Every day, my husband and I get up at 5:20 am and go for a walk. We do about 30 minutes in the morning and then again after work for about 15-20 minutes. We’ve done this long enough that this is now routine.
By design, humans were meant to walk. Unfortunately as we have advanced in some areas we have gone backwards in others. We have come up with so many advances to move us places faster but we are actually moving less. One of the biggest problem I see in my practice is chronic sitting. Sitting can actually be akin to smoking because it raises your risk of an early death from poor health regardless of your fitness and other lifestyle habits. Frequent, prolonged sitting whether it is at work, commuting, or watching TV at night, significantly impacts your heart and circulation health as well as your metabolic function.
WE ALL JUST NEED TO MOVE MORE! Once in a while my husband or I sleep funny and when we wake, our back hurts. You may think this isn’t a good time to walk… wrong. We’ve found that sticking with our normal walk helps the pain go away. It’s better to get out and MOVE!
I recommend to all my clients to limit sitting as much as possible. I know it can be difficult with some of the jobs people have but you can be creative and find ways to move. Most studies recommend sitting less than 3 hours a day. This means you have to make it a priority to walk more. I suggest aiming for 7,000 to 10,000 steps per day.
My husband has an office job and wears an activity tracker that vibrates when he doesn’t move enough in an hour. He’s found some easy ways to move more. He takes conference calls on a speaker phone and stands up and moves about the office. He’ll take some calls on his cell phone while going for a walk outside. Sometimes, he just gets up and goes for a 10 minute walk outside. No one will miss you for 10 minutes… they may think you’re just on a bathroom break!
Bear in mind that this walking is in addition to any regular fitness regimen you already have, not in place of it. My clients find that tracking their steps allows them to see how simple changes to their routine can add many steps to their day. It also holds them accountable, allowing them to see when they are falling short of their goal. Here are some examples of how you can add steps to your day:
• Stand or pace your office while on the phone at work
• Take the stairs instead of an elevator whenever possible
• Park your car in the space farthest away from the entrance of your destination
• Take a walk at lunch
Studies show that people who walk more reduce their risk of heart disease and diabetes. They sleep longer and have better restorative sleep. Walking is one of the easiest forms of exercise. No matter what your age or fitness level, walking more can improve your health.
Dr. Tina Paul, BCND, Traditional Naturopath, Vibrant Living Wellness Center, 144 W. Sierra Madre Blvd., Sierra Madre, (626) 470-7711 or visit www.vibrantlivingwc.com.