SIMPLY HEALTH: yyy.2move.yourbodymore.now

posted 08/04/2008
Just think of all the modern devices that keep us from moving our bodies-cars, elevators and escalators, electric windows, remote controls, televisions, dishwashers, washing machines and dryers, roto-tillers, lawn mowers, leaf blowers, chain saws, electric toothbrushes, hair dryers, central heating, computers, telephones, frozen meals, mail delivery, vacuum cleaners, power saws, and electric pencil sharpeners. These conveniences, developed over the past hundred years, have had a tremendous impact on human life. However, our bodies do not evolve quickly and have not had a chance to adapt yet.

We will be subject to the demands, challenges and rewards of our physical bodies until such time that our head and brains exceed the size of our body. (Visualize your favorite alien here.) So until then, we need to stay active to keep our bodies functioning well. As a nation, we worship our athletes and champion this by sitting on our fannies as spectators. We idolize extreme sports but as a whole, the most demanding contact sport most people engage in is shopping. We don't necessarily have to take up rugby though. Mostly, we just need to move our bodies.

Increased physical activity helps and prevent many diseases-Alzheimer's, diabetes, arthritis, back pain, cancer, depression, high blood pressure, heart attacks, and the precursor of many diseases-obesity.

Increasing activity throughout the day is a lifestyle change that pays dividends for life. And it is never too late to start. In a landmark study on health and aging in a large population of nuns, David Snowdon, in his fascinating book, "Aging with Grace", tells of sedentary nuns who in their mid 70s decided to start walking daily. They went on to live well into their hundreds.

Benefits of physical activity are huge. Activity improves circulation and flushes the blood vessels, improving function of their target organs-most importantly the brain and heart. Bowel habits are regular with daily exercise. Mood heightens when exercise releases endorphins, a natural brain chemical that creates euphoria. Stiffness and pain are chased from the back and joints with regular activity. Anxiety and depression diminish with exercise. Sex drive improves with physical activity too.

At present, less than half of adults get the recommended amount of daily activity. Here are some ways to move more every day:

Get out of bed and plan for the ways you can move your body today.
Take a walk for just 15 minutes before breakfast-it will energize you.
Walk at lunch-it relieves stress or boredom and increases alertness.
Right when you get home from work, walk your dog -he'll love it and so will you.
Take a walk with your spouse and have an uninterrupted conversation.
Walk with your children, listen while they talk, and be a good role model.
Park your car in one spot and walk to do all your errands around town.
Choose the farthest parking spot from your destination rather than the closest.
Walk up that flight of stairs, and down again.
Throw away your remote controls. All of them.
Drink a tall glass of water; you'll have to get up and go to the bathroom soon. Repeat.
Park shopping cart in one spot in the store and walk back and forth as you gather items.
Walk over to a neighbor's house instead of calling them on the phone.
Walk out to your mailbox instead of picking up mail when you drive by.
If your job requires doing errands around town, get permission to do them on foot.
Take a yoga class; no headstands required.
Ride a bike; it doesn't have to be fancy. Try a stationary bike.
Dance to music, sing out loud, smile often.

How much exercise does it take to get or stay healthy? The current recommendation for weight maintenance is 30 minutes daily of moderate-intensity activity, or at least 20 minutes of vigorous activity three days a week. But things are changing.

A recent study published last week found that it took nearly an hour of daily activity to maintain a 10% weight loss and fitness in obese women. Other researchers are recommending walking nine miles a week. It sounds like a lot-but it's still less than 30 minutes a day. Additional activities could include:

Moderate Activities (30 minutes per day): dancing, stationary bike, household chores, golfing, light gardening, brisk walking, water aerobics, ping-pong, basketball hoop-shooting, using free weights, yoga, down-hill skiing, kayaking, horseback riding.
Vigorous Activities (20 minutes, three days per week or more): hiking trails, jogging, swimming laps, biking up hill, push-ups, soccer, racquetball, stacking firewood, jumping rope, jumping jacks, roller skating, cross-country skiing, singles tennis.

The following is an excellent resource for more information about activity and healthy lifestyle. Physical Activity for Everyone

< PREVIOUS COLUMN

NEXT COLUMN >

To comment on the column, email susan@sanjuanislander.com

news @sanjuanislander.com

ABOUT US | ADVERTISING INFO | CONTACT INFORMATION |