DON’T LET THIS MAKE YOU SICK

The New Smoking

We know smoking is dangerous for our health, but did you know there’s something called “the new smoking” that many of us participate in everyday that is just as dangerous, if not more dangerous, to our health?

On average, a smoker who exercises is in better overall health than a sedentary individual who doesn’t smoke. 

Too much sitting is the new smoking. Inactivity is a curse by which disease is given entrance.

As Westerners, we are a couch-potato, TV/computer driven, air-conditioned, sedentary society, and quite frankly, it is killing us. “If we can’t find time for exercise, we will have to find time to be sick” (“The inner and outer joys of exercise.” Your Life and Health.)

If those who are sick would exercise their muscles daily, in outdoor work, engaging the brain, the bones and muscles, weakness and languor would disappear. Health would take the place of disease, and strength the place of feebleness. 

Exercise is “Nature’s Prozac”! Exercise produces beta-endorphins, elevating the mood so you feel better, have less pain and less fatigue, improves circulation so every organ of your body functions better.

Just How Important is Exercise to our Health?

The prestigious journal, The Lancet, July 27, 2016, and other health journals share the enormous benefits an accumulative of 40-60 minutes of moderate activity a day can have on improving health.

Metabolic Syndrome, Prediabetes, Diabetes: According to Medical Journal Diabetologia, “As fitness level rises Diabetes Risk Lowers…A higher level of heart-lung fitness may reduce your risk for metabolic syndrome, prediabetes, and type 2 diabetes.”

A higher heart-lung fitness level is defined as vigorous exercise for 30 minutes a day or moderate exercise for 40 minutes a day.

Cancer: According to experts published in the JAMA Internal Medicine, Exercise lowers cancer risk. In a large study the risk of many different types of cancer is significantly reduced by daily moderate exercise of 60 minutes a day. However, experts warn, even if you exercise for an hour and then sit the rest of the day this is not healthy. Even regular exercise is not an antidote for too much sitting.

US adults, on average, are sedentary 6-8 hours a day and that hourly number increases with age. The message is move more, move more frequently, sit less.

Inflammatory Diseases: Exercise lowers inflammation. If you exercise outside, you will also reap further benefits of an improved immune system from the sunlight and fresh air! Remember to take a bottle of water with you for even more bonuses!

Mental Health, Dementia, Memory: Even a little exercise may help stave off dementia according to WebMD. Sedentary seniors are more likely to suffer mental decline, while active seniors experience less dementia.

Medical Daily states, skipping your workout for 10 days significantly reduces blood flow to brain regions. Sedentary lifestyle is associated with poor mental health, brain shrinkage, memory loss, and dementia.

Bones, Osteoporosis: Exercise is one of the most effective ways to increase bone density and decrease the risk of osteoporosis. Its benefits have been observed in studies of both children and adults.

How Can We Make a Start?

Did you know, just 250 steps every hour (during waking hours) can dramatically improve circulation and increase both the quality and quantity of longevity. Hulda Crook, a wise centenarian, was asked what she did when she didn’t “feel like exercising.” She replied, “The brain is on top, it tells me I need to move, so that is what I do.” We were created to MOVE! Just watch a baby.

Digestive Walks

A digestive walk is a 10–20-minute stroll after a meal. This is not a cardiovascular walk. Just a stroll to improve digestion and a great way to increase movement. You may not be able to walk a full 10 minutes. That is ok. Do what you can.

If you can’t walk at all, turn on some music and direct the band. Wag your arms all around, bringing in various instruments. It doesn’t matter if you know how to direct music or not. The point is to move. Find a way to move for as long as you can after each meal. But remember to keep the intensity low during this digestive walk.

Suggestions for getting 60 minutes of exercise a day (it doesn’t have to be all at once):

• Brisk walk before breakfast

• 3-minute breaks every ½ hour to walk or a 5-minute brisk walk every hour (Set a timer)

• March in place while watching TV or read while on a treadmill

• Put on your favorite music and dance or “direct” the band

• Walk while talking on the phone

• Go for a walk before and/or after each meal

• Climbing the stairs, vacuuming, gardening, walking, cycling, DVD/TV aerobic routine, etc.

Are you looking for a little help and accountability to move more?

Join our Summer Challenge.

Blue Skies,

Dana

Dana West, RDN, LD, ACLMDIP, thrives on helping her amazing clients get a new lease on life by embracing health and conquering disease by cooperating  with our Creator’s Health Plan, so they can start living with renewed energy and enthusiasm, doing all the things they love to do again. You can get a new lease on life too. Click Here to Join the Summer Challenge