In addition to nutrition, other essential lifestyle factors can help prevent and reverse chronic disease: Physical Activity, Sleep, and Restoration. This is the first article in a three-part series focusing on these modifiable lifestyle factors. Part 1 highlights fitness and movement.
“Strong evidence supports increasing physical activity, and a resounding consensus supports prioritizing this. The question is, “Are clinicians and patients ready to take action?” (Berra K, Rippe, J & Manson JE. Making Physical Activity Counseling a Priority in Clinical Practice, The Time for Action Is Now. JAMA 2015; Dec 10)
Physical Activity Facts
Here are a few basic facts about physical activity and movement:
- Physical inactivity is the 4th leading risk factor for global mortality.
- Inactivity is a greater health risk than being overweight or obese.
- One study showed that high-intensity interval training positively affected cardiorespiratory fitness, traditional cardiovascular disease risk factors, inflammation, oxidative stress, and insulin sensitivity.
- Regular exercise reduces primary cancers and recurrence.
- “Many toxic elements appeared to be preferentially excreted through sweat. Presumably stored in tissues, some toxic elements readily identified in the perspiration of some participants were not found in the serum (blood). Induced sweating appears to be a potential method for eliminating many toxic elements from the human body.” (Genuis SJ, Birkholz D, Rodushkin I, Beesoon S. Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements. Arch Environ Contam Toxicol. 2011;61(2):344-357.)
- Daily movement can add years to a person’s life.
- 70% of the average adult’s life is sedentary; the remaining 30% involves only light activity.
- Replacing sedentary time with walking, sleeping, standing, or moderate physical activity reduced mortality.
- Several studies have considered sitting a lethal activity. One recent study examined television viewing time and mortality. (Dunstan DW, Barr EL, Healy GN, et al. Television viewing time and mortality: the Australian Diabetes, Obesity and Lifestyle Study (AusDiab). Circulation. 2010;121(3):384-391.)
Regular exercise and movement are important for overall health, especially if you want to prevent or overcome a chronic disease. The challenge is deciding what activity you can do consistently and enjoy. Here are some tips for increasing activity.
Activity Ideas
Walking is a great activity that is natural to our body and easy to do anywhere. Consider investing in a pedometer to track your daily steps and set goals. While 10,000 steps per day is a good activity level, it may be a difficult first goal for some. Start by monitoring your current daily steps, and increase gradually each week. You can also set a weekly goal rather than a daily goal.
Dance is another great option that has increased in popularity over the years and is fun. You can choose from a particular dance style or simply put on your favorite music and just move!
For those with sedentary “desk” jobs, you may consider investing in a DeskCycle. This pedal device can be put under your desk to encourage physical activity while working. The DeskCycle comes with variable tension, so you can start out lightly and increase as your fitness improves.
To find other physical activities you may enjoy, consider organized sports, recreation leagues, bowling, fitness centers, swimming, outdoor activities such as hiking and cycling, martial arts classes, and anything that encourages physical movement.
Remember, being physically inactive carries significant health risks, and you can change this. Start by increasing your physical activity, and stay tuned for the next feature article, part 2, about another important modifiable lifestyle factor: restful sleep.
At Sanoviv, physical activity and movement are an important part of our medical and wellness programs.
