According to ONAPS (the National Observatory of Physical Activity and Sedentary Behavior), an adult spends an average of 9 hours sitting on working days and 7 hours sitting on other days.
This is all the more alarming given that retirement tends to accentuate this sedentary lifestyle. Travel is reduced, and time and social constraints decrease, and with them, an entire rhythm of life slows down.
However, the decrease in daily physical activity has harmful and multiple consequences for physical and mental health.
To stay in shape, it is essential to keep moving. Combined with a balanced diet, keeping your body active is the best "health investment" you can make once you retire.
We explain how to live an active retirement and combat sedentary behavior after 60.
Why does sedentary behavior insidiously increase in retirement?
With retirement comes time to relax and indulge in favorite hobbies. The pace of life changes profoundly: no more daily commutes and overloaded schedules!
Have you been dreaming of idleness for years? You'll finally be able to rest... but not too much.
You spend more time at home and remain seated longer, enjoying passive leisure activities (screens, prolonged reading, crosswords, knitting...). This change in lifestyle causes a drop in what is called "constrained mobility" (walking as part of one's job, moving around, exercising, climbing stairs...).
Without realizing it, retirement can quickly become synonymous with a sedentary lifestyle. Far from being trivial, this increased sedentary behavior increases the risk of cardio-metabolic diseases and mortality.
And a single weekly sports session will not make a difference if you spend the rest of your time inactive.
To stay in shape, both physically and mentally, it is essential to move and stay active, even in retirement. So, to enjoy a fulfilling retirement, there's no question of sitting on the sofa!
Why break with prolonged sitting, even as you age?
To combat sedentary behavior and its harmful effects on health, the World Health Organization (WHO) has established the following recommendations for adults (also valid for seniors):
- Practice at least 30 minutes of dynamic physical activity per day
- Limit time spent sitting; walk or stretch after 2 hours in a prolonged sitting or lying position
In France, only 61% of French adults meet these recommendations.
Sedentary vs. Inactivity
Sedentary behavior and inactivity are two closely related but distinct concepts.
A person's sedentary lifestyle is characterized by spending most of their time sitting or lying down. This lack of movement leads to very low energy expenditure.
Inactivity means that the person does not meet the WHO (World Health Organization) recommendations for physical activity, which advocate, for example, walking at least 30 minutes a day.
A sporty person can also be sedentary. The benefits of weekly sports sessions are then nullified if they spend most of their days sitting, without moving.
Move more for your physical, mental, and cognitive health
Breaking with prolonged sitting has positive effects on various aspects of health.
Physically, walking or stretching stimulates blood circulation and helps regulate blood pressure and blood sugar.
If physical activity is beneficial for the body, it is also beneficial for the mind!
When you get active, your body secretes hormones (endorphins, dopamine, or adrenaline) that help reduce stress and improve sleep quality.
Moving helps oxygenate the brain, which promotes concentration. It's magical, a few movements are enough to boost your cognitive functions!
What physical risks does a sedentary lifestyle pose for seniors?
Loss of mobility and autonomy
The less the body is used, the more difficult daily gestures become (getting up, bending down, climbing stairs...). Ultimately, the loss of mobility leads to a decrease in autonomy.
To prevent joints from stiffening, the body must be kept in motion. Even light but regular activity can keep your body robust for a long time.
Joint pain and osteoarthritis
A sedentary lifestyle leads to joint pain and osteoarthritis. It's obvious: the less you move, the stiffer and more painful your joints become.
Movement is key to limiting joint pain. Cartilage that is regularly and moderately stressed is well nourished by synovial fluid, which lubricates the joints.
Decline in bone density and osteoporosis
Bone density decreases with age, while the risks of osteoporosis and fractures increase. A sedentary lifestyle only accelerates bone aging, due to the low stress on the skeleton.
Regular physical activity stimulates bone remodeling and plays a preventive role in bone health.
Loss of muscle mass
The loss of muscle mass is one of the immediate consequences of a sedentary lifestyle. However, muscle mass already tends to decrease with age.
