The COVID pandemic was a shock to the world, and yet we were already in a pandemic that most chose to ignore: a pandemic of inactivity. In July of 2012, an article was published in The Lancet signaling an alarm that physical inactivity, which increases the risk of many adverse health conditions such as coronary heart disease, type 2 diabetes, and breast and colon cancers, is the fourth leading cause of death worldwide. Where was the fear? Where was the outrage? Why wasn’t action taken?
Prolonged sitting, whether occupational or recreational, has become a normal aspect of modern living. Outside of densely populated urban areas, we are mostly car-dependent for basic transportation. Family members send texts to someone in the next room. Almost any consumer item that you desire is but one ‘make purchase’ button away. Even McDonald’s will deliver a Big Mac right to your door – the ultimate double whammy.
But all is not lost. According to the CDC (the US Centers for Disease Control and prevention), physical activity is one of the most important things that you can do to support your health. Adults need at least 150 minutes per week of moderate-intensity physical activity, such as brisk walking, recreational swimming or doubles tennis, or 75 minutes of vigorous-intensity activity such as running, fast cycling or lap swimming. In addition, at least two days of strength training activity are recommended.
How do you judge intensity? Try the talk test. As a rule of thumb, a person doing moderate intensity exercise can talk, but not sing, during the activity. A person doing vigorous activity cannot say more than a few words without pausing for breath. The more often you perform the activity, the more endurance you will build.
If 150 minutes per week seems like too much, break it down. Could you move for 38 minutes four times per week? What about 22 minutes each day? What about 11 minutes in the morning and in the evening? Even in small increments, physical activity counts. Slow and steady. There is no upper limit. Find movement you enjoy and do it.
Beware of becoming a ‘Weekend Warrior’ who concentrates activity into one or two intense workouts. Studies show that regular, moderate-intensity exercise spread across the week can help lower blood pressure, improve cholesterol and reduce overall cardiovascular risk more effectively than concentrated sessions. Daily or near-daily activity helps regulate blood sugar levels, insulin sensitivity and promote more effective fat metabolism. Consistent workouts promote muscle endurance, joint stability and flexibility, which can help prevent injuries. Exercise also releases endorphins and other mood-enhancing chemicals that promote a cumulative sense of well-being.
We all know that person who never seems to sit still. They are constantly moving; toe-tapping, fidgeting, pacing while talking on the phone, always taking the stairs. They are usually lean. Is it luck? No, it’s NEAT: Non-Exercise Activity Thermogenesis.
NEAT is the energy spent on everything we do that is not formal exercise, sleeping or eating. It can account for a sizable part of daily caloric expenditure and have a notable impact on weight management, metabolic health and overall energy balance. How to boost NEAT? Get a standup desk ‒ whether at home or work. Set a timer to move every 30 minutes. Park in the farthest spot. Take short walks. Dance to your favourite song. Do air squats while waiting for the microwave. Do pushups on the bathroom counter before brushing your teeth. Think of these as exercise snacks that are always good for you. Move, move, move.
Lastly, tortoises in the wild can live for 80 to 150 years on average; the wild hare up to four years. Slow and steady wins for sure.
Libby Heath shares her insights and advice through her column ‘Wellthwise’ here in The Phuket News. Please note that if you have a condition that requires medical treatment, consult your doctor. Contact Libby at: BeWellthwise@gmail.com