Exercise science has determined that if we can move 150 minutes a week, or about 25 minutes a day, we will live longer and healthier lives. 150 minutes the sweet spot for the general population, and regular exercise is a big stress reducer, too.
Why is moving so important? It’s in our DNA. Simply put, before the Industrial Revolution, people moved more and our genes are still programmed for us to keep moving. In the past 250 years or so, which is a mere blip in time, our genetic heritage hasn’t caught up with these changes. And the effort has to be sustained: in other words, running around doing errands in and out of the home does not have the same impact as moving for at least 20 minutes per session.
If you’re not convinced, here are a couple of compelling reasons why you want to keep moving:
- Cancer prevention: two thirds of cancers arise randomly. Along with diet, it is one of the most important ways to reduce the risk of cancerous cells arising. This is because where there is blood perfusion, free radicals cannot pile up. When you move on a regular basis, blood perfuses throughout your body, thereby preventing cancer. Read more about free radicals and their impact on your health here.
- If you’re older, and something to keep in mind if you are young, is that our bodies are designed to “turn off” a regeneration signal in our muscles if we don’t challenge ourselves. Read more about this here.
Of course exercising seven days a week is a challenge in our busy lives. If you are new to exercising, be easy on yourself and just begin slowly. You’ll find your body responds quickly by growing a little stronger every day, doing what it is meant to do.
Walking is recommended as a good place to start, because it is simple, always available, and it’s free. To get started, simply set the alarm on your phone for a set amount of time, 5 or 10 or 15 minutes – whatever you feel is doable. The start walking in one direction and turn back when the alarm goes off. Multi-taskers will love using this time to unplug, listen to music or a podcast, or catch up on phone calls. And it’s been shown that being outside in nature is a big stress reducer. Experiencing your world throughout the seasons is another reward.
You might have some aches and pains at the beginning, so pay attention to the quality of pain. Is it sudden and sharp? That’s a clear sign of injury ,so stop what you’ve been doing and re-assess. If it’s dull and achy that’s more like the aches and pains of the normal human experience, so use this feedback to do things differently. Maybe you’re overdoing it or have the wrong foot support. The point is, don’t give up. Incorporating bodywork such as acupuncture or massage, using a hot tub, doing gentle stretches, are just a few ways to keep your body tuned so you can keep moving.
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