squat, once in a while when working at your desk, instead of keeping thrones for hours every day.

  • Take A Morning Walk

Sedentary Lifestyle
Portrait of Young couple running in the park at sunset. Concept sport and love. Warm tone.

If you can’t hold your butt muscles tight for hours, you may walk for at least 30 minutes before going to work or on your way to the supermarket. This will make it easier for you to sit in front of the computer without feeling pain in your gluteal area.

The best time to do this exercise is in the morning. Walking offers a lot of benefits and it can give you a feeling of invigoration because your body burns up calories absorbed during sleep and facilitates digestion once your colon activity starts early in the morning.

  • Use The Stairs Instead Of Elevators

Using elevators and escalators may get you to the upper level faster, but opting for stairs will help you perform a low-cardio workout that’ll keep your blood circulating and reduce the stiffness of your body. Try taking the stairs two at a time and climb up at a sustainable pace.

This routine will help tone your thighs, activate muscles in the buttocks area, and improve blood circulation in all parts of your body, enabling you to combat sedentary lifestyle.

  • Eat Healthy, Drink Healthy

Your diet plays a role in your ability to fight diseases and improve a sedentary lifestyle. Overweight people don’t feel pain when they sit because of the fat cushioning between their bones and gluteal muscles, but this makes them more vulnerable to developing diseases than people with normal weight who experience lower back pain when sitting.

To improve your health, eat more fiber-rich foods because they give you energy and keep your gastrointestinal system functioning properly. To avoid inflammation in the buttocks area and keep your body hydrated, drink at least eight glasses of water every day. You may also try not to drink too many caffeinated or alcoholic beverages.

  • Get Enough Hours Of Sleep

Another common thing when you live a sedentary lifestyle is feeling sleepy at work or whenever you’re sitting. Try to get more sleep at night and take a nap during the day when necessary so your body can recover from fatigue and stress.

Sleep helps your muscles recharge so they can stay elastic, allowing the right amount of blood circulation in the body.

One study shows that people who are sleep-deprived tend to be stiffer because the membranes between their muscles thicken. This thickening also makes it harder for blood vessels to deliver oxygen and nutrients to your muscles, making them more prone to fatigue and inflammation.

  • Spend Time Outside With Family Or Friends

One good way to break away from your sedentary lifestyle is spending time outside in the sun with your family or friends to unwind or recharge. It boosts your vitamin D levels because your body makes this nutrient when exposed to sunlight. Vitamin D helps keep your muscles elastic, lower pain response to pressure, and keep your bones strong. 

Another study shows that spending time outdoors stimulates your nervous system, helping you relax and reducing the pain intensity felt when sitting. So, take time to spend your weekends with loved ones and break free from work every now and then to improve your health and also maintain a good work-life balance.

  • Take Up A New Hobby

Lastly, try to pick up a new hobby. Yoga, gardening, and martial arts are just a few examples you can try.

These activities will help strengthen your bones and muscles because they require your upper body to be in motion. They also stimulate the contraction of muscles, such as in your gluteal area, while improving blood circulation in all parts of your body.

Yoga, for example, is popular for its benefits known to improve one’s health. Some poses are specifically designed to activate muscles in the buttocks area. These exercises lift up your gluteal muscles so they don’t sag when you stand upright. Yoga poses may also help ease your back pains and relax your body, as well as improve your sleep quality.

On the other hand, gardening keeps you on your feet because it involves digging and planting, plus, mowing the lawn gives you more aerobic activity than just simply walking.

Apart from being a good workout for your muscles and bones, practicing martial arts can also boost your balance and coordination. This will improve your fitness level and help strengthen the ligaments and tendons in your gluteal area so they don’t stretch too much when you move around.


Having a sedentary lifestyle can induce negative effects on your mental and physical health. This is why it’s important to take steps to improve your overall wellness, such as exercising regularly and practicing healthy habits.  

Even if you live a sedentary lifestyle, the habits discussed above can help improve your overall health and fitness level, enabling you to be at your best state whether at home or at work.

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