In part 1 we consider food. Today we look at movement. I didn’t use the “E” word. As that word sometimes triggers our internal censor; and may get me banned from your feed. 😊
Eksr$ize (one of my more creative spelling moments) is beyond important. Yet, I find this the most difficult aspect of keeping myself healthy.
Some benefits of moderate intense movement are: a positive impact on our immune system, resulting in an increase number of white blood cells (our defense force). It also can help us reduce stress and get better sleep—both of which help the immune system.
Those who love this look at the rest of us bewildered why we don’t want to spend three hours with them in a stinky gym. I will tell you why I don’t what to do that. First, it stinks. Second, it hurts (and not so good). Third, I do not have a physique to show off. And the list could go on.
Now, where should we start? By talking with your doctor to see what intensity is right for you. With that settled, walking for exercise (on top of your daily activities) is a great place to start. We need to answer the questions: How often? How intense? How long?
At least three days per week. Five, six, (or even seven) is better. Population studies bear this out.
“Moderate” This is usually described as an intensity where you can still talk, but you could not sustain singing. Start slow. Work your way up to this intensity. If walking is not your thing, then any moderate intensity will do. I start with walking because it is something most people can do without breaking the bank.
How much time is also important. The official U.S. physical activity guidelines recommend adults det at least 150 minutes/week of moderate intensity exercise.
Even as little as 60 min/week can cause a decrease of overall mortality by 3% (compared to someone more sedentary). 30 minutes 5 days/week (150 minutes/week) provides better results. This may reduce your overall mortality rate by 7%. More is better! Walking twice that (60 min/week 5 days/week or 300 min/week) drops overall mortality by 14%!
A study found that 90 minutes of brisk walking (about 4 miles/hour–that is very brisk) was even better.
I need to get back to doing this before jumping into a complex program. We cannot buy our way out of inactivity. We can only work our way out.
Start small. But start! Work your way up to 150 or 300 minutes per week at increasing intensity. More complex active, if they are of a sustained moderate intensity, work too. Walking is the most accessible.
Walk with a friend (but keep up the pace). Walk alone listening to music or a podcast (like Defeating Diabetes is Dr. Dave). Just get out and get moving! But, don't look at your phone-really.
[Check with your qualified healthcare professional to insure you are ready to increase your exercise activity. (See, I know how to spell exercise—with the help of spellchecker.)]