Daystar University

SCHOOL OF SCIENCE, ENGINEERING AND HEALTH

HPE 113 A

SUBMITTED TO MADAM JACINTA

GROUP MEMBERS

ALEX KIMEU 22-2400

SHELMITH OTIENO 22-1904

DAMAGRIN CHERUTO 22-2105

FAITH KALUNDA 22-1921

RUTH OGERO 21-2298

DENZEL LING’ANA 23-2351

SEDENTARY LIFESYLE
A sedentary lifestyle refers to a way of living that involves minimal physical activity, typically
characterized by long periods of sitting or lying down with little to no exercise or movement. In a
sedentary lifestyle, individuals may spend a significant amount of time engaged in activities such
as working at a desk, watching television, using computers or mobile devices, and commuting by
car, with limited participation in physical activities like walking, jogging, or exercising.

HEALTH RISKS ASSOCIATED WITH SEDENTARY LIFESTYLE

i. Digestive issues: sitting down compresses the abdomen and slows down digestion, which
causes constipation when stools become dry, hard and difficult to pass.
ii. Poor blood circulation: When you sit a lot, you move less, therefore not giving your
heart a chance to pump blood to your organs and body parts efficiently, which allows
waste products to build up and slow cell regeneration.
iii. Bone mass loss: A sedentary lifestyle makes you prone to bone fractures due to
osteoporosis. Osteoporosis is a condition of extremely weak bones which results in loss
of bone mass.
iv. Poor mental health: sitting down for extended periods of time can decrease a person’s
motivation and make it difficult to manage symptoms of anxiety and depression.
v. Obesity: Lack of physical activity can contribute to weight gain and obesity. When
energy intake exceeds energy expenditure, it can lead to an imbalance that results in the
storage of excess calories as fat.
vi. Enhances Backache: sitting for longer hours can increase the pressure on your back and
ultimately lead to disk pain. This amplifies the backache and can lead to compression of
the disks.

Benefits of regular physical activity

1. Improved cardiovascular health: Physical activity strengthens the heart muscle,

improves circulation, and helps lower blood pressure and cholesterol levels, reducing
the risk of heart disease, stroke, and other cardiovascular conditions.
2. Weight management: Regular exercise helps control body weight by burning calories
and building lean muscle mass. It can aid in weight loss or maintenance and prevent
obesity-related health problems.
3. Enhanced muscular strength and endurance: Engaging in strength training
exercises such as weightlifting or resistance training helps build and maintain muscle
mass, leading to improved strength, endurance, and overall physical performance.
4. Better bone health: Weight-bearing and resistance exercises help strengthen bones,
reduce the risk of osteoporosis, and improve bone density, decreasing the likelihood of
fractures and bone-related injuries.
5. Improved flexibility and balance: Activities like stretching, yoga, and Pilates
promote flexibility and balance, reducing the risk of falls and injuries, especially in
older adults.
6. Enhanced mood and mental well-being: Physical activity stimulates the release of
endorphins, neurotransmitters that promote feelings of happiness and relaxation,
 reducing stress, anxiety, and depression. Regular exercise can also improve cognitive
function, memory, and overall mental clarity.
7. Increased energy levels: Regular physical activity boosts energy levels by improving
circulation and oxygen flow throughout the body, leading to increased stamina and
reduced fatigue.
8. Better sleep quality: Exercise can help regulate sleep patterns and improve sleep
quality, making it easier to fall asleep and stay asleep throughout the night.
9. Enhanced longevity and quality of life: Studies have shown that individuals who
engage in regular physical activity tend to live longer and enjoy a higher quality of
life, with greater independence and mobility as they age

TYPES OF PHYSICAL EXERCISE THAT CAN BE DONE IN AN OFFICE SETTING

1. Desk exercises: These exercises can be performed right at your desk without requiring
additional space.
2. Walking meetings: Instead of sitting in a meeting room, consider having walking meetings
where participants walk and talk. This not only encourages physical activity but can also
stimulate creativity and productivity.
3. Stair climbing: Take the stairs instead of the elevator whenever possible. Climbing stairs is
an effective way to get your heart rate up and engage your leg muscles.
4. Active breaks: Incorporate short breaks throughout the day to stand up, stretch, or walk
around the office. Set a timer to remind yourself to take a break every hour or so.
5. Yoga and stretching: Dedicate a few minutes each day to practice yoga or stretching
exercises to improve flexibility, reduce muscle tension, and promote relaxation.

