You Can Stand to Hear This: Get Moving!
Physical Activity Can Be That Perfect Nutrition Partner
No health, fitness, or wellness program is complete without a physical activity component.
That’s not to say our food intake (and exposure to toxins) are any less important when it comes to preventing health problems. But as the World Health Organization estimates, physical INACTIVITY accounts for two million deaths a year, as it increases the risk of cardiovascular disease, diabetes, obesity, high blood pressure, and even mental health issues. The WHO stresses that moving regularly has significant benefits for the heart, body, and mind.
And I believe we need to move a lot! I’m not saying hit the treadmill for 4 miles tonight or lift weights for an hour (unless you’re already doing that, in which case, keep it up!). But a certain level of activity is necessary to maintain or grow muscle mass, gain and improve cardiovascular and respiratory health, as well as reduce fat.
It’s easy to get “lost in the weeds” of exercise education. There are so many fitness messages and options, and each person seems to have their own recipe for what to do. Personally, I like to incorporate some of the exercises I see in Men’s Health Magazine. For instance, when it comes to resistance work like weight training, I focus on the proper form that the magazine demonstrates in its articles and images, rather than on maximizing how much weight I can lift or push, or the number of repetitions. As physical therapy experts emphasize, the proper form needs to be maintained throughout each exercise movement, to help you work out more efficiently — that includes putting the muscle groups you’re targeting through their full range of motion. Doing it to true form, resistance training can help you improve muscle strength and tone, flexibility, and balance, as well as manage your weight (as you gain muscle, your body burns more calories at rest).
I also tend to walk, as I have never enjoyed running. This is in no way to argue against the cardiovascular and other benefits of running — if you’re in the physical condition necessary for it, more power to you! But this article is aimed mostly at that population of people who need to START a fitness program. It’s widely agreed that walking is simple, inexpensive, accessible, and even enjoyable. Ideally, getting in 30 minutes a day, approximately five times per week, will reap big benefits. And you should break a sweat during each outing because it’s an indication your level of activity is strenuous enough to benefit you. Another great tip is to walk at a pace where your breathing quickens but you can still carry on a conversation — a simple way to gauge if you’re working intensely and safely enough to get heart-lung benefits.
OK, so now you’re convinced that you need to get moving. Here are some other tips to get you going:
- Especially if you have current health issues, it’s strongly advised that you meet with your physician to discuss how exercise may fit into your goals, and how best to approach it: your doctor can either help you determine your exercise capacity (the maximum amount of physical exertion you can sustain) or refer you to the right specialist.
- Once you’re given the all-clear, start walking TODAY — not tomorrow. Begin where you’re comfortable, whether it’s 30 minutes straight or fitting it in when you can. (Research indicates even just 10 minutes of continuous moderate activity three times a day can give you the same health benefits as 30 minutes of non-stop exercise). Whatever approach you choose, make it a consistent habit and you’ll start feeling the mental and physical benefits very quickly.
- Pace yourself. Take things slowly and gradually work your way to increase how many times and how long you exercise, to avoid injury and burnout.
- If your exercise pursuits take you online, go for a reliable source. Check out government health and physical activity websites in your country. In the U.S., try the Department of Health and Human Services’ Office of Disease Prevention and Health Promotion. For my friends north of the border, try the Public Health Agency of Canada.
