April 7th is National Health Day! Maybe this is the day you get started with your healthy life style and take control of your of your life!!!
Living a healthy lifestyle can be a challenge in today’s world. Many knowledge-based jobs require us to sit for long hours, contribute to high levels of fatigue and make it challenging to maintain an active life style. With a few simple tips, you can change your sedentary lifestyle and improve your life and empower yourself. In the meanwhile, you will also fight associated disease risk factors such as obesity, hypertension (a.k.a. high blood pressure), high cholesterol, diabetes, gall bladder disease, and bone health.1
The word exercise may hold a negative connotation for you. However, if you think about it as a life style, or being more active, then exercise can be less intimidating. Simple actions such as taking the stairs instead of the elevator or parking at the far end of a lot and walking instead of driving around to find the closest spot are simple but easy ways to become more active. Small changes in your life to become more active and less sedentary can have a profound impact on your health, your outlook on life and your self-esteem!
If you commit to and improve physical activity, you can expect your life to also improve in the following ways2:
- Boosts your immune system (which means being sick less often)
- Helps to prevent or reduce risk of heart disease, cardiovascular disease, type 2 diabetes and obesity
- Helps to prevent depression
- Promotes improved self-esteem, body image and sex appeal
- Sets a positive example for your children to be more active which can reduce risk of childhood obesity
- Improves ability to sleep
- Improves cognitive function (e.g. clearer thinking)
- Helps to improve digestive function
As physical therapists, we encounter people who are nervous or even afraid to become physically active. Many times, people worry that increased movement means increased pain. However, in the long run, increased movement means DECREASED pain.
Here are some tips for getting started:
- Start small. Be conscious to NOT do too much, too fast, too soon. This will minimize muscle soreness and risk of injury.
- Set realistic goals. If you have never run, set your sights on a 5K (3.1 miles) rather than a half (13.1) or full (26.2) marathon – you will have a much better chance of achieving this!
- Focus on fitness and health, not on weight. Although it is great to lose weight and most of us strive to do so, sometimes we can get discouraged by the number on the scale. Remember muscle weighs more than fat – you might not see a significant change on the scale but you are likely building muscle mass.
- Meet up with a friend or a group that has similar or realistic goals. You are more likely to stick with your fitness program if you have a buddy to help motivate you.
- If you are attempting to get fit and cannot seem to get started without having pain, physical therapy may be a good option to “jump start” you into a healthy life style!
1. Physical exercise. Wikipedia. 25 March 2012; <<http://en.wikipedia.org/wiki/Physical_exercise>>
2. Matthews CE. et al.. Amount of time spent in sedentary behaviors and cause-specific mortality in US adults. The American Journal of Clinical Nutrition. 2012;95:437-45
Alison Synakowski, PT, DPT, OCS, ATC, CSCS
Facility Manager
Certified Sportsmetrics Instructor
Sports Physical Therapy of NY, PC
1 West Ave, Suite 150
Saratoga Springs, NY 12866
(518)-583-7537 x2805
(518)-583-7606 (fax)
www.sptny.com
www.sportsmetrics.org