Yes, a non-active lifestyle is terrible for your health, especially for older adults. But there is hope in ditching that endless sedentary cycle.
For me, it is far more challenging to sit still than to move my feet. A sedentary life has never come naturally. I can’t watch television for more than an hour or two—and even that can feel like a test of endurance. When I stream movies, I usually break them into 30‑minute chunks. Otherwise, I get bored, drift into my own head, and lose focus as completely as an island castaway loses sight of home.
I just retired from a sedentary job I held for more than a decade. I worked from home, floating like a butterfly from one task to another checking social feeds, scanning CNN and The New York Times, or taking our cat for a walk (yes, we put our cat on a leash). I even tried a stand-up desk, but I spent more time wrestling with the contraption than using it effectively. Still, it was a step.
And yes, I have adult-onset ADHD, diagnosed in my 50s. But it’s not a work killer—as long as the work keeps my mind engaged and moving. Routine tasks, however, can drain my brain like a slow leak.
There is a point to all this. Many of you already know that sitting all day is terrible for your health. The World Health Organization warns that an insufficiently active lifestyle increases the risk of death by 20 to 30 percent, and that number climbs even higher for adults over 50. We gain weight, lose muscle, and may even see increases in anxiety and depression. We become burned out, tired, and restless.
But let’s look specifically at older adults transitioning from their younger, more active years into a stage of life where we can’t move as lithely or as quickly. Some of us simply wish we could walk two miles without pain. Others face more serious health challenges. And when we retire—as I did in November—it becomes easy to relax into long stretches of reading, sunshine, or hours spent at a favorite coffee shop. All wonderful pursuits.
Still, inactivity can become a dangerous cycle. Medical journals note that sedentary adults over 60 face higher risks of frail bones, cognitive decline, chronic disease, and major falls. One recent article reported that older adults sit an average of nine hours a day. For me, two hours feels like a lot—unless I’m on a long flight or watching Gone with the Wind for the umpteenth time.
Here’s the rub: breaking out of sedentary habits can feel like climbing a wall lined with nails. We’ve all heard the advice—take a walk every hour, stretch, stroll the mall, wash dishes, garden, do chores. But we often treat these simple actions as monumental tasks. They don’t have to be.
The fitness world calls this kind of movement NEAT Non‑Exercise Activity Thermogenesis. NEAT includes all the calories we burn outside of sleeping, eating, or structured exercise. It’s the sum of everyday movement: taking the stairs, walking while on the phone, doing laundry, washing dishes, or simply choosing to move whenever possible. Surprisingly, people who actively practice NEAT can burn up to 2,000 calories a day—without a single formal workout.
As many of you know, I’m an exercise and fitness advocate. It suits my ADHD and my inability to sit still like a monk glued to a screen. But even for those who don’t share my enthusiasm, organized exercise remains critical as we age. Ideally, we combine structured workouts with consistent non‑exercise movement for overall health and longevity.
If you want to change your habits one step at a time, remember that it can be as simple as adding more movement to your daily life. Pair that with cardio and strength training two or three days a week, and you’re golden.
Sometimes, we need to schedule movement intentionally. I can’t assume I’ll get the activity I need unless I write it in my planner. I carve out about an hour most days for structured exercise—a walk, a short run, yoga, or time at the gym lifting and stretching. If I don’t set that time aside, my scattered mind will forget.
You can schedule non‑exercise activity the same way. Set daily goals such as reaching 5,000 steps (about 2.5 miles), gardening, painting, or tackling chores you’ve been putting off. If an appointment is within walking distance, walk instead of drive. Visiting a neighborhood friend? Walk. Take the stairs when you can. Even a loop around the house counts.
A quick side note: the long‑held belief that we need 10,000 steps a day isn’t based on science. It originated in the 1960s as a marketing campaign for a Japanese pedometer. In my fitness community, it’s more about quality than quantity. A hilly hike boosts your heart rate and improves cardio fitness. A brisk walk burns more calories. Adding light hand weights increases both strength and cardio benefits. Some advanced walkers even use a weighted rucksack—25 pounds or more—to fire up the body.
Whatever you choose, remember that long periods of sitting pose a major health risk. If you’re retired, transitioning in life, or simply sitting for long hours at work, it’s time to reevaluate your activity level.
And remember: activity doesn’t always mean a vigorous workout though I recommend adding those a few times a week. It simply means moving more than you do now.
Your body will thank you.
Joe Pryweller is a longtime fitness advocate who has finished close to 20 half marathons, a full marathon and a Hyrox competition in his 60s and has worked with others on their fitness journeys. He also survived a heart attack in 2015 and has used that experience to motivate himself and others to reach fitness goals. He is also a Certified Personal Trainer through the National Academy of Sports Medicine and is setting up a motivational and exercise coaching business called New Chapter Strength that will be accepting clients in summer 2026. Joe also is a professional journalist who writes articles on fitness-related topics.
You can email Joe at New Chapter Strength LLC.