Let’s Move It!

Let’s Move It

D. S. Mitchell

 

Sedentary and Overweight

Our society is becoming more sedentary and overweight. Many of us spend hours behind a desk at our jobs.  We drive our cars to the fast food drive thru, never even getting out of our cars.  We use our computers to shop, without ever leaving the house.  With decreased activity people are increasingly complaining of posture related aches and pains, depression, anxiety and low self-esteem.

Too Much Sitting

Just like we enjoy eating and drinking too much, we enjoy sitting too much. We are surrounded by cars, snacks, elevators, sugary drinks and fast foods. The problem has become serious enough that the World Health Organization has a new agenda focused on encouraging physical activity.

Exercise For Mental Health

A “Black Dog Institute” of Australia study found that 1-2 hours of exercise per week can prevent depression. In addition to improved mental health multiple world-wide studies have shown that vigorous movement can stave off heart disease, stroke, high blood pressure, fatigue, diabetes and even cancer.

Sitting Equals Smoking

Our country, and most of the industrialized economies are suffering from a “sitting disease”.  Physical inactivity is one of  the top 10 causes of disease and disability according to a recent study. That study attributed 1 in 6 deaths to “sitting” which is equal to smoking in that country.

Moving All Day, Everyday

We were designed to be hunter gatherers, moving all day, every day. While our minds are in the 21st century our bodies are still in neolithic mode. We were not built to sit in front of a TV or a computer, or a steering wheel. The decline in physical activity since the 1960’s is putting increased pressure on our strained health and social systems and the quality of life for individuals and families.
Most experts recommend 30 minutes daily, five days a week. Walking, swimming, pool walking, or cycling are all good choices.  The exercise should be enough to raise the heart rate, increase respirations, and cause a sense of warming.

Carry A Load

Most particularly for ageing women, experts recommend load bearing exercise.  These load bearing exercises should be done 2 days or more a week. It is extremely important for senior women to protect against muscle weakness and bone thinning which lead to fractures. Whatever you can think of to use your muscles, do it. Carrying weight, such as grocery sacks, digging in the garden, bicep curls. Most experts recommend: get out of the gym, it will be more enjoyable. We were not made to be inside.

Boredom Is The Death Knell For Any Exercise Program

Whatever our age, we need both strengthening and aerobic exercise.  They say variety is the spice of life, and we should be doing different types of physical activity to keep us engaged . Boredom is the death knell for any exercise program.

Call It Living

I think we should stop calling it “exercise” and start calling it “living”. Living includes dancing, walking, gardening, biking, hiking, swimming, yoga, roller skating, and running. Do something physical. Get hot and sweaty for at least 10 minutes daily, keeping 150 minutes a week as your goal. It could mean the difference between being house bound or wheelchair bound, and walking that marathon on your 100th birthday. It is about how long, and how well you live.

A Short Walk

According to physical fitness experts, happiness and health is just a short walk around the neighborhood. Let’s try it.

 

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