Attending the “Active Lives” conference sponsored by Harvard Medical School and The Institute of Lifestyle Medicine, the fact that more than 5 million lives could be saved by ending sedentary lives struck me. This is a phenomena seen across the globe. In the US, we live in a society that enables inactivity. We can do our banking, pick up our prescriptions and quick meals going through drive-thrus without ever getting out of the car. These days, groceries and most items are deliverable right to our doorsteps so there is no need to even to leave the house. Sure, this makes for much convenience, but it is making us more inactive. Science is showing us that if we want to live longer and prevent premature deaths, we must get off the couch. And put down the remote!
The obesity rates rise at alarming rates, even affecting our kids. With this increase in obesity come an increase in chronic diseases such as diabetes and hypertension. The CDC tells us that for the first time, our children face a shorter life expectancy than their parents. Our poor quality diets play a big role in this, but inactivity proves to be an independent risk factor. Ideally, erasing our stationary predisposition coupled with a healthy diet is key. As a first, just getting more active may precipitate the domino effect in that direction.
Exercise is hard. Our kids and jobs consume our time. We are tired, we are stressed, we need a rest. But it is those very factors that make increased activity more imperative. With all these pressures bearing down on us threatening to decrease our life spans, movement can help us counter-balance these. Research proves that exercise improves virtually all chronic diseases and can reverse depression as well.
With the limitations placed on our time, how can we get more active?
- I recently went on a trip to the mall. The parking lot was a maze with cars sitting waiting on parking places. Don’t wait! Park as far as possible and get out and walk. And do this when you go to the grocery store and at work. Pretty much whenever you park your car, aim far and look to move your own body.
- Don’t just sit there: MOVE! Many of our jobs are in front of a computer or sitting at a desk. We spend 8+ hours a day not moving. But, it doesn’t need to be this way. Every hour, get up and stretch. Walk around for a minute if you are able. There are also many stretches and exercises you can do while seated at your desk. There are apps for this. Check out your app store as many of these are free. Then DO THEM!
- If you live close enough to work to walk, try to do it a few times a week. Better yet, walk your kids to school.. Get them active too. For some of us this is not possible. Try to find a place to walk during lunch. Take a walking lunch break.
- Advocate! There are now treadmill and bike desks. You can do your desk work while moving. Get your co-workers interested and ask the bosses. Healthy employees miss less work.
- Our cities these days are not built to encourage activity. Sidewalks are not so common. Walking and bike trails are not readily available in many areas. Again, speak up! Get your city council to encourage healthy, active lives and change your hometown to embrace change.
- Skip the elevator and escalator. Use the stairs!
These are all suggestions just to get moving without adding much time to our days. Lack of time is one of the biggest barriers to implementing an exercise program. But, we need to start somewhere. Let’s get moving!
Copyright secured by Digiprove © 2015 Linda Girgis, MD, FAAFP