Muscle strengthening is therefore necessary after 65 to facilitate daily mobility, improve balance, and reduce the risk of falls.
Overweight
Less movement also means less energy expenditure, which promotes weight gain. Overweight and obesity are themselves associated with numerous chronic diseases (diabetes, joint problems, hypertension, sleep apnea, etc.).
Balance and falls
Lack of physical activity impairs proprioception, the ability to perceive one's body in space. Balance becomes precarious and the risk of falling increases.
Cardiac and vascular weakening
Remaining in a prolonged sitting position slows blood circulation and increases the risk of cardiovascular diseases (strokes, heart attacks...).
Risk of chronic diseases
Sedentary behavior is recognized as a major risk factor for chronic cardiovascular and metabolic diseases (type 2 diabetes) and certain cancers.
According to the WHO, lack of physical activity increases the risk of death by 20 to 30%. Thus, sedentary behavior is responsible for 4 to 5 million deaths each year worldwide. In France, 38,000 deaths and 62,000 pathologies could be avoided each year (Santé Publique France 2024).
What mental health risks are associated with inactivity?
Loss of motivation and energy
Haven't you noticed that the less active you are, the less you want to be? A sedentary lifestyle often leads to a lack of dynamism, chronic fatigue, and a drop in motivation. As if the mind also goes into "energy-saving" mode.
Social isolation and low morale
Retirement sometimes leads to a feeling of isolation and low morale. You no longer go out every day to see your colleagues.
Practicing physical activity in a group or with friends can help break social isolation. Signing up for a new activity provides an opportunity to connect and interact more with others.
Loss of body confidence
Lack of movement often leads to a loss of body confidence and apprehension about effort. With such an avoidance strategy, you enter directly into the vicious cycle of sedentary behavior.
Sleep disorders
Non-restorative sleep, insomnia, night awakenings, difficulty falling asleep, and other sleep disorders are closely linked to lack of activity. Low daily energy expenditure can disrupt the balance of wake and sleep periods. A 2024 study conducted by INSV (National Institute of Sleep and Vigilance) highlights the link between sleep quality and physical activity.
What is the link between cognitive health and movement?
Movement, a guarantee of brain oxygenation
Keeping your body moving stimulates blood circulation and oxygenation. And the brain needs a constant supply of oxygen to perform its cognitive functions (memory, concentration, attention span).
Decreased memory and concentration
An inactive body also means a sluggish brain. Seniors who are particularly sedentary more often experience attention disorders, memory problems, and difficulty concentrating.
Dementia and sedentary lifestyle
Several studies show that a sedentary lifestyle increases the risk of dementia and neurodegenerative diseases.
A study conducted from 2013 to 2021 among nearly 50,000 Britons aged 60 and over clearly identifies a correlation between a sedentary lifestyle and the risk of dementia.
How to stay active daily even in retirement?
The important thing to stay in shape is to keep your body moving throughout the day. So there's no need to do one or two intense sports sessions a week if you remain seated for the rest of your time.
Physical activity beneficial for your body is not limited to sports. It also includes commuting as well as domestic activities (cleaning, washing dishes, ironing, gardening, DIY...) or hobbies.
We are talking here about spontaneous physical activities, which are not sports but still require energy expenditure. This type of activity is grouped under the concept of N.E.A.T., Non-Exercise Activity Thermogenesis, which translates to physical activities without structured exercise.
Increasing your NEAT to stay in shape during retirement is simple; here are some ideas.
Walk more daily
Whenever you can, walk, for example, to get bread. If you take the car or public transport for your daily commutes, park a little further away or get off one stop earlier to walk more.
Treat yourself to a daily stroll to walk the dog or to meet up with friends or your spouse.
Get up regularly
To combat a sedentary lifestyle, the important thing is to break with the sitting position as much as possible. Try to get up at least every 2 hours when you are in a prolonged sitting position. The ideal is to move and get up regularly, to make a phone call, cook, or do any other standing activity.
Take the stairs instead of the elevator
Do you live in an apartment on an upper floor? This is a great opportunity to get some daily physical activity. Impose this routine on yourself: take the stairs to get home rather than the elevator. It's a simple habit, but so beneficial for your health!
