Sedentary lifestyle

According to study Tudor-Locke C, Craig CL, Thyfault JP, Spence JC. A step-defined sedentary lifestyle index: <5,000 steps/day. Appl Physiol Nutr Metab. 2013 Feb;38(2):100-14. doi: 10.1139/apnm-2012-0235. Epub 2012 Nov 8. PMID: 23438219.:

"Although few alternative values have been considered, the continued use of <5,000 steps/day as a step-defined sedentary lifestyle index for adults is appropriate for researchers and practitioners and for communicating with the general public."

Sedentary lifestyle has higher prevalence of a number of adverse risk factors, including:

• Cardiovascular disease: Sedentary behavior has been shown to increase the risk of cardiovascular disease, including heart attacks, strokes, and high blood pressure
• Type 2 diabetes: Prolonged sitting has been linked to an increased risk of developing type 2 diabetes
• Certain types of cancer: Sedentary behavior has been linked to an increased risk of certain types of cancer, including colon, breast, and endometrial cancer
• Obesity: Sedentary lifestyle is a major risk factor for obesity, which can lead to a range of other health problems
• Mental health problems: Sedentary behavior has been linked to an increased risk of depression, anxiety, and other mental health problems
• Premature death: Sedentary lifestyle has been linked to an increased risk of premature death, with estimates suggesting that it may be responsible for up to 5 million deaths per year worldwide

Indices for Public Health

According to study: "Based on currently available evidence, the following preliminary indices has been proposed to be used to classify pedometer-determined physical activity in healthy adults:"

• <5,000 - sedentary
• 5,000 - 7,499 - low active
• 7,500 - 9,999 - somewhat active
• 10,000 - 12,499 - active
• 12,500 - very active

CDC recommends at least 150 minutes of a moderate-intensity physical activity:

"For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) to 300 minutes (5 hours) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) to 150 minutes (2 hours and 30 minutes) a week of vigorous-intensity aerobic physical activity, or an equivalent combination of moderate- and vigorous-intensity aerobic activity. Preferably, aerobic activity should be spread throughout the week."

On average, 5,000 steps daily is equivalent to 300 minutes of walking weekly. They also emphasize the benefits of being more active and doing muscle-strengthening activities:

"Additional health benefits are gained by engaging in physical activity beyond the equivalent of 300 minutes (5 hours) of moderate-intensity physical activity a week. Adults should also do muscle-strengthening activities of moderate or greater intensity and that involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits"

HelathGame recommended activity levels

At HealthGame, we are committed to providing the most accurate and scientifically-proven guidelines within our application. In one study goal of 10,000 steps a day resulted in weight loss over 36 weeks in previously sedentary, overweight/obese adults. In other study improved physical and mood states in sedentary, overweight individuals. However, such target may not be sustainable for some groups, including older adults and those living with chronic diseases. Taking all mentioned studies above we offered to our users three predefined activity levels:

• 5,000 - 9,999 - lightly active, for people wanting to start slow or need time to build physical form
• 10,000 - 14,999 - moderately active, for those who are in a good form and/or want to loose wieght
• 15,000+ - very active, for those who love to be active throughout the entire day and/or exercise regularly

These three levels should be enough for vast majority of people commiting to a healthy and more active lifestyle. Our users can also cofigure their own goal depending on personal needs.

That being said, before making any decision to modify your lifestyle or physical activity level, remember to always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition or physical activity level.

Thank you for your interest in your health!