It’s easy to come up with hundreds of reasons for not getting up and moving today. But there are an equal number of reasons to start right now. It’s never too late, and the benefits are, quite simply, huge.
A recent recommendation by the World Health Organization (in an article published in the November 2020 issue of the British Journal of Sports Medicine), cites new research that increasing physical activity can actually counter the early death risks of prolonged sitting. This adds to the growing body of evidence linking extensive sedentary time to serious ill health outcomes and reduced lifespans.
The study involved more than 44,000 people from four countries wearing activity trackers. The results showed that 10 or more hours of inactive time is linked to a significantly reduced longevity, – especially among those who were otherwise inactive in their daily life.
The best part is that 30 to 40 minutes of moderate to vigorous aerobic exercise every day substantially reduces this risk – making it synonymous with a non-sedentary lifestyle. This confirms the recommendations of the 2020 World Health Organization Global Guidelines on Physical Activity and Sedentary Behaviour: a total of 150-300 minutes of moderate intensity weekly, or at least 75-100 minutes of vigorous physical activity. Plus add strength and balance training on three or more days – especially if you are over 65. But the study emphasizes that any amount of physical activity is better for health than none.
If you just aren’t able to meet these numbers today, then start “smaller” and gradually work up to the lower end – 150 minutes a week – and then keep going until you have reached 300 minutes. Make SMART goals for yourself every week. At the start of each week, choose a small goal that is Specific, Measurable, Attainable, Relevant, and Time-Bound. And keep to it. Then the next week increase it just a little bit.
For instance, if 150 minutes a week is so overwhelming that you can’t even start, then commit to 75 minutes of moderate aerobic activity and 20 minutes of strength training for this week – divide it up, what activity, how many minutes, on what days, at what time, and where. Have a back-up plan if the weather is bad or an unexpected issue pops ups. Know your personal barriers and have a plan to circumvent them. Then next week add more minutes and perhaps an additional activity. Keep it small to keep it going. The goal is to get moving, keep moving, stay safe and live long!!