“An object at rest stays at rest, and an object in motion stays in motion.” Sir Isaac Newton
Are you sedentary or in motion? Sedentary comes from the Latin word “sedare,” meaning to sit. Motion is movement. Scientists agree that for a healthy life, you should get moving and not spend too much time being sedentary.
How To Start A Healthy Lifestyle
Types of Motion
It’s probably not coming as any big news flash to you that exercise and smart nutrition combine for an unbeatable system of health, vitality and wellness in both mind and body, from head to toe.
Besides, if you live to be 70 or 80, but the last 40 years of your life are plagued by health problems because you decided you would rather sit and lounge your way through life rather than being active, is that really living?
The motion of exercise is divided into three categories:
- Light
- Moderate
- Vigorous
According to research published in the journal Medicine and Science in Sports and Exercise, scientists define these terms based on how much energy you use when performing an activity. The scale starts with the basal metabolic rate, which is the energy used at rest. This level includes the energy it takes to breathe, keep your heart beating, and for your body to perform essential functions that keep you alive.
When you are psychically active, multiples of the basal metabolic rate (METs) are used to gauge how much the activity you’re doing raises your metabolism from your resting state. Scientists use the following METs scale:
- Light – Less than 3
- Moderate – 3 to 6
- Vigorous – Greater than 6
Examples of activities at each level include:
- Light:
- Walking
- Housework
- Gardening
- Moderate:
- Cycling
- Washing Windows
- Dancing
- Vigorous:
- Running
- Playing Basketball or Soccer
- Shoveling
Motion can include formal exercises like running, playing sports, or an exercise class. Motion also includes getting up and moving through activities like light housework, dancing, or taking a walk around the block.
Don’t Sit Too Long
While regular, formal exercise has many health benefits, even light exercise or movement is essential to start a healthy lifestyle. Sitting too long is unhealthy. A study by the Columbia University Department of Medicine showed that people who sit for 30 minutes or less at a time have a 55% lower risk of death than those who sit still for longer periods.
A study by the University of Utah School of Medicine showed that two minutes of motion every hour could lower the risk for premature death by 33%. And a study in the Journal of Science and Medicine and Sport found people who engage in light psychical activity increased their life expectancy by 3 years over people who sat more.
Movement is a crucial part of a healthy life because sitting too much increases the risk for weight gain, chronic diseases, and other health issues. Multiple studies show that being sedentary can lead to:
- Cardiovascular Disease
- Diabetes
- Muscle Weakness
- Osteoporosis
- Mental Health Problems
- Sleep Issues
- Falls
People can develop osteoporosis when their bones become brittle from lack of weight-bearing movement. Being sedentary has been linked to mental health problems like anxiety and depression. Insomnia and other sleep issues can also be a result of a lack of movement and exercise. Because sitting still weakens the body, people who don’t move enough are at a higher risk for falls, especially the elderly.
How To Get Moving More
Even if your job requires sitting at a desk or you’re home all day, there are ways to get up and move. Try taking a break from your usual routine and adding these types of light activities:
- Take a walk to the restroom or to get water, or take a walk outside around the block
- Stretch at your desk
- Play with your dog
- Dust a room in your house
To start a healthy lifestyle with moderate and vigorous activity, choose something you enjoy and will keep doing. Find a partner or a group to exercise together. Start slowly and build up in length and intensity as you create a healthier life.
Start a Healthy Lifestyle and Avoid these 6 Risks
There are a lot of reasons for you to regularly keep moving. There are physical and mental issues that develop when you sit too much and move too little. Consider these 6 serious health risks directly related to a sedentary lifestyle with little physical movement, and you might just have enough motivation to get up and get moving every day.
