Most people have heard of the phrase “move it or lose it” – it is applicable to many areas in life. In terms of physical rehabilitation, though, the connection between movement and the body’s life energy is quite direct.
It surprises no one when we talk about the sedentary nature of our society. Those of us living in the developed world go about our lives hunched over – sitting at a desk, watching the T.V., or looking down at a “smart” device. No wonder we are plagued with headaches and muscle degeneration, nervous system dysfunction, and overall dis-ease!
Did you know movement affects every single system in the human body?
- It Increases oxygen in our blood
- It improves blood flow and circulation
- It increases serotonin and dopamine levels – the brain’s “happy” chemicals
- It improves hormonal function
- It increases the activity of the nervous system, improving neuroplasticity
- It improves the mobility of joints
- It improves muscle tone and bone density
- It increases flexibility and balance
- It improves dexterity and proprioception
More and more research is coming out to prove that movement is not only the key to positively influencing ailments such as obesity, heart disease, and diabetes, but also variations of neurological dysfunction including mental illness, brain injuries, stroke, and Parkinson Disease.
Yet, even with this knowledge, we are still stuck in a lifestyle of sedentary patterns. So, what do we suggest? Get moving with us! Here are a handful of practical ways you can give yourself more of a chance at success in increasing your quality of life:
- Park your car a bit farther from the store to add a few extra steps in your day.
- Do some gardening or yard work; use manual tools (a rake instead of a leaf-blower).
- Set an alarm on your phone and get up from your desk every hour, or go for a walk on your lunch break. Start with shorter distances or pick just one day a week to start.
- Add a few simple body-weight exercises or stretches at the beginning or end of your day.
- Join our walking group! For added accountability, we meet every Tuesday at 7pm at the clinic. Join us for a quick walk to add in some extra steps!
Most importantly, do what works for you! If visiting a gym every week seems like too much effort, then you aren’t going to do it regularly. Start small and increase the frequency after a month’s time. And make sure you are gracious with yourself. Changes to routines are often difficult to maintain. Give yourself a chance to succeed!
References:
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Alves, H. et al. February, 2012. “Neurobiological markers of exercise-related brain plasticity in older adults.” Brain, Behaviour, and Immunity. Volume 28. Pg 90-99. Retrieved from: https://doi.org/10.1016/j.bbi.2012.10.021
American Academy of Orthopaedic Surgeons. 2021. “Exercise and Bone Health”. Ortho Info. Retrieved from: https://bit.ly/3mmOpvI
Benedetti, M. G et al. (2018). “The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients”. BioMed research international, 2018, 4840531. https://doi.org/10.1155/2018/4840531
Balducci, Stefano, et al. December 19, 2013. “Physical Exercise as Therapy for Type 2 Diabetes”. Diabetes/Metabolism Research and Review. Volume 30 (Issue S1), p. 13-23. Retrieved from: https://doi.org/10.1002/dmrr.2514
Bell, Rebecca et al. 2012. “Physical activity improves strength, balance and endurance in adults aged 40–65 years: a systematic review”. Journal of Physiotherapy. Volume 8 (Issue 3), p. 145-156. Retrieved from: https://www.sciencedirect.com/science/article/pii/S1836955312701054
Benedetti, M. G., Furlini, G., Zati, A., & Letizia Mauro, G. (2018). The Effectiveness of Physical Exercise on Bone Density in Osteoporotic Patients. BioMed research international, 2018, 4840531. Retrieved from: https://doi.org/10.1155/2018/4840531
Candela F, Ciairano S, Liubicich ME; Magistro D; Rabaglietti E. 2012. “Physical Activity, Fine Manual Dexterity and a Coach’s Self-Efficacy in a Physical Activity Program for Older Persons Living in Residential Care Facilities”. International Research Information System. Volume 3 (Issue 5). Pg 384-392. Retrieved from: https://iris.unito.it/handle/2318/130862
Dunstan, D. W. et al. (2010). “Too much sitting: the population health science of sedentary behavior”. Exercise and sport sciences reviews, 38(3), 105–113. https://doi.org/10.1097/JES.0b013e3181e373a2
Eske, Jamie and Seunggu Han, M.D. “Dopamine and serotonin: Brain chemicals explained”. May 24, 2022. Retrieved June 6, 2022 from: https://www.medicalnewstoday.com/articles/326090#dopamine
Haegele, Justin A. et al. 2019. “Movement and mental health: Behavioral correlates of anxiety and depression among children of 6–17 years old in the U.S.” Mental Health and Physical Activity. Volume 16. Pg 60-65. Found at: https://doi.org/10.1016/j.mhpa.2019.04.002
Johns Hopkins Medicine. “Exercise and the Heart”. Retrieved June 6, 2022 from: https://bit.ly/3xocgBk
Pedersen, B.K. and B. Saltin. November 25, 2015. “Exercise as medicine – evidence for prescribing exercise as therapy in 26 different chronic diseases”. Scandinavian Journal of Medicine and Science. Volume 25, Issue 23. https://doi.org/10.1111/sms.12581
Pillay, S. March 28, 2016. “How simply moving benefits your mental health”. Exercise and Fitness. Harvard Health Publishing. Retrieved June 6, 2022 from: https://bit.ly/3mkrtgt
