WEDNESDAY: BE CONSCIOUS OF HOW MUCH YOU MOVE

We live in a society where people are searching for artificial energy boosting substances, when doing some physical activity every day may provide that extra edge to make it through the day.

Go through a typical day in your mind from the minute you wake up to when you go to bed. How much do you move? Is going from chair to chair your primary source of movement? Do you stand on escalators rather than walking? Do you drive when you could walk; take the elevator when you could use the stairs; send emails to the person across the floor rather than walking to them?

What do you do when you arrive home? Do you do active or vigorous housework or have you hired a cleaner and a gardener to save you the effort of moving?

Think about your posture at work and at home. Do you slouch over your desk? Do you ever stand and stretch? Do you have pain in your neck, shoulders or low back? These are often caused by, or contributed to, by your posture and lack of movement and are warning signs that you need to move!

Think very honestly about your movement levels during the day—it may save you years of pain later.

The vast majority of us have become sedentary in our lifestyles. We don’t notice how little we move from our computers, or how much email allows us to send notes to each other rather than getting up and (gasp) making human contact! Or we text message from one room to another!

And walk to the store? Are you kidding!

The human body must move. Everything stops working well when we stop moving. You only have to see the effect paralysis has on muscles, digestion and metabolism and joints to understand that. Movement to joints is like spraying the lubricant WD-40 into them! If we don’t stretch and use our muscles, we end up old and stuck when we are young.

I am 54 and my joints are almost as flexible as they were when I was 20—and that is the way it is meant to be. I don’t have a special body that is more elastic than everyone else’s. I have just kept mine moving.

I have done yoga for years—and not fancy stuff. I just do eight exercises a day. I stay active and am conscious most of the time of my posture. (And my husband’s! It drives him nuts, but he will thank me when we are both 90 and active.)

As a physical therapist, I saw thousands of people with pain—and the vast bulk of it was caused by their inactive lifestyles. People in their 70s and 80s are often frail and fall because their muscles are weak and they shuffle. I am on a campaign to keep everyone strong before shuffling sets in!

Our former next-door neighbor in Dallas is a lovely, active 83-year-old. She lives on her own and is amazing. Recently, she had to stop walking on her beloved bird trails because of pain in her knee. Out of desperation, she started going to aerobics and weights classes. She is a new woman! She says she feel so much better, has no pain and has a new lease on life. That’s what exercise and strengthening work does – at any age. (Of course, you need to check with your doctor before you embark on an exercise program.)

From the age of 45, we really need to be building up our muscles. Of course we also need aerobic work as well—but with age we need both. Sorry!

But wait, there’s more! We need to build movement into our daily lives at the very least. I sit on a big exercise ball when I work because it makes me move more than a chair. (Be careful if you decide to do this that you are stable and that the ball will not roll away from you!) I make sure I stand and stretch every 30 minutes.

Will you do that? Just stand up and stretch as much as you comfortably can – just for a minute—that’s all. It can be for a very short time but it has a great effect on your body and your energy levels.

Can you use the stairs at work instead of the elevator or escalator? Can you park the car further away and walk in safety? Can you go for a walk at lunchtime instead of swapping one seat for another as you eat? Can you play a game with your children instead of all of you sitting in front of a television? Walk daily if your neighborhood is safe. If not, can you run up and down your stairs at home for 20 minutes? (check with the doctor before you start if you are not used to exercise!) Or buy a treadmill? Or clean the bathroom or kitchen vigorously?

There are many ways to bring movement into your home and workplace. Be creative and find as many as you can. Your energy levels will skyrocket if you make movement and exercise a part of your daily—or even weekly—routine.

But wait, there’s even more!

Exercise is also the best way to bust stress. And pain! If you feel burning, tingling, tightness, stiffness, numbness, heaviness, dragging, discomfort and pulling anywhere—your body is screaming out—MOVE! These signs are the warning signs of impending damage our body gives us. If we feel pain, it’s usually too late, and damage is done. So listen to your body and stretch it more.

Think for a moment how seldom children sit and stay still for long periods: They are forever moving and playing. Limit the time your children spend mesmerized in front of the television or the computer—they are the only things that can stop a child doing what they know is critical—moving!

Today is the day to make movement and exercise a regular routine in your life and that of your family.

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