Few things can promote health and wellness as well as physical activity. While many consider exercise a chore, many healthcare providers agree that “If exercise was a pill, it would be the single most widely prescribed medicine in the nation / world.” This implies (1) that exercise should be widely prescribed and (2) that exercise acts like a powerful medicine with positive outcomes. So, when do you exercise? Okay, let me rephrase that . . .
Why should you exercise?
Unhealthy behaviors like smoking and physical inactivity impact 50% or more of individual health status. Sitting has been described as the “new” smoking . . . and, by the way, no one is promoting smoking as a pathway to wellness. We should all be sitting less and moving more. Movement equals physical activity. Physical activity over time equals exercise. Physical activity and exercise can have immediate and long-term health benefits. Why you should exercise includes:
- Physical inactivity is associated with increased depression and dementias like Alzheimer’s disease; increased chronic illness like heart disease, high blood pressure, diabetes and cancer; and contributes to excess weight and obesity.
- Exercise can enhance brain health, memory, and cognitive function. Exercise can also lower heart disease risks, lower blood pressure, improve glucose control or reverse / prevent type 2 diabetes.
- Weight-bearing exercises increase bone density and muscle strength. Osteoporosis has been increasing over time, primarily due to an aging population and a lifestyle change supporting less physical activity.
Since the COVID-19 pandemic, there has been an increase in the symptoms of anxiety and depression. Exercise releases endorphins which reduce stress and improve mental mood.
There is ample evidence that exercise can increase energy levels and improve overall well-being. This is credited with improving general quality of life.
How to begin
To begin exercising, start slow and increase the duration and intensity as you get stronger. Begin by making simple changes that increase movement without challenging your daily schedule. These tips include:
- Always park a little farther from the entrance of a building.
- Take the stairs instead of the elevator.
- If you watch television, get up and move during commercials.
- As activity levels begin to increase, slowly add a few minutes of dedicated “exercise” to the day. These tips include:
- Chair exercises with stretching or repetitive movement. The University of California San Diego has an excellent Computer & Desk Stretches online. Additionally, Weber State University also has an excellent Yoga at Your Desk resource online.
- If the day allows you a 15-minute break, use that time to walk up and down a flight of stairs. Some people make it a habit to use restrooms on a different floor to squeeze a few moments of extra activity into the day.
- Working from home? Grab the vacuum and take long extended movements while cleaning the house.
If you’re thinking the above will not make a difference, you should realize muscles don’t care “what” you do, only that you “move” when you do it. These short bouts of activity can add up at the end of the day. Your goal is 30 minutes or more a day. These tips will get you there.
What’s the goal?
Knowing the end game or goal is important. For children six through 17 years of age we’re hoping for 60 minutes of moderate-to-vigorous physical activity every day. For adults the activity goal is 150 to 300 minutes of moderate-intensity activity a week or vigorous-intensity aerobic activity for at least 20 minutes, three days a week. That’s approximately 30 minutes or more at least 5 days a week. The best part? It does not have to be done all at one time. Multiple short bouts of movement produce similar outcomes as a single extended bout of movement. Additionally, all adults should incorporate activities that maintain or increase muscular strength and endurance for at least two days per week. For more information, check out the American College of Sports Medicine’s resources on activity across the lifespan. Bottom line: do what works for you — but do it!
Summary
In 2009 the British Journal of Sports Medicine wrote that “physical inactivity is the biggest public health problem of the 21st century.” The Lancet reported (2012), that in view of the global reach of physical inactivity, “the issue should be appropriately described as pandemic, with far-reaching health, economic, environmental and social consequences.” Yet only about 25% of adults are moderately physically active. So, as you’re moving around today what you should be deciding, “is what to do with the time that is given us.” (Gandalf, The Lord of the Rings)
From this day forward, just get up and move!