In our civilized world, we strive for comfort. With the advent of digitization and smart devices, the majority of the population engages in sedentary work. Mental labour is also exhausting, and the easiest way to relax after work is to sit on the couch at home, zoning out in front of the TV or while scrolling on your phone.
However, our bodies will feel the effects of this. There is life within us that thrives when we use it. Our joints, blood circulation, intervertebral discs, and muscles will only function optimally if we put them to work. As little as 30 minutes of exercise a day can have a beneficial impact on quality of life.
Why is it a challenge? What are the potential problems?
Exercise should become an integral part of life. It’s easy to say and write… but in this fast-paced world, there’s so much to do that exercise is often the first thing we sacrifice. We need to go shopping, do laundry, iron clothes, pick up the kids, cook three different meals for them, and then dad comes home, and we’re just overwhelmed trying to balance social time, me-time, exercise, work, and family. By the end of the day, we don’t even think about going to the gym to release tension and boost endorphins and dopamine. Heck, we even drive to buy bread instead of walking.
Life and the accompanying stress are the main causes of cardiovascular, cancerous, and musculoskeletal diseases. This creates a vicious cycle because if you have high blood pressure, it becomes a great excuse not to exercise. But excuse-making is a highly creative function of the brain. Whatever you perceive as harmful, you’ll find a million excuses to avoid. On the other hand, things like rest, smoking, or desserts—things you perceive as beneficial—you’ll justify with a million reasons why you deserve them. The usual justification? “Because I deserve it.”
That’s why it’s important to shift your mindset and develop self-awareness to recognize what you already know: what’s good for you and what’s harmful. How you spend your time matters. Your health is non-negotiable. Because you deserve it!
How does movement affect our bodies and lives?
A sedentary lifestyle leads to multiple problems. Mobility decreases (e.g., you can’t reach back to hand a snack to your child in the car), endurance drops in all areas of life (both mentally and physically, e.g., you’re out of breath climbing stairs or sex isn’t what it used to be), joint pain develops, and stress tolerance diminishes.
When we commit to exercising, the most important factor is to enjoy it. This will provide motivation. Physical activity releases various happiness hormones (dopamine, serotonin, norepinephrine, and endorphins), which act as the best natural antidepressants. Endurance improves, and the risk of cardiovascular issues decreases.
A secondary benefit of exercise is that we look better, boosting confidence and increasing endurance in all areas of life. Group workouts also enhance social life, helping us form new connections and friendships.
Research shows that 45-60 minutes of daily movement is healthy for the brain, potentially slowing aging by up to ten years and reducing the risk of Alzheimer’s disease. Strength training and aerobic activities (e.g., aerobics, walking, yoga, cycling) improve memory and cognitive abilities.
However, alongside exercise, it’s crucial to extend lifestyle changes to our diet.
These solutions are just examples. Everyone has different needs, priorities, and issues. What works for one person may not work for another. Experiment to find what helps you, and don’t worry if it’s unique.
- Schedule it : Block off time in your calendar for exercise and ask for help if you’re alone. Or find a place with childcare services.
- Enjoy it : Find a type of movement you love and can incorporate into your life. Surround yourself with motivated people!
- Stress management : Try different forms of exercise to release tension and feel energized afterward.
- Assessment : Visit a personal trainer, get an assessment, measure yourself, take a photo, and compare results every two months.
- Omega-3 supplements : Omega-3 fatty acids reduce inflammation and improve cardiovascular health, especially important during menopause[^1].
It’s worth incorporating movement into our daily lives for better health. In our fast-paced world, we often forget about ourselves. The key is to feel better in our skin, and exercise shouldn’t feel like an obligation but a joy. It’s never too late to start exercising. Make this time yours! Go with your friends or alone. Seek opportunities to move.
References:
- Warburton, D. E. R., Nicol, C. W., & Bredin, S. S. D. (2006). Health benefits of physical activity: The evidence. Canadian Medical Association Journal, 174 (6), 801–809. https://doi.org/10.1503/cmaj.051351
- Hillman, C. H., Erickson, K. I., & Kramer, A. F. (2008). Be smart, exercise your heart: Exercise effects on brain and cognition. Nature Reviews Neuroscience, 9 (1), 58–65. https://doi.org/10.1038/nrn2298
- Clayton, P. R., & Ladi, S. (2015). From alga to omega; have we reached peak (fish) oil? Journal of the Royal Society of Medicine, 108 (9), 351–357. https://doi.org/10.1177/0141076815599673
- Mayo Clinic. (2023). Exercise: 7 benefits of regular physical activity. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389
- National Institute on Aging. (2023). Exercise and physical activity: Your everyday guide. Retrieved from https://www.nia.nih.gov/health/exercise-physical-activity
