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Outlooks & Setbacks Saturdays
Not Moving Your Body
Have you ever considered that not moving your body is actually causing you harm in the long term?
We don’t tend to think too long-term about our decisions; instead, we tend to think about what feels good right now. As humans we are primarily driven by our immediate needs and desires without thinking about the impact on our future selves. Think about finances or eating or movement. When we get paid, unless we are very intentional about saving, all the money is gone before we blink. When we see something we want to eat, we typically give in and eat it because we want the satisfaction of how good it tastes - we don’t think about how overeating causes weight gain and negative health consequences over time.
The same is true of not moving our bodies. At the end of a long day, where many of us are sedentary, the last thing we feel like doing is moving our bodies. We want to sit on the couch and relax; however, our bodies are begging us to get some movement.
Our bodies were not designed to be sedentary and when we don’t keep our muscles and joints active, they start to atrophy. Unfortunately for us as humans, this means that we need to fight against our desire for what we want right now and aim for what we want/need most. When it comes to our health, this means that even when we want to just sit on the couch after being sedentary all day, we need to think about what we want most, which is for healthy bodies in the long term. It also means that sometimes we need to say no to the junk food - even though it’s what we want right now - to be able to say yes to our longterm health.
It’s such a simple concept but it is not easy to execute. It’s also the type of thing where doing it once doesn’t add up to long term health. We are the products of what we do consistently over time. So if we are consistently not moving our bodies, then we will have the consequences of that. Or, if we are consistently moving our bodies, then we will have those consequences.
The next time you check your step counter and see that it’s too low, find a way to get up and get moving. Make it a habit and overtime you will reap the benefits. If you don’t, you are ultimately sabotaging your future self.
Interesting Fact #1
If you stand or move around during the day, you have a lower risk of early death than if you sit at a desk. If you live a sedentary lifestyle, you have a higher chance of being overweight, developing type 2 diabetes or heart disease, and experiencing depression and anxiety.
Interesting Fact #2
Humans are built to stand upright. Your heart and cardiovascular system work more effectively that way. Your bowel also functions more efficiently when you are upright. It is common for people who are bedridden in hospital to experience problems with their bowel function.
Interesting Fact #3
When you are physically active, on the other hand, your overall energy levels and endurance improve, and your bones maintain strength.
Quote of the day
“Sitting is an act of accumulating movement!” ― Mehmet Murat ildan
Article of the day - Adult health
What are the risks of sitting too much?
When you sit, you use less energy than you do when you stand or move.
Many people sit for long periods of time, such as at a desk, behind a wheel or in front of a screen. Research suggests that there are health risks from too much sitting.
Extended sitting has been linked to obesity. It also has been linked to a cluster of conditions that make up metabolic syndrome. These conditions include increased blood pressure, high blood sugar, excess body fat around the waist and unhealthy cholesterol levels.
Too much sitting overall also seems to raise the risk of death from heart disease and cancer.
Researchers analyzed 13 studies of sitting time and activity levels among more than 1 million people. They found that people who sat for more than eight hours a day with no physical activity had a risk of dying similar to the risk posed by obesity and smoking. But 60 to 75 minutes of moderate aerobic physical activity a day offset the effects of too much sitting.
Other studies have found that for people who are most active, sitting time has little effect on their risk of death.
Overall, less sitting and more moving can aid in better health. You might start by simply taking a short break from sitting to standing every 30 minutes. Or find ways to walk while you work. Here are other suggestions:
- Stand while talking on the phone or watching television.
- If you work at a desk, try using a standing desk some of the time. You can improvise by standing at a high table or counter. It is not clear, however, whether standing, on its own, is effective for lowering the risk of too much sitting.
- Have a walking meeting with coworkers rather than sitting in a conference room.
- Place your work surface above a treadmill so that you can be in motion when you need to use the computer. You can do this by placing your computer screen and keyboard on a stand. Or get a specialized treadmill-ready vertical desk.
Movement of all types can have a great impact on your health. Even leisurely movement can help improve health. For starters, you'll burn more calories. This might lead to weight loss and improved energy. Also, physical activity helps build muscle tone and support your mental well-being. This is especially important as you age.
Question of the day - What do you find is the most difficult part of moving your body?
Self Harm & Self Sabotage
What do you find is the most difficult part of moving your body?
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