Is Lack of Movement Affecting Your Health
Talk to health experts and most will tell you that movement (or more specifically, exercise) is essential to optimal health and wellness. So how much movement is necessary for optimal health? Which movements make the most sense?
The Surgeon General recommends that adults get a minimum of 2.5 hours of moderate-intensity aerobic exercise or at least one hour and 15 minutes of vigorous-intensity activity or a combination of both each week. Additionally, adding muscle-strengthening activities like lifting weights or doing resistance training at least twice per week is recommended.
STAND
Set a goal to stand for about half your day. If you work in an office or desk, consider using a standing work desk instead of a traditional sit-down desk. If you must sit, then take stand up breaks for two minutes every 30 to 45 minutes. You can set an alarm on your phone or use a smart watch to remind you to stand up.
During the day, take a brief walk and consider doing some daily stretching.
WALK
Set a goal of walking 10,000 steps daily. Use the stairs, instead of the elevator. If you’re able to, walk or ride a bike to work. Get a dog — and take that dog on daily walks. Both dogs and humans need regular exercise. If possible, consider doing walking meetings to get in extra steps. For those with a standing work desk, consider adding a low-profile treadmill below to get in extra steps while working.
PUSH
Set goals that challenge your cardiovascular and strength resources. For less intense activities spend more time participating.
Examples include:
• 150 minutes weekly of moderate-intensity (jogging, yoga, dancing)
• 75 minutes weekly of vigorous activity (running, Zumba, organized sport)
• 30 minutes weekly of near-maximal activity (sprinting, jumping rope, resistance training)
While exercise and movement are important to health, it’s important to remember that adequate sleep, stress management, a nutrition-focused diet and healthy, supportive relationships are just as important. Physical activity helps relieve stress, anxiety, depression and anger. In the beginning physical activity can be difficult, but over time, your body adapts and a “feel good sensation” is often described. So let’s get moving!
Jeremy Gilsoul is a functional medicine health specialist and a licensed acupuncturist. He has been helping clients recover from health concerns for over 10 years. For more information, visit gilsoulhealth.com.
Physical inactivity may be a factor in several diseases and disorders including:
Obesity
Type 2 diabetes
Heart disease
Some cancers
Arthritis
Mental health
Insomnia
The research is pretty clear that movement is essential to health and doctors often tell their patients to be active, but are they listening?
Statistics suggest we are falling short:
• 1 in 3 children are physically active daily.
• Less than 5% of adults participate in 30 minutes of physical activity daily.
• More than 80% of adults and adolescents do not meet both aerobic and muscle-strengthening activities.
• Less than 34% of U.S. adults aged 65 and over are physically active.
• Children now average more than 7.5 hours a day in front of screens.
• Nearly 1/3 of high school students play video or computer games for 3 or more hours a day on average.
•While all these statistics are concerning, those that jump out most are those affecting children. Increased screen time for children not only poses a risk just due to inactivity, it may be putting their brains at risk as well.
• Children aren’t the only ones whoneed to get out and be more active. According to a recent Nielsen report, adults in the United States are watching over five hours of television per day on average.
The bottom line is that we all need to move more.
A comprehensive wellness program includes getting adequate physical activity. The trick is to do enough, but not to overdo it.
You can achieve great results by focusing on three activities: standing, walking, and pushing.
