The sitting disease is killing us! Part 1

Written by: Matthew Koroneos
Published: May 17, 2023

It’s the year 2023 and we are as health and fitness conscious as we have ever been…

Something you may have heard is “Step Tracking”.

This is something we are passionate about teaching people at certain times during their training.

We are a big believer in doing more outside of your structured sessions with your coach.

We could go and do 3 x 60 min personal training sessions per week, then for the rest of the entire days/hours we are spent being sedentary.

Yes, those 3 x 60 min sessions were great! However, the old saying “Motion is lotion & rest is rust” applies here.

If you are serious about long term sustainable results, you ought to think about boosting your incidental activity a little bit more. Just so we can be clear… We have two forms of exercise.

  1. Structured
  2. Unstructured/Incidental

Structured as it says is something which is planned and meaningful and generally over a longer period of time (i.e. going for a walk, going to the gym, playing sports).

Unstructured on the other hand, is a part of your every day life. This is more so “movement” rather than “huff and puff” type exercise. Example, getting out of bed and walking to your letterbox to check the mail, walking from the car park to the shopping centre”.

You get the gist.

If you have a step watch and regularly track your steps let me empower you with some guidelines:

Sedentary0-5000 steps per day on average
Lightly Active5000-7500 steps per day on average
Active7500-10000 steps per day on average
Very Active10000-15000 steps per day on average
Athlete/Tradie15000 + steps per day on average

Most of us fall into the category of sedentary, especially if we have an office based job. It’s called the sitting disease. This might scare you but this is how a typical day looks like for most of us Aussies…

  • Wake up and get ready for work
  • Commute to work (30-60 mins sitting)
  • Sit down and work till lunch (4 hours sitting)
  • Eat lunch at the desk (30 mins sitting)
  • Finish the last half of work sitting down (4 hours)
  • Drive back home (30-60 mins)
  • Cook dinner/organise – standing up for maybe 60 mins
  • Sit on the couch and watch tv (2-4 hours)
  • Bed.
  • Repeat x 300+ days of the year.

Ideally, we want to slowly work our way up over time from sedentary to the active – very active range. This may take 12 months to in still the habits and behaviours to getting more active.

The barriers of time, cost, energy will be the most common for us… however, how can you find opportunities to be more active during the day so we can BOOST our step count up? Either before work, at work or after work?

We will delve into part 2 of this blog next month!

Keep moving guys!