Keep Moving All Day Long!

Whenever I have the joy to observe an athlete in their 90’s still impressively competing, I always inquire “what’s your secret”?

The answer, to a person, is always simply to “keep moving”.

We are not meant to sit.

This applies to ALL of us- those who exercise regularly and those who do not.

It might seem that regular exercise gives one a pass to sit-away the rest of the day.

I played 2.5 hours of pickleball yesterday not only on a beautiful day weather-wise with a clear azure sky overhead, but competition-wise as well.  Equally matched, the four of us ran and chased and dinked our way to close matches with two- point differentials for the most part.

Absolutely exhilarating.

Returning home, I toiled away at my desk for six hours.  As I so often do, I became immersed in my work and barely moved from my extremely comfy office chair during that time frame.

Not good.   Research shows that exercise does not give one a free ticket to sit for prolonged periods of time.

The phrase “keep moving” truly has meaning behind it.

“The cure for too much sitting isn’t more exercise. Exercise is good, of course, but the average person could never do enough to counteract the effect of hours and hours of chair time.”

Professor Marc Hamilton, Ph.D., Pennington Biomedical Research Center

Being aware of this issue is of paramount importance, especially for those of us who think that our athletic and exercise pursuits check the box.

What are some of these negative effects?

A 2011 study documented 800,000 people and their sitting habits.  The study found that people who sit the most, compared to people who sit the least, have a greater risk of disease and death:

• 112% increased risk of diabetes.
• 147% increased risk of cardiovascular events like heart attack and stroke.
• 90% increased risk of death from cardiovascular events.
• 49% increased risk of death from any cause.

 Sitting more than three hours a day may be responsible for more than four hundred thousand deaths every year worldwide.  Just because you’re sitting doesn’t mean you’re sedentary — just ask any cyclist or rower.  The problem is sitting motionlessly.   
Dr. Michael Greger

We have been created to move.

Modern society has made it ever so easy to go throughout the day motionless, therefore focused thought to combat this is necessary.

The fabulous news is that this is doable! 

Take a stab at adding additional movement to your day and notice how much better you feel about yourself.  Simply moving throughout the day has also been shown to be a key component in weight control.

Increasing “physical lifestyle activity” levels, offers the solution.  This is defined as all of the physical activity associated with daily life such as performing occupational work tasks, household chores, and transport.

Read below for practical suggestions regarding the incorporation of this concept.

Tips

These tips originate from startstanding.org, Harvard, the Heart Foundation. as well as some of my own.

1. Set alerts on your phone or watch to move every 20 minutes or (or longer at first).
2. Simply get up out of chair to walk back and forth inside the house.
3. Take a stroll outside or even just a walk around your yard.  I have a 95-year-old friend Boone , who strolls around outside the perimeter of his tiny-house.  If he can do this, so can you!
4. Put your favorite music on and dance around the kitchen while preparing meals.  No one is watching!
5. Break up household chores throughout the day- get up to put that load in during commercials.
6. Schedule calls to friends during a time where you can put earbuds in and walk outside or while inside dust, sort clothes or check off other household chores.
7. Try a standing desk, an under the desk cycle or elliptical pedal machine while working or watching TV.
8. Stand at your kitchen counter and work on the computer, sort mail, or file papers.
9. Walk and move while brushing teeth.
10. Put makeup on while standing.
11. Sit on a stability ball.
12. Get up and march in place.
13. Garden.  Take a break to go pull weeds, water plants, or tackle other outdoor projects.
14. Play with the grandkids!  Get on the floor-and do that puzzle or activity.  Get outside and walk or kick that ball.
15. Stand from your chair and do squats with the chair behind for balance-.  If you are fit get up and do lunges/squats/yoga poses between work or TV and hobby projects.
16. Walk the dog.
17. While out take the stairs or purposely park a distance away.
18. Arrive early to appointments and take the time to walk outside or in the building. If wait times are long be sure to get up and walk around.
19. Finally, although it may seem counterintuitive,  the American College of Sports Medicine states that the “key to dealing with arthritis is to KEEP MOVING! “.  Check out their infographic for more information.
    
     
    

    “We need as a society to believe more that aging is an opportunity to be grasped, that to get into your 60s, 70s, 80s, and 90s you can do just about anything in life if you maintain your functional ability,. We’ve got to communicate as a society the importance of moving – and think of it as an investment.”

Dan Ritchie, PhD, president of the Functional Aging Institute

Keep Moving!