6. Desk cycling: Consider using an under-desk exercise bike or pedal exerciser to keep your
legs moving while sitting at your desk. This allows you to pedal quietly and discreetly while
working. Improving health and well-being through diet can have a profound impact on an
individual, especially for sedentary office workers. Here's a detailed dietary plan to help
improve overall health:
 DIETARY CONSIDERTIONS

1. Caloric Intake:

Calculate your Total Daily Energy Expenditure (TDEE) using an online calculator. This will
give you an estimate of how many calories you need per day to maintain your current weight.

Aim for a slight calorie deficit (typically 500 calories less than your TDEE) for gradual weight
loss, if that is a goal.

2. Macronutrients:

Protein:

Essential for muscle repair and growth.

Include lean protein sources such as chicken, turkey, fish, tofu, legumes, and low-fat dairy.

Aim for 0.8 to 1.0 grams of protein per pound of body weight.

Carbohydrates:

Main energy source.

Choose complex carbohydrates like whole grains, fruits, vegetables, and legumes.

Limit simple carbs like sugars and refined grains.

Fats:

Healthy fats are crucial for hormone production and overall health.

Include sources like avocados, nuts, seeds, olive oil, and fatty fish (salmon, mackerel).

Limit saturated and trans fats found in processed foods.

3. Meal Timing:

Aim for balanced meals every 3-4 hours to maintain steady energy levels.

Include a source of protein, healthy fats, and complex carbohydrates in each meal.
4. Hydration:

Drink plenty of water throughout the day.

Avoid sugary drinks and excessive caffeine.

Herbal teas and infused water can be refreshing alternatives.

5. Meal Plan:

Breakfast:

Options: Oatmeal with berries and almonds, Greek yogurt with honey and granola, whole grain
toast with avocado and eggs.

Include protein and fiber to keep you full and focused.

Mid-Morning Snack:

Options: Handful of nuts, a piece of fruit with string cheese, whole grain crackers with hummus.

Helps maintain steady blood sugar levels.

Lunch:

Options: Grilled chicken or tofu salad with mixed greens and vegetables, quinoa bowl with
roasted veggies and chickpeas, whole grain wrap with turkey and avocado.

Balanced with protein, complex carbs, and healthy fats.

Afternoon Snack:

Options: Carrot sticks with hummus, Greek yogurt with berries, a small handful of trail mix.

Provides a boost of energy for the afternoon slump.

Dinner:
Options: Baked salmon with quinoa and steamed broccoli, stir-fry tofu with mixed vegetables
and brown rice, turkey meatballs with whole wheat pasta and marinara sauce.

Lighter on carbs if it's closer to bedtime.

Evening Snack (optional):

Options: Cottage cheese with pineapple, a small apple with almond butter, a slice of whole grain
toast with avocado.

Avoid heavy or sugary snacks close to bedtime.

6. Meal Prep Tips:

Prepare meals in advance to avoid unhealthy office snacks.

Use portion control to avoid overeating.

Incorporate a variety of colors and textures for nutritional diversity.

7. Food Choices to Limit or Avoid:

Processed foods high in sugars, unhealthy fats, and sodium.

Sugary beverages like soda and energy drinks.

Deep-fried foods and fast food.

Excessive alcohol consumption.

8. Other Considerations:

Vitamins and Minerals:

Consider a daily multivitamin to ensure you're meeting all nutrient needs.

Omega-3 supplements can be beneficial, especially if you don't consume fatty fish regularly.

Mindful Eating:
Pay attention to hunger and fullness cues.

Avoid distractions while eating (like screens).

Chew food thoroughly for better digestion.

9. Post-Workout Nutrition:

For those incorporating exercise:

Consume a mix of protein and carbohydrates within 30-60 minutes after a workout.

Options: Protein shake with banana, whole grain wrap with turkey and veggies, Greek yogurt
with granola.

10. Consult a Professional:

If you have specific dietary needs or health conditions, consult with a registered dietitian or
nutritionist for personalized guidance.

Additional Tips:

Mindful Eating: Take time to savor and enjoy your meals, focusing on the flavors and textures.

Balanced Choices: Aim for a variety of foods to ensure you're getting a wide range of nutrients.

Moderation: Enjoy treats in moderation, and don't deprive yourself of foods you love.

Stay Consistent: Building healthy habits takes time, so be patient with yourself and stay
consistent.

