Humans need movement
It is not uncommon for me to run into people who tell me exercise is just not for them. Some have medical concerns and many just do not have the time or interest in physical activity. Most are happy to have a close personal relationship and time to spend with their couch and TV.
Asking the question as to why exercise and physical activity is so important is a little bit like asking why your longevity is important. Humans must have a fair amount of physical activity to maintain a healthy life expectancy. Without regular physical movement, muscle and bone density is lost and your circulatory system is slowed, affecting distribution of key nutrients and oxygen which also promotes inflammation and other health problems.
Over the last few years, there has been a lot of discussion around what are called blue zones. These are specific areas around the world where people live much longer than the average life expectancy. It should be no surprise that a common factor to each one of these zones is their population has high levels of daily physical activity.
In the last couple of years, information on a large 12-year study has been in the news. The research coming from the study of 334,000 participants concluded being sedentary carries a higher risk of premature death as compared with the number of deaths attributable to obesity. It has become pretty clear that low physical activity leads to many aspects of our current health crisis in the United States and around the world.
If you truly think about it, there is no reason to allow sedentary behavior to take hold of your lifestyle. Even people with very limiting health conditions should have some level of physical movement and activity, even in small amounts. I would like to take a look at a group of exercises that takes only 15 to 20 minutes, a few times a week that can make a difference.
As much as I like to encourage higher levels of exercise, life changing physical activity can be done in a low impact format for only 15 to 20 minutes, three times per week. These activities can be done at home, at local gyms or with trainers that specialize in low impact physical activity.
Low impact physical activity can be as simple as walking a predefined distance, then building on increasing that distance over time. Another simple approach is holding small dumbbells while walking up and down stairs for a few minutes each day. For those of you who have a limited ability to walk or climb stairs, there are other options. For example, use a low impact approach using light weights that require you to perform slow, controlled movements where your muscle groups are placed in a constant state of tension. Many low-impact fitness professionals that practice this technique for their clients find it much safer and in many cases more effective.
So the first big question about short, low-frequency workouts is how effective can they be if you only work out a few times a week? I do not think it becomes a question of effectiveness, but rather an answer to avoid sedentary behavior. All physical activity that keeps the human body moving can have positive benefits. Physiologically, we humans are designed with an amazing array of movement skills and they need to be used daily.
The fact that we tell ourselves we do not have time to move or be physically active is counter to our nature. OK, fair enough, an hour at the gym or a couple of hours running may not fit your lifestyle. But using a low impact approach for short durations of 15 to 20 minutes a few days a week can fit pretty well into a very busy schedule.
I also think that fitness and exercise have gotten a bad rap as an activity realm of body builders and fanatical endurance folks. When you talk exercise with out of shape people, they envision a regimen of high volume exercise with ever increasing weight and longer workouts to show results. With that comes the fear of injuries, sourness and suffering that supposes no pain no gain. Let me be the one to break the news to you that physical activity does not need to be painful to be effective. Health care providers and fitness professionals need to do a better job dispelling the idea that one size fits all when it comes to physical activity. The whole idea and misunderstanding of being active and exercise can become a rather large deterrent for many people, people with health concerns for example.
It is no surprise that the folks who can benefit the most from 15 to 20 minutes of physical activity a few times a week are inactive people with moderate persistent health conditions. The need to offer options for these folks have prompted fitness professionals and the health care community to become very creative in designing low impact, yet effective programs. Osteoporosis, arthritis and post-surgery conditions can make exercise difficult and painful. In many cases, it is the people with these conditions that need the exercise the most. Health care and fitness professionals have developed very detailed assessment processes that let them map a safe and comfortable starting point based on each individual’s current condition.
Today, more then ever, there are so many options that can fit you and meet your specific level of physical activity. From basic walking or low impact weights to yoga and bicycling, fun healthy physical activity can be found. Also keep in mind a good option is seeking help from a fitness professional that specializes in low impact 15- to 20-minute workout programs that are personalized to fit your unique challenges. The common goals that are very consistent across all our physical activity needs to include muscle strengthening, build cardio vascular efficiency and mobility along with improved flexibility.
The bottom line is sedentary behavior can and will lead to serious health challenges. Whether you’re over weight, injured and need physical therapy or just lack motivation you need physical activity to jump start change in your health and wellness. There is just too much overwhelming evidence that shows sedentary lifestyles can be devastating to your health.
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Judd Jones is a director for The Hagadone Corporation in Coeur d’Alene.