Obesity affects more than one-third of American adults. This condition is typically linked to an unhealthy diet and lack of physical activity. In fact, more and more evidence reveals that a sedentary lifestyle contributes to numerous health conditions, including weight gain and obesity.

We spend a staggering 93 percent of our day indoors, and much of that time — studies suggest as much as 70 percent — is spent sitting. This chronic sedentary behavior explains why many of us are constantly stressed and frequently tired. It also accounts for why so many of us struggle to lose weight. The less you move, the more likely you are to develop heart disease, type 2 diabetes and poor blood circulation. Lack of movement can also cause loss of both muscle tone and bone strength while also negatively affecting your mental focus and acuity.

However, sedentary behavior and physical inactivity are different. Sedentary behavior entails expending low amounts of energy throughout the day by sitting or reclining in front of a screen: computer, TV or otherwise. Physical inactivity refers to a specific absence of routine exercise or light physical activity (such as housework or leisurely walking) in your lifestyle. Many health experts agree that even getting 60 to 90 minutes of exercise each day may not be enough to alleviate the adverse effects sedentary behavior has on your body.

Make an Effort!

If you have a desk job or spend hours a day watching TV or movies, not only are you more likely to be overweight, but you’re also putting your health at risk. Burning fat, losing weight and improving your health is about more than exercising. You must also make a conscious effort to reduce the time you spend each day in a sedentary state. Research shows that merely replacing periods of sitting with standing, walking or some sort of movement can lessen the health risks associated with sedentary behavior and stimulate your body’s fat-burning enzymes.

It’s time to move.

The American Heart Association recommends adults get at least 150 minutes of moderately intense exercise each week. That breaks down to just 30 minutes a day, five days a week. However, if exercise isn’t already part of your daily routine, start by making simple changes in your habits to reduce the amount of time you spend sitting. Here are some basic fat-burning tips you can use to combat a sedentary lifestyle.

• Schedule walking meetings at work. Being on your feet sparks creativity and keeps both your brain and your body engaged.
• Take the stairs. Give yourself a few extra minutes to take the stairs rather than hopping on the next available elevator.
• Move during commercial breaks. Get up off the couch and do a few minutes of simple exercises, such as jumping jacks, lunges and squats while you wait for your show to return.
• Park away from the door. Look for a spot near the back of the parking lot. Doing so will allow you to get in more steps as you make your way to work.
• Move every 90 minutes. Whether you’re working from home or the office, get up from your desk at least once every hour-and-a-half. Grab a cup of coffee, go for a quick walk outside or do some housework.
• Measure your daily steps. Invest in a fitness tracker to measure just how many steps you take in a day. The numbers may surprise you.

When was the last time you saw your doctor for a checkup? Schedule an appointment today and ask your First Baptist Medical Center weight loss doctor in Dallas for personalized tips and ideas to help you get moving and overcome a sedentary lifestyle.