Remember, the goal is not just weight loss but overall health and well-being. This plan provides
a framework for balanced nutrition that supports energy levels, mental clarity, and physical
health. Adjustments can always be made based on individual preferences and dietary
requirements.
SPECIFIC NEEDS OF SEDENTARY OFFICE WORKERS

1. Physical activity: Sedentary office workers need opportunities to incorporate physical activity
into their daily routines to counteract the effects of prolonged sitting.

2. Ergonomic support: They require ergonomic furniture and equipment to maintain proper
posture and reduce the risk of musculoskeletal issues.

3. Mental well-being: Sedentary office workers benefit from strategies to manage stress,
promote mental well-being, and create a positive work environment.

4. Healthy breaks: Regular breaks and opportunities for movement throughout the workday are
crucial to reduce the negative impact of prolonged sitting.

CONSTRAINTS FACED BY SEDENTARY OFFICE WORKERS

1. Time limitations: Busy work schedules and deadlines can make it challenging to find time for
physical activity or breaks.

2. Work environment: Office layouts and equipment may not always be conducive to
movement or ergonomic support.

3. Sedentary culture: The prevailing culture of sitting for long hours and limited emphasis on
physical activity can create barriers to adopting healthier habits.

4. Lack of awareness: Many sedentary office workers may not be fully aware of the potential
health risks associated with prolonged sitting.

Addressing these needs and constraints can help promote the well-being of sedentary office
workers. Encouraging regular movement breaks, providing ergonomic support, promoting
mental health initiatives, and raising awareness about the importance of an active lifestyle are all
important steps in creating a healthier work environment.
 FITNESS PLAN

Equipment needed – Yoga mat, resistance bands, dumbbells, jump rope, bicycle, core sliders,
Pilate’s ball.

Day 1: Cardio
Exercise Performance
Brisk walking Walking at a fast pace enough to raise
heart rate and breathing rate.
Jumping rope Using a skipping rope, jump from the
ground letting the rope go over the head
and under feet.
Marching on spot In a standing position, raise feet towards
the chest, move opposite arm with opposite
knee.
Sit to stand Sit on a chair or bench then stand up. Do
this repeatedly.
Running Move at a speed that is faster than walking,
not having both feet on the ground at the
same time.

Day 2: Active resting

Exercise Performance
Standing up Occasionally stand up to break sitting periods.
Static stretching Hold a position that extends muscles for thirty
seconds.
Chair yoga Perform yoga poses while seated.
Walking Take a long walk

Day 3: Strength training

Exercise Performance
push ups Place hands on the ground and extend legs
lower your body towards the ground then push
yourself back up.
Core sliders Place gliders under your feet or hands then
slide while working the core.
Bicep curls Stand straight with feet shoulder width apart.
 Hold dumbbells bend the elbows and curl the
dumbbells towards the chest
Pull ups Grip a bar wider than shoulder width apart
keeping chest up pull yourself upwards until
the head is above the bar then lower yourself
until arms are fully extended.
Lunges Stand with feet hip width apart step forward
with one leg at a ninety degree angle push off
the ground using the front leg then return to
original position.
Squats With chest out and back straight push hips
downwards and backwards

Day 4: Rest

Day 5: Flexibility training

Exercise Performance
Toe touch Stand straight with feet hip width apart bend
while leaning forward
Dynamic stretching Stretch through full range of motion involving
muscles and joints
Pilates Lie on the back, bend knees and place Pilate’s
ball on the right thigh. Lift the right leg at a
ninety degree angle and bring elbow towards
the ball. Do this for both sides.

Day 6: Outdoor activities

Exercise Performance
Hiking Walk in nature preferably in the country side, n
a forest or up a mountain.
Cycling Ride a bicycle outdoors
Day 7: Rest

Strategies for staying motivated

 Have a training partner or accountability partner who’ll remind the office worker to stick
to the fitness plan.
 Measuring progress. Improvement of level of fitness and increase in strength can
motivate the worker to keep on exercising.
 The worker can live close to the office so that he can walk or cycle to and from the office.
 The worker should set clear and realistic goals and stick to them.
 References

Kandola.A.(2023).Consequences of sedentary lifestyle.

https://www.medicalnewstoday.com

Hullett.A.(2021).Round out your routine. https://greatest.com

Lorraine.L.(2022).Office worker’s perspective on physical activity an sedentary behavior.

https://bmcpublichealth.biomedcentral.com