Move your body

Last week we talked about sugar, sugar politics and diseases. You all must have had 24 hour sugar detox(Plan it this week if you didnt). Today we will talk about exercise- a thing which ancient humans didn’t need to do separately.

Our modern luxuries and new lifestyle take us more towards a sedentary life. New occupations which flourished in last 30-40 years like IT industry, e-commerce are largely sedentary (On the other hand, lives have become more stressful). We are not moving our bodies enough. Hence the need for seperate exercise regimen for this modern piece of flesh and bones.

But less than 5% adults participate in 30 min of physical activity, also only 1 in three children are physically active. Why so? Major reason that people come up with is- lack of time. Don’t we even have 30 minutes to spare for exercise and physical health?! And because we cannot see any entertainment potential in exercise, there is lack of motivation and will to exercise despite knowing the benefits it has. 

What happens when you don’t exercise?

Your muscles stiffen and bones become weaker. Your sleep quality is affected adversely. You will end up feeling grumpy most of the time with poor stress management skills. You tend to get tired easily. Lack of exercise is linked to premature death and various lifestyle diseases- obesity being the obvious one, but also diabetes, hypertension, heart disease and brain stroke.

If you dont exercise regularly, you don’t push large amounts of blood through your heart and blood vessels on a daily basis. Both the heart and blood vessels start to stiffen. You will age early. The less you move your body, the less you’ll be able to.

What should motivate me for exercise?

As a habit: “Man is nothing but a collection of habits.” Daily exercise is a habit of all world class achievers in every field. Your habit of exercise spills over to rest of the day- boosting your will power and determination, elevates mood, improves problem solving skills and gets you in proactive attitude. People who exercise tend to avoid unhealthy food habits and enjoy their healthier diet plan.

Brain: Exercise is the most transformative thing you can do for your brain. It improves focus and attention. Many studies have suggested that the parts of the brain that control thinking and memory are larger in volume in people who exercise than in people who don’t. Engaging in a program of regular exercise of moderate intensity over six months or a year is associated with an increase in the volume of selected brain regions, like hippocampus. Isn’t this exciting?!

Heart and blood vessels: Heart muscles become stronger, fewer beats are needed to pump same amount of blood. Research shows that exercise can raise HDL levels, the so-called “good” cholesterol, which has been linked to a lower risk of heart disease. It discourages formation of blood clots in blood vessels and keeps them more flexible. Exercise helps you keep blood pressure in control.

Insulin resistance: Exercise reduces insulin resistance, and increases power of insulin to keep blood sugar in control. This prevents diabetes and obesity. Also reduces medication requirement in diabetics.

Mood and attitude: Exercise boosts your self image and self belief that you can make yourself achieve things. It improves your mood and keeps you optimistic throughout the day. Exercise is known to help reduce anxiety and depression, and improves your performance in every area of life. Exercise has been proven to help manage stress and adverse life events.

Sleep: Exercise improves your quality of sleep and optimises your sleep cycle. 

Weight loss: Along with healthy diet plan, exercise helps reduce weight which is a risk factor for many chronic diseases. (But as you see, exercise is not just for weight loss, its for all- fat and lean thin, old and young)

Digestion: Exercise enhances gut health, and improves digestion and absorption of nutrients.

Other: Bones, joints and muscles become stronger and more flexible. Those with healthy muscles and bones, tend to have lesser backaches and other bodyaches. Exercise also improves coordination of body movements(a function of brain). Skin becomes healthy and looks younger and less wrinkled.

How to start exercising?

Various international research studies have recommended at least 150min/week of exercise. Choose an exercise regimen that suits you: walking briskly, running, bicycling, swimming, aerobics, a game of football, badminton, tennis, etc. Moderate exercise is considered an ideal exercise regimen. It is understood as, if you can talk in full sentences in one breathe but cannot sing- it’s moderate exercise. (Most of the researches done on effects of exercise and physical activity are on brisk walking-a moderate exercise).

To make an exercise regimen and then to stick to it demands motivation and dedication. We will have to invest thought and time in ourselves first. It may take atleast 1 month to see any effects of exercise on your body and mind. And because our habits are powered by the pleasure and gratification we get after doing that particular habit and benefit and gratification associated with exercise is so delayed, you may not feel motivated every day to continue with the habit.

Here’s a practical solution: Assign one healthy gratification just after exercise. Best is the post workout euphoria as a reward. Feel that euphoria with the depth of your heart after you finish exercise. Feel the breathe, going in and out, every moment of it. And then start craving for it purposefully when you wake up every morning. Exercise for atleast 30 days and then its an automatic thing for you. Then it’s less likely that you will stop exercising! Amazing right?

Other ways to stick to the plan: 

Measure your physical activity: You can use Pedometer to track how much you walked. Some people measure their weight regularly to track their progress. These little things will keep motivating you everyday.

Habit tracker: Everyday you exercise, mark a tick on the calender. Aim for atleast 22-23 ticks every month. Reward yourself at the end of the month once you achieve your target. Make exercise regimen with your partner, family or friends and motivate each other to stick to it.

Check out this video by the famous Leslie Samsone- where she makes you have a ‘1 mile happy walk’ in 15 minutes- https://youtu.be/X3q5e1pV4pc

Next week we will talk about food habits and diet. Till then plan out an exercise regimen for yourself.

“If you are in a bad mood go for a walk. If you are still in a bad mood go for another walk”

Hippocrates