NORTH FORK, CA – All organisms are designed to move, including humans. Our sedentary lifestyle of the last 100 years is unprecedented, and we are paying a high price for this experiment. Even trees move more than some people. This does not mean we need to be doing intense aerobic exercise. You can actually do too much, creating a different kind of stress on your physiology. Ideally you should get at least 10 minutes of movement for every hour that you sit. And it is best to sit for only 3 hours per day.
Movement is essential for proper communication and function of the body’s systems. Your heart, circulation, muscles, bones, and joints all depend on movement. When you move you improve brain function, such as mood, memory, focus and learning. It also is needed for blood sugar control, hormone production, energy and metabolism, to reduce chronic inflammation, and to respond to illness and break down and remove toxins.
Where should you start? Consider your current level of condition. If you can, begin by walking every day for 10 minutes, and work up to a 2 hour walk at least a couple of days per week. If you cannot walk, or cannot go for 10 minutes, you may benefit from seeking professional help to get started. This may be doing some physical therapy, working with a personal trainer, taking a class, or even consider something through the internet. It is always best to be out in nature and the sunshine. Eating a diet that includes animal protein and fat is important for repairing tissues and building muscle.
Increasing the intensity of your effort intermittently is the best type of exercise. One minute of strenuous activity within a 10 minute exercise session is as effective as working out for 45 minutes at a moderate pace. This is time efficient, and much better than jogging or a treadmill. An example is to walk fast for 3 minutes (effort level 6-7 on a scale of 10 being the most). Alternate this with 3 minutes of strolling, and repeat 5 times for a total of 30 minutes. Do this three times per week.
Another great type of exercise is strength training. We used to get this naturally when life required more strenuous effort, such as moving rocks and building structures. A safe and effective way to do this is slow movements with weight, have good form, and to exhaust a particular muscle group in less than 2 minutes. Then wait a week before doing it again to allow your body to repair and make new muscles. Again, consider hiring a personal trainer to guide you.
You must know and respect your personal limitations, and do not over exercise. Commit to adding movement to your day, even if it is minimal to begin with. Research shows that even simply imagining movement has actual physiological effects. Why bother? You will have a greater sense of well-being, find enjoyment from moving your body, and receive all the benefits described above. Our physiology expects and requires motion.
You can read previous articles here: Focus On Vibrant Health.
Dr. Veronica Tilden can be your ally in having vibrant health. She uses traditional hands-on osteopathy and helps you take responsibility for your health, guiding you to make better choices in your life. Her office is in North Fork. You can find out more and schedule an appointment at DrVeronicaTilden.com.
