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Why has movement declined?

 

Comfort world seduction

No other time in human history have we become as sedentary as we have in the 21st century. This is astonishing when you think about it, and we are alive to witness this history. BUT, this is not a part of human history to be proud of.

We have successfully been seduced to absorb as many conveniences into our lives as possible, but this has come at a great cost to us as individuals and as a community contributing to our health care system in crisis. It is time to take back your health.

 

Movement has declined in Australia due to a number of factors.

External factors

- Food Conveniences – Uber deliveries. Groceries and meals are now delivered to you door. Or people use drive throughs at fast food takeaways.

- People used to have bigger backyards that are getting smaller with less space to move.

- People are living in apartments with small spaces.

- A large percentage of school children used to ride or walk to school. Now most are driven to school or take the bus. And exercise in many schools now isn’t even mandatory.

- Technology – digital world is making us more sedentary.

- Before Netflix and live streaming, to watch a movie, people had to go to the video shop to hire a movie or go to the drive ins or theatre…which at least requires some movement.

- Public transport really entered the 20th century which changed how we get around forever. Prior to this people took public transport, horses, bicycles etc.

- More people had gardens on bigger land area, which they looked after including growing food.

- Dieting industry has created an industry advising people that weight loss is 80% what we eat and 20% exercise, or even worse that ‘you don’t need to exercise at all’. This has pushed people further away from exercise.

-Weight loss surgery industry has preyed on the vulnerable leaving them with very little to no post operative support as to how they can effectively live their lives back to a normal state of existence. Of course this can never happen due to severe restrictions on portions, types of food etc – along with the negative side effects of surgery.

 

We need to simply add in the fact that once the ‘comfort life’ takes a strangle hold in people’s lives, it gets harder and harder to find the energy to want to exercise.

 

Lack of energy breeds lack of energy.

People who are constantly sedentary most of the time don’t all of a sudden have a moment of energy and say “I am feeling so good now with loads of energy – I think I am going to go for a jog outside.”

The way to gain energy is to start building it…slowly…with healthy eating habits as well.

 

There is no such thing as ‘time poor’.

A trend in recent years is to hear from people  who say“ I don’t have time to exercise as I am time poor.”.

This has more to do with 'poor time management'. We all have the same number of hours in the day. The difference between those who dedicate time to their health, is they have made it a priority in their life to take care of themselves.

 

The critical importance of movement.

The most powerful thing you can do for your health is to MOVE.

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The 10 commandments of critical movement knowledge

 1. Exercise is far more effective for weight loss than dieting.

 

2 Your health span ( how healthy you are during your life) is largely determined by your level of movement.

 

3. Every single person who has lived a long healthy and functional life moves regularly.

 

4. If you work in a job/ career that involves regular movement and or lifting, consider yourself ‘extremely blessed’.( because most people now live mostly sedentary lives)

 

5. It is easier to move more naturally when someone lives or works in an environment which naturally encourages more movement.

 

6. The 80 –20 rule( weight loss is 80% diet and 20% exercise) is unscientifically validated, and has been used in the 21st century to satisfy the masses who prefer to diet alone without the need to exercise.  Prior to the 21st century ‘exercise’ was always seen as the ‘go to’ for weight loss.

 

7. Going to the gym once per day for an hour, with the rest of the day sitting, will not exercise your way out of the risk for potential weight gain, diabetes, heart disease, bone mass loss etc.

 

8. Sitting is the new smoking. Sitting drops electrical activity in the brain and muscles. Sitting burns only 1 calorie per minute. Sitting for 6 hours increases anxiety and depression. Sitting for long periods results in insulin losing its ability to uptake glucose for type 2 diabetes. 3 hours of sitting results in blood flow and oxygen flow reduction. Bad cholesterol increases and fat molecules are increased for weight gain. The enzymes responsible to break down fat plummet by up to 90% and muscles start to break down. Bone mass decreases.

 

9. It is important to train movements rather than muscles because this approach has a focus on ‘functional movements’ and not ie bodybuilding in the gym which has a tendency to focus on ‘muscles’. When dancers, gymnasts or rock climbers go to practice, they don’t mention ever “Today I am going to work on my triceps.”

