Sir Isaac Newton proposed his First Law of Motion, the law of inertia, in 1687: A body at rest tends to remain at rest. A body in motion tends to stay in motion. Bodies will continue in their current state, whether at rest or in motion, unless acted on by a greater outside force.
The link between exercise and good health is a strong one. Still, many people -- particularly older adults -- find it difficult to take part in formal exercises, and become less physically active over time.
"You MUST keep moving as you get older to keep moving as you get older"
"Move it or lose it"
Many people wonder why they are hurting and then they tell me that they sit at a desk for 8 or more hours per day.
The human body is designed to move. It is a perfect motion machine that has been engineered perfectly to run and jump and hunt and gather and to work very physically from a young age just to survive. But wait a minute, we humans haven't really done that stuff regularly since before the industrial revolution. So, what does that mean for our health in a modern age?
We’ve become a sedentary society. It’s easier not to move. Modern living does not provide enough motion and most importantly, enough of the proper motion to keep the body fully fit, functional and pain free.
Scientists are discovering that if you keep moving, you can enjoy health benefits throughout your life, especially later on.
According to a study published in the British Journal of Sports Medicine, people over 60 who stayed active in their everyday lives -- such as gardening and taking care of their car -- even without participating in a formal exercise program -- had a lower risk of developing metabolic syndrome which can lead to diabetes, heart disease or heart attack, and even death.
This study showed that participants' waistlines were trimmer and their cholesterol was lower. The men in particular also had lower levels of insulin and blood sugar.
Being active on a regular basis also benefits everyday living. It can help you fall asleep faster, be more energized during the day, and boost concentration -- all of which make work and play much more satisfying.
If you want to move well when you are older, you must keep your body moving well as you age. Life is motion. When we stop moving, we stop living, which is why staying active is the number one desire of people as they age. When you talk to healthy people over 80, they will almost unanimously say their secret is "keeping active." Motion is vital for health and aging well.
So, if you've slowly turned into a couch potato, it's time to get up and get moving. You'll have a happier outlook and greater quality of life.
Even if you have a physical condition, like arthritis, that makes it harder to get off the sofa? Physical activity will actually help with osteoarthritis and rheumatoid arthritis. It's OK to start slowly and add movement as you get more comfortable. But, be consistent and, over time, you'll have less pain and move more easily.
So start moving in ways that you were designed to move. Try doing one or two of these things everyday:
- Stand up as much as possible.
- If possible to self-propel yourself to where you are going, do it -- walk, bike, skateboard, etc...
- Get up every 30-45 minutes and stretch your back or hips or do some squats.
- After you do that, walk around for a few minutes (this has NOTHING to do with burning calories by the way -- you just need to move).
- Take the stairs.
- Carry your groceries to the car instead of using the cart (if possible).
- Squat a few times a day (or when you go to the bathroom).
- Walk as much as possible.
- Foam roll while you watch TV or read.
- Take your shoes off at your office and roll your feet on a PVC pipe or on a golf ball.
- Keep a lacrosse ball in your car and roll out your back, glutes, hamstrings and shoulders during your commute.
- Hang from something a few times a day.
- Get down on the ground a few times a day -- then get back up using your own power.
- Sit on the floor while you eat a meal (helps you get hips through different ranges of motion)
- Don't slouch.
Even if you spend two hours lifting heavy weights in the gym, it will still benefit you to move around as much as possible during the time you're not in the gym. If you exercise vigorously for an hour or more every day but then you sit on your butt for the next 8-10 hours, you are almost equally susceptible to the same health risks as a sedentary person who sits for long periods of time. I know, it doesn't seem right some how….but it's true.
We all need to make a conscious effort to spend more time on our feet moving as we were designed.
Assess your daily routines and look for opportunities where you can be active.
In fact, right now as you are reading this….get up and move around and stretch for a few minutes. Your body will be healthier and happier for it.
Reba