I want to talk about body movin' and groovin'- why we should do more of it, and ways to do so.
To start, do it for the fitness. If we look at our Total Daily Energy Expenditure (TDEE, the official term in the literature), the contributing factors are as follows: 70% Basal Metabolic Rate (BMR), ~15% Non- Exercise Activity Thermogenesis, ~10% Thermic Effect of Food, and ~5% Exercise Activity Thermogenesis (1). These numbers indicate that NON- EXERCISE MOVEMENT contributes twice as much to our daily caloric expenditure as exercise does. Take a minute to let this sink in. Many people run themselves into the ground, doing excessive cardio and over- training in the gym. However, the research indicates that this is not the optimal method for weight loss. This is good news, yes? Step away from the grind that depletes you. Work smarter, not harder, in the pursuit of your goals. .
Dan Buettner, author of The Blue Zones, found that "regular low- intensity movement" is what allows our bodies to "thrive". Buettner's book looks at areas across the world that have large populations of healthy, elderly individuals; this was one of the common denominators. The people of these communities had lifestyles that "nudge[d] them into moving every 20 minutes or so" (2). Lifestyles. This means that just by going about necessary daily tasks, these humans are kicking ass and taking names. This sort of movement is typically low impact and low risk, and helps to prevent stiffness and inflammation. The typical 8 hour chair- bound work days wreck havoc on our muscles, joints, and circulation. Be mindful of this: does your office have any standing desks? can you take walking meetings? are you able to stretch every half hour or so?
There are a myriad of ways to incorporate movement. The examples that follow are things that I have found to be easy additions to my day :)
I park in the back of parking lots, to encourage extra distance to my destination.
I take the stairs instead of the elevator.
I take the long route.
I participate in keeping the house clean and working the garden. (both of these involve mellow muscular resistance and stretching AS WELL AS movement- two birds with one stone!)
Bodies in motion experience systemic benefits. Our digestion is immensely improved! Pooping becomes regular (adios, toxins!) and glucose is efficiently stored as glycogen around our muscles. Nutrients are more efficiently absorbed by our cells. Sleep increases in duration and quality! People find that they fall asleep more quickly and feel less restless during the night. Circulation is also improved, as muscular contraction is necessary to get blood back to the heart. Our veins are merely floppy highways; it is only by activating the surrounding musculature that blood is squeezed through. Mood and mental health are profoundly impacted as well. Endorphins are released during and after exercise. Regular physical activity both reduces the risk for and alleviates symptoms of depression and anxiety. Self- esteem and confidence tend to thrive as well. (3)
All of this to say that bodies have an inherent need for motion. Let's invite it into our lives, joyously and consistently. A world full of happy and healthy humans sounds like just what the doctor ordered.