 

10. When exercise/ movement becomes frequent, a person is never ‘a prisoner’ when it comes to enjoying food. Life is about enjoyment, not restriction. You can enjoy it, and even be naughty occasionally as frequent movement consistently manages the body including those extra calories no matter whether it is fat, sugar or alcohol.

 

Critical essentials of moving:

1 We evolved to move and characterized by movement.

2 Salt is eliminated and levels balanced.

3 Weight management

4 Controls insulin against Type 2 diabetes

5 Detoxifies/ sweat

6 Improves bone density

7 Prevents muscle atrophy

8 Builds muscle if that is your goal

9 Improves brain health including mental health.

10 Improves motor skills

11 helps Prevent falls by improving balance

12 Improves heart health.

13 Helps control blood pressure

14 reduces inflammation

15 Activates lipase enzyme for metabolism

16 reduces cholesterol

17 stimulates healthier digestion

18 Improves respiratory health

19 Reduces stress

20 Strengthens back/ spine

21 Improves sleep

22 Reduces headaches/ disappear

23 Improves confidence

24 Improves concentration

25 Helps arthritis

26 Quality of life improves - greater functionality

27 Adds more years to life ( based on sensible exercise)

28 Improves sexual satisfaction

29 Improves energy

30 Encourages you to drink more water

31 Regulates hormones

32 Promotes healthy pregnancy

33 Boosts work or study performance

34 Holidays are more enjoyable when fit and healthy.

35 Helps prevent cancers

36 Boosts immunity

37 Illness is overcome much faster

38 Improves flexibility

39 Happier

40 Improves cardiovascular fitness - more blood flow and oxygen.

41. Strengthens bowel muscles for better bowel elimination.

42. Helps support posture

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New approach is needed

 Going from zero weekly exercise or movement to just 90 minutes per week can reduce your risk of dieing from all causes by 14%.  There is no drug or supplement that can match this fact.

 

If we go back not that far to the 1970’s or 80’s, people were far more active because there were no mobile phones, no internet, no Uber eats, no Netflix/ Foxtel etc. 

 The overwhelming majority of children rode bikes or walked to school- and then they rode or played more after school, people did more physical household chores etc etc.

We lived in an environment that made us naturally move more known as ‘incidental movement’. In the 21st century much of this has been diminished. We now have to ‘plan and structure’ our days to ensure that we remain active enough. This is why a percentage of people can organize and manage their days well whilst others find it very difficult.

This is the crucial part for those who find it unnatural to have to plan their movement activity to become refocused again as a ‘conscious human being’ and happy to be responsible to take care of themselves.

Back in the 1970’s, people did not have to ‘plan’ their activity levels at all – it happened naturally every day. The only people who had to ‘plan’ their additional activity levels were those involved in sport or recreation.

 

Learn – relearn – unlearn

As a part of the new approach to a ‘new connection to oneself’ a process of learning, unlearning and relearning is integral.

 

It is impossible to reach optimal wellness and to be on target for a healthy lifespan without regular movement.

 

‘Blue zones’ centenarians are a highly physically active population performing continuous and consistent movements daily, maintaining daily hobbies and working beyond the expected age of retirement.

These activities were agricultural including gardening, shepherd work and farming.

The levels of intensity is moderate.

Blue zones regions are often mountainous and often uneven surfaces like on cobblestones and hills, whilst most westerners are living in communities with flat even surfaces that also do not stimulate the senses under the feet and offer any challenge to improve balance.

 

The key findings represent a significant effect on physical activity by environmental and cultural influences of each region, where the more isolated land, extended on-foot commutes, diverse walking terrain, social life, and the maintenance of traditional meals and occupations each play an integral role of centenarian’s active lifestyles.

 

But moving more may not be enough. We need to also look at the total holistic aspect of physical movement. For optimal physical performance providing us with the opportunity for superior health-span, we should be aiming to for:

• good balance ( to keep brain healthy, prevent falls etc)

• good bone mass ( prevent osteoporosis)

• good muscular strength ( prevent loss of mobility)

• good flexibility ( to maintain good range of motion)

• good functionality ( to be capable of doing daily tasks)

• sound cardiovascular health ( for heart health, respiratory health, improves oxygen and blood flow, energy/ vitality)