Week 4…Never Stop Moving!
Someone once asked me, if you were to only be able to give one nugget of advice to your patients as they age, what would it be? My immediate answer was… NEVER STOP MOVING.
As simple and basic as this sounds, this nugget of advice is critical as we age. Our body is designed to be in motion and once it stops, it is difficult to gain its full function back.
As a physical therapist, I can often tell the activity level of a person based on how their body presents. Someone who works at a desk, or lives a sedentary lifestyle will often have a forward head and rounded shoulders along with tight hamstrings and hip flexors. Their muscles can be atrophied from lack of movement. They often have chronic neck and back pain, and experience a host of other chronic diseases such as heart disease, obesity or diabetes. Contrasted to someone who works a more active job or has a more active lifestyle including exercise, they will often present with improved posture, less pain and stiffness, and have less incidence of chronic disease.
Have you ever heard the phrase motion is lotion? It is actually one of my favorite things to say because it really is true! Motion is lotion refers to the importance of movement to lubricate our joints with nutrient rich fluid. This naturally occurs when we move! It also refers to the importance of movement to maintain and improve the range of motion in our joints and the flexibility of the surrounding muscles, which can also help decrease pain and discomfort. When we don’t move, the result can be stiff joints, tight muscles, poor balance and ultimately pain and discomfort. The more we move, our joints are better lubricated, our muscles are stimulated, our circulation & breathing improves and our posture and balance improves. Soooo, one of the most important health habits we can practice is to MOVE. And, one of the best ways we can move is through consistent exercise.
Just like the foods we eat, exercise is medicine for the body too! Exercise is good for your body, your heart, and your mind. There are so many wonderful health benefits to regular movement and exercise. Here are some you should know about!
Exercise….
Reduces the risk of heart disease
Helps the body manage blood sugar and insulin levels
Improves mental health and mood
Strengthens bones and muscles
Improves coordination & flexibility
Reduces risk of falls
Improves sleep
Boosts energy
Combats chronic illness
Exercise is so vital to our overall health and wellness that the American Heart Association recommends adults should get at least 150 minutes a week of moderate intensity exercise aerobic activity, or 75 minutes of vigorous intensity aerobic physical activity; and 2 days of resistive training. They also recommend children 6-17 years of age should get 60 minutes of moderate- to vigorous- intensity physical activity per day, which can be broken up into shorter sessions throughout the day.
Unfortunately, despite these recommendations and the research that highlights the many health benefits of exercise, the vast majority of our population is not engaging in exercise. In fact, according to the most recent study by the U.S. Bureau of Labor Statistics, only 19.3 percent of the U.S. population engages in sports, exercise and other active leisure activities.
One of my goals, as a physical therapist and wellness advocate, is to help move the needle on that number by bringing light to the many health benefits of exercise and also provide tips to help motivate others to get started. Exercise is so vital to our health, making it a priority and part of our daily routine is critical! Here are some tips I use in my practice when I work with my patients and clients that I hope will help you as well. For those of you who are already exercising on a regular basis, good for you!
Tips to Motivate You to Start Moving & Exercising!
Do something that you ENJOY! Exercise does not have to be punishment to be worth doing. Studies have shown that when committing long term to an exercise routine, how much one enjoys it is a strong predictor of how long they will stick with it. Choosing a more enjoyable and perhaps easier workout is likely to become routine. There are so many forms of exercise that are good for the body! The key here is routine and making it a part of your lifestyle.
Just GET STARTED! If exercise seems overwhelming or you don’t know where to start, then make everyday activities more active. For example, take the stairs instead of the elevator, increase your walking distance by parking your car towards the back of the parking lot, alternate sitting and standing at your desk, take a brisk walk during your work breaks. Strive to move 3 minutes for every 30 minutes you are sedentary. After sitting for a 2 hours, get up and move for 12 minutes! That alone will make a marked difference in how you feel!
Find yourself an ACCOUNTABILITY PARTNER or GROUP you enjoy being with to exercise. My friend Dana and I do a 3 mile loop a couple times a week when the weather allows. We talk the entire time and support one another in whatever is happening in our lives at the time. Not only do we benefit from the psychosocial aspects of our walk which is good for our mental health but our heart health improves, our mobility improves and we have fun! Having a walking buddy or exercise group you are accountable to increases your consistency and makes exercising more fun!
Focus on the IMMEDIATE BENEFITS of exercise in the beginning. Things like an energy boost, better sleep patterns or increased productivity can be very motivating and keep you exercising in the early stages. While a long term goal of improved health is a good ultimate goal, it is sometimes hard to be motivated by something that takes time to achieve. Focusing on little improvements each day is key and in time, with consistency, you will notice big improvements. When exercise becomes a part of your lifestyle along with good nutrition, adequate sleep, hydration and positive social connections, that is when health improvement can happen!
Once you get started and into a steady routine, strive for 150 MINUTES A WEEK OF MODERATE INTENSTIY EXERCISE AND 2 DAYS OF STRENGTH TRAINING. That can be as simple as 30 minutes, 5 days a week including 2 days of strength training, or 50 minutes 3 days a week, including 2 days of strength training. Whatever works for your schedule. Just make sure it is on your schedule! Strength training is a critical component of aging gracefully and should be a priority in your exercise regimen. When you think of all the things you want to do as you age, let that be your motivation to start! I am not talking heavy lifting here but rather functional movement with resistance to help your body do the things you want to do!
When starting any exercise program SEEK THE ADVICE OF AN EXPERT, especially when learning appropriate strength training techniques. There are so many wonderfully trained experts who can get you started in the right way. Find someone you trust and are comfortable with. And don’t be afraid to invest in your health. Your HEALTH really is your WEALTH. There are many quotes that speak to this. Here are three of my favorites that have inspired me to not only take care of myself but also help others do the same.
“The first wealth is health.”- Ralph Waldo Emerson
“Health is the greatest of human blessings.”- Hippocrates
“So many spend their health gaining wealth, and then have to spend their wealth to regain their health.”- A. J.Materi
One of the best lifestyle and health habits you can engage in on a daily basis is to MOVE! Whether it is movement by making everyday activities more active, regular walking, strength training, group exercise, or leisure activities; do something! Your body, heart and brain will benefit and you will be so happy you started!
If you are just catching this blog now, be sure to go back and read the first three weeks of 8 Weeks 8 Habits to Health that highlight other important lifestyle habits focused on fueling the body and simple tips you can start using now to improve your overall health and well-being. If you are interested in getting individual help to implement these lifestyle habits and others, check out my services. It would be my honor to work with you and help you find your path to better overall health and well-being.
References:
American Heart Association