If you spend more time on the couch than on your feet, your sleep may be paying the price.
A recent study led by Chona Patalen and colleagues from the Department of Science and Technology–Food and Nutrition Research shows how sedentary behavior and physical activity shape sleep quality among Filipino adults.
Analyzing data from 71,210 participants in the 2021 Expanded National Nutrition Survey, the researchers found that the average adult spends nearly 165 minutes a day sitting and only 144 minutes moving. More than one-third of Filipinos fail to meet recommended activity levels, while almost 30 percent are highly sedentary.
The result is that roughly one in three adults reports poor sleep.
Women, smokers, and frequent alcohol drinkers were most at risk, suggesting lifestyle habits matter as much as desk jobs. But there is good news. Replacing even a slice of sedentary time with moderate-to-vigorous physical activity significantly reduces the odds of restless nights. Swapping a Netflix binge for a brisk walk or quick home workout could help restore your circadian rhythm and your energy levels.
The study used isotemporal substitution analysis, a statistical method that models what happens when sitting is swapped for movement.
The verdict is clear. Moving more is not just about calories burned. It is about sleep earned. Programs promoting physical activity in schools, offices, and communities could help Filipinos build healthier routines and support the government’s goal of reducing physical inactivity by 15 percent by 2030.
The takeaway is simple. Your health and your sleep are not just numbers on a scale. Stand up, stretch, take the stairs, walk the dog. Even small, consistent movements can tilt the balance from groggy to rested.
Science shows that in the Philippines, where long workdays and urban sprawl keep many glued to their seats, moving more leads to better sleep and healthier living.