Energize daily activities
And why not vacuum while dancing? Do squats while cleaning windows or dusting? Integrating more movement into your daily life can truly make a difference. The result: unlocked joints and high spirits!
Take care of your grandchildren
Your grandchildren are real assets for your dynamism. Playing with them, walking to take them to school, their activities, or the park allows you to stay active while building social connections.
Practice gentle but regular physical activity
WHO recommendations advocate regular physical activity. Choose a hobby that suits your tastes and physical condition.
Do you like to get fresh air? Opt for brisk walking or bike rides. Water sports such as swimming or aqua aerobics are also suitable activities for seniors. Yoga, stretching, or Pilates are perfect for stretching muscles and loosening joints.
Stretch regularly
Adopting a stretching routine helps preserve body mobility and relieve pain.
A few minutes of stretching per day are enough to improve flexibility and strengthen muscles.
A daily stretching session boosts blood circulation, reduces stress, and promotes hormonal balance.
The Bloon ball chair to effortlessly break sedentary habits
A large part of sedentary behavior is caused by prolonged sitting. So, is it possible to stay active while sitting?
Yes, dynamic sitting is possible thanks to Active Seat™Bloon. Its design promotes continuous micro-movements, so you constantly move your pelvis and engage your abdominal muscles.
The result: dynamic posture, a straight back, strengthened muscles, and stimulated blood circulation.
FAQ - Active Retirement
What is an active retirement?
An active retirement consists of integrating movement into one's daily life to preserve physical and mental health.
How to know if you are active or sedentary?
If you spend more than 5 hours a day sitting or lying down (excluding sleep time) and walk less than 5,000 steps a day, then you are sedentary. On MangerBouger.fr, you can take a test to find out your level of physical activity and sedentariness.
In summary, to stay active, walk at least 30 minutes a day and limit your sitting time.
What distance is recommended for walking at 60?
There is no specific recommended distance for walking at 60 and beyond. According to WHO recommendations, taking between 5,000 and 10,000 steps a day is a good goal for a healthy senior. You can then gradually adapt the duration and distances covered, depending on your physical condition.
What sports are suitable for seniors?
Gentle activities that do not create impacts on the joints are particularly recommended for seniors. Hiking, brisk walking, and cycling are popular among nature lovers. Swimming, aqua aerobics, yoga, and Pilates are also beneficial physical activities for staying in shape as you age.
The MangerBouger.fr website shares many tips and tricks for staying active after 65.
How long should you move per day in retirement?
The goal is to move regularly throughout the day. Moderate physical activity (such as walking) is recommended for a minimum duration of 30 minutes per day.
How to stay active in retirement without intense sport?
You can stay active in retirement without doing intense sport. Simply integrate movement into your daily life to increase your N.E.A.T.: walk, garden, DIY, walk the dog, or play with grandchildren...
What simple exercises for sedentary seniors at home?
Here are some simple exercises to help you move more during the day and feel better in your body and mind:
- Stretches (a 5 to 10-minute session morning and evening)
- Walking (at least 30 minutes a day)
- Standing up and sitting down on a chair several times in a row
- Working on balance by lifting one foot, while staying close to a support
Why does sedentariness impact mental and cognitive health?
Sedentariness decreases blood circulation and oxygenation of the brain. The brain, being less stimulated, goes into "standby" mode, which reduces the effectiveness of cognitive functions. Lack of social interaction can also promote isolation and decreased motivation.
Can you stay active despite osteoarthritis?
Yes, gentle physical activity is even recommended in cases of osteoarthritis to stimulate the synovial fluid that lubricates the joints. The most suitable activities are walking, cycling, swimming, aqua aerobics, yoga, or Pilates. A doctor or physiotherapist can advise you on a sport adapted to your physical condition.
Can you exercise with osteoporosis?
Yes, with medical advice, it is possible and even recommended to engage in gentle sports activity, even with osteoporosis. Muscle strengthening and balance work promotes bone strengthening, without risk.