Just Move It!

 
walking with dog.jpg

You’ve heard the song before - ‘you gotta move it, move it, move it…. just move it!’

Maybe Will.I.Am was an exercise physiologist.

Exercise, in my world, is anything that is planned, structured and repetitive.  Going to a gym on a Monday and Wednesday for 30 minutes to perform sets of squat. It’s planned, it’s structured, and repetitive. Based on that same definition, walking my dog would also be exercise. I plan on walking my dog for a certain period of time and I typically go on the same path system. I just exercised.

Now, I didn’t gain strength in my arms by walking my dog, nor do I walk at an intensity that would warrant a need for the left ventricle in my heart to grow (plus all the other benefits that would improve performance). But, exercise doesn’t necessarily mean that we do it to get performance benefits. Most people desire health benefits, however, our definition of exercise can sometimes be a barrier to us moving more. If you believe that you have to run hills in minus 30 degrees to reap health benefits, I may be less likely to “move”. On the other hand, if I think I could become healthier going for a walk for 20-30 minutes in a mall inside from the cold, I may just end up doing it.

There is a difference between fitness, performance and health.

When I walk my dog I am gaining all the health benefits that come with activity but perhaps not improving performance. But just think about the health benefits for a moment - this graph below sums it up.

Physical Activity and health: a report of the Surgeon General, 1996

Physical Activity and health: a report of the Surgeon General, 1996

What the graph above is saying is that when someone shifts from sedentary (A) to moderately active (B), roughly 150 minutes of activity per week, they reap the majority of the health benefits associated with activity. Whereas moving from B to C, the graph begins to plateau.

This means that moving from moderate to high activity doesn’t necessarily lead to an increase in our health benefit.

What Health Benefits?

According to the Surgeon’s General report (1996), the consensus was that physical activity performed most days of the week improves health in the following ways:

  1. Reduces the risk of dying prematurely

  2. Reduces the risk of dying from heart disease

  3. Reduces the risk of developing diabetes

  4. Reduces the risk of developing high blood pressure

  5. Helps reduce blood pressure for those who already have the condition

  6. Reduces the feelings of depression and anxiety and promotes mental health

  7. Helps control body weight

  8. Helps build and maintains healthy bones, muscles and joints

  9. Helps older adults moving with less risk of falling

So what do we do?

We now understand that what we think can drive our behaviour. Our thoughts will dictate our emotions and our emotions will dictate our behaviour. But culturally, we are all about behaviour change in and of itself, without addressing the root issues of our thoughts. If you’re struggling with your health, it could come down to what you believe. And we can help. Book your free needs assessment with our health coaches to discover how we can help you.

Reference:

U.S Department of Health and Human Services. 1996. Physical Activity and Health: a report of the Surgeon General. Altanta: National Center for Chronic Disease and Prevention and Health Promotion.

Gonzalez-Gross, M. & Melendez, A. Sedentarism, Active Lifestyle and Sport: impact on health and obesity prevention. Nutr Hosp: 2013;28(supl. 5):89-98.

 
Courtney Massicotte