Sedentary Behaviour

Sedentary Behaviour

Canadians are increasingly spending their days engaged in sedentary activities such as watching TV, using computers, and sitting in vehicles. This trend poses significant health risks, with increase risks of common noncommunicable diseases: cardiovascular disease, type 2 diabetes, some cancers, musculoskeletal disability and a broad range of other health and social outcomes including mental health.

What is Sedentary Behaviour

Sedentary behavior is distinct from physical inactivity. Physical inactivity refers to performing insufficient amounts of moderate-to-vigorous physical activity (i.e., not meeting specified physical activity guidelines). Whereas sedentary behaviour is defined as ‘any waking behaviour characterised by an energy expenditure ≤1.5 Metabolic Equivalents (METS). The 2024 Adult Compendium of Physical Activities uses METS to provide a standardized way of measuring and classifying physical activities to assess energy expenditure and health benefits of different activities

 

Specific Activities and their MET Values,

2024 Compendium of Physical Activities

Check Activity Here

 

Common sedentary behaviors include TV viewing, video game playing, computer use (collectively called screen time), sitting in automobiles, and reading. It is possible to meet or exceed the public health guidelines for physical activity and also to spend most waking hours sitting.

Sedentary Behaviour

Sedentary behavior is defined by the Sedentary Behavior Research Network as “any waking behavior characterized by an energy expenditure ≤1.5 metabolic equivalents (METs), while in a sitting, reclining or lying posture.

To combat the risks associated with sedentary behaviour, the Canadian 24-Hour Movement Guidelines provides recommendations for limiting sedentary behaviour throughout the day. The combinations of less sitting time and moderate to vigorous physical activity is associated with a reduced risk of all-cause mortality.

Canadian 24-Hour Movement Guidelines

Replacing time restrained or sedentary screen time with additional energetic play, and trading indoor for outdoor time, while preserving sufficient sleep, can provide greater health benefits for all ages

Infants (less than 1 year)

  • Not being restrained for more than 1 hour at a time (e.g., in a stroller or high chair).
  • Screen time is not recommended
  • At least 30 minutes of tummy time spread throughout the day

1-2 years (toddlers)

  • Not being restrained for more than 1 hour at a time (e.g., in a stroller or high chair) or sitting for extended periods.
  • Less than 2 years - sedentary screen time is not recommended.
  • Aged 2 years - sedentary screen time should be no more than 1 hour - less is better.

3-4 years (preschool)

  • Not being restrained for more than 1 hour at a time (e.g., in a stroller or car seat) or sitting for extended periods.
  • Sedentary screen time should be no more than 1 hour—less is better.
  • 2 hours or less for children and youth and reducing prolonged sitting - Not being restrained for more than 1 hour at a time (e.g., in a stroller or car seat) or sitting for extended periods.
  • When sedentary, engaging in pursuits such as reading and storytelling with a caregiver is encouraged.
  • Not more than 2 hours of recreational screen time a day
  • Active forms of transportation or commuting are encouraged
  • Limit sedentary time to 8 hours or less, breaking up long periods of sitting
  • No more than 3 hours of recreational screen time
  • Active forms of transportation or commuting are encouraged

The relationship between being sedentary behaviours and cardiovascular disease

 

How are we doing?

5-17 Years

19% of Canadian adults ages 18-79 years met daily sedentary behaviour recommendations for both total sedentary time and recreational screen time (CHSCY, 2019)

18-79 Years

53.9% of children and youth aged 5-17 years, met the sedentary behaviour recommendations by spending 2 hours or less per day watching television, DVDs, or videos or spending time on a computer, tablet, or other hand held electronic device during leisure-time. (CHSCY, 2019)

 

The Hidden Costs of Inactivity

The total health care costs (direct and indirect) of excessive sedentary behaviour were estimated between $1.8 to $2.2 billion, which represents 1.5% to 1.6% of the overall burden of illness cost in 2021. Like previous studies, the two most costly conditions attributed to excessive sedentary time were cardiovascular disease and type 2 diabetes. A 10% reduction in sedentary behaviour could save Canadians $219 million a year. Canadian Fitness and Lifestyle Research Institute (CFLRI) and Canadian Parks and Recreation Association (CPRA). 2023. The Price of Inactivity: Measuring the powerful Impact of Sport, Physical Activity, and Recreation in Canada.

 

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