Movement, Posture, Ergonomics, Mindset, Nutrition
Most people KNOW that physical inactivity is detrimental to health. The human body is developed in such a way that most systems (skeletal, muscle, metabolic and cardiovascular) do not develop and function in an optimal way, unless they’re stimulated by regular physical activity (Booth et al., 2008). Inactivity ranks 4th among the 5 leading causes of GLOBAL mortality, along with high blood pressure, tobacco use, high blood glucose and obesity (World Health Organization, 2009). The health risks of physical inactivity are similar to tobacco use (Lee et al., 2012). There is one simple solution: BE ACTIVE and MOVE OFTEN!!! Start TODAY and move more!
Inactivity increases the risk of adverse health conditions that are major causes of death and disability worldwide (United Nations, 2011, 2018), including:
HOW MUCH ACTIVITY IS ENOUGH?
The benefits of physical activity are extensive. Evidence clearly demonstrates regular physical activity is one of the most important things people, of any age, can do to improve their health. Many doctors call it the ‘miracle drug’ to drastically improve the quality and quantity of life! Dr. Mike Evans has an excellent video explaining the benefits of only 30 minutes /day!
The Canadian Society of Exercise Physiology, Health Canada and most fitness and health organizations promote 150 minutes of moderate intensity physical activity each week. That’s 30 minutes - 5 days / week.
MORE REASONS TO MOVE MORE OFTEN!
HOW TO MAKE IT HAPPEN?
Breaking up your sedentary work can be simple, and small increases in movement to reach a ‘light intensity’ for a few minutes at a time is all it takes! Movements equivalent to a brisk walk, or ~100 steps/ minute will increase your heart rate and metabolic rate enough!
This accumulates to 20 minutes of time, you can do AT WORK, leaving you ONLY another 10 minutes/ day, or 50 minutes in your week to get the other movement completed for 150 min total!
Mastered the Intermediate:
How to move more at home or office, with no equipment?
[i] Patterns of Sedentary Behavior and Mortality in U.S. Middle-Aged and Older Adults: A National Cohort Study, Published in the Annals of Internal Medicine, 2017; 167(7): 465-475, published at www.annals.org on Sept 12, 2017 © 2017 American College of Physicians
[ii] Sedentary Time and Its Association with Risk for Disease Incidence, Mortality, and Hospitalization in Adults: A Systematic Review and Meta-analysis. Aviroop Biswas, BSc; Paul I. Oh, MD, MSc, Guy E. Faulkner, PhD; Ravi R. Bajaj, MD; Michael A. Silver, BSc; Marc S. Mitchell, MSc; David A. Alter, MD, PhD. Published in the Annals of Internal Medicine, 2015; 162(2): 123-132.
[iii] Too Much Sitting: The Population-Health Science of Sedentary BehaviourNeville Owen,1 Geneviève N Healy,1,2 Charles E. Matthews,3 and David W. Dunstan2, Published in Exercise Sport Science Review, 2010, July (38): 105-113
[iiii] Global Action Plan on Physical Activity 2018-2030, More Active People for a Healthier World,https://www.who.int/publications/i/item/global-action-plan-on-physical-activity-2018%e2%80%932030