Timeless Truth: Move Your Body Vigorously with Purpose Every Day.
Did you know that a sedentary lifestyle is considered by many experts to be worse for your health than anything else? Consider this. If you sit in an office chair or on your couch for more than six hours a day:
- Your risk of heart disease increases by 64%.
- You’re potentially cutting off seven years of quality of life.
- You are also more at risk for certain types of cancer.
Simply stated, sitting is a killer. The good news is it’s easy to counteract.
Whether you love exercise or hate it, here are some things you can do to mix up your routine and add a new level of movement to your life.
Simply stated, #sitting is a killer. Movement matters. Learn more for your #health Click To Tweet
If You Don’t Exercise Regularly Or At All:
Start moving your body today! From taking the stairs or mowing the lawn to hiking, biking or ballroom dancing, there are a million ways to incorporate exercise into your daily life. Any pedometer can help you measure how much walking you get, and there are organizations who provide pedometers for free.
A FitBit is a tool we love at aVivoPur. Once you have one, there are no additional costs and it is a fun way to create a network of friends who can encourage each other and track multiple goals, including sleep, diet, and water intake.
Instead of investing an hour at the gym, what if you could get more fit with 10 minutes here, 10 minutes there throughout your day? In a study published in Preventive Medicine, researchers found that multiple workout sessions throughout the day –even as short as 6 minutes each –help sedentary adults reach fitness goals similar to those achieved by working out for 30 minutes at a time.
- Do anything and keep it simple.
- Walk around the block.
- Gently stretch a little.
- Go get things! Go get that water glass you left in the other room but usually just get another one. Go get it and you will get more steps on the pedometer and benefit from the exercise.
- Get up from your desk at least once an hour and move around to give your back and neck a break from “desk-itis.”
- Every few weeks or each month after you have done “more than you used to do” evaluate how you could “do a little more.”
- Discover things you LIKE to do which keep you moving.
- Eventually work up to being more vigorous.
If you exercise because you “should”:
- See if you can find ways to exercise that you actually enjoy.
- If at all possible, do at least some of your exercise out of doors.
- Do what makes you happy. If power walking around a mall is more fun than being outside, then go for it.
Want to try something really new? I know a 4th degree black belt now in his 70s who started in his 60s. He can do the splits just as well as our gymnast daughter, and maybe better. It took 10 years of working at it slowly but he got there. What have you always wanted to do?
If You Love to Exercise:
- Remember to stretch and allow for periodic rest.
- Moderation is the key. Overdoing the exercise can be detrimental long term and is a big reason many people who loved to run in their 30s and 40s are no longer running in their 50s and 60s.
- Give your body the support it needs between workouts with extra supplementation to meet the demands you place on your body.
- Athletes appreciate our Premier Magnetic Therapy Mattress Pad for overnight recovery.
- Even if you exercise intensely once a day, frequent movement throughout the day is still important. Follow the 10,000 step rule with your FitBit.
How much should you exercise?
As a general goal, aim for at least 30 minutes of physical activity every day. If you want to lose weight or meet specific fitness goals, you may need to exercise more. Want to aim even higher? You can achieve more health benefits, including increased weight loss, if you ramp up your exercise to 300 minutes (5 hours) a week.
- Four to five hours a week total can be good enough, and really is a lot for most people.
- Include two or three 20-30 minute weight workouts, with the balance being more aerobic.
- Also be sure to support your joints and body with proper nutrition and supplement your diet if needed, especially if this exercise and movement is new to you or a lot more than usual.
- Aim for at least 10,000 steps of general movement throughout the day in addition to short periods of vigorous exercise.
Pure Living Points:
- Try adding an electronic tool or a couple of smartphone “apps” to add enjoyment to your workouts.
- Listen to music or motivational messages during workouts. Even if you don’t even particularly focus on what is being said the positive messages are sinking in.
- Remember to “unplug” occasionally and enjoy the natural world.
- Find a path, a lake, a rural lane and run, walk or bike along it with an eye to the long view to clear your mind.
- Short on long chunks of time? If you can’t fit in one 30-minute walk, try three 10-minute walks. What’s most important is making regular physical activity part of your lifestyle.
- Support your body nutritionally for what you demand of it. This can help prevent injury.
- If you are injured, please consider alternative strategies for healing. The President of aVivoPur was told in 1997 that she “had” to have surgery for her painful knees. She decided instead to “try” magnetic therapy and as a result never needed the surgery. Furthermore, she has since earned a black belt, run 5k’s, and completed a triathlon. Read her story by clicking here.