Let’s draw a line in the sand over stress
This won’t be easy today’s world is full of constant time pressures and worries. We are continually rushing around, meeting deadlines, feeling guilty about not spending enough time with the family, and burning the candle at both ends just to get things done.
Now we’ve known for some time now the benefits of exercise on making us feel better and more productive and in fact I wrote about the neuroscience of it all in a blog back in 2011. However, with summer approaching, and the with the days getting longer, now is the perfect time to take a stand against stress!
Exercise makes us 20% more productive
This isn’t new information, but to put it in a more quantifiable way:-
Twenty minutes of exercise in the morning will pay you back by adding an extra 80 minutes of productivity to your day. That’s a net gain of 60 minutes to your day!
It also makes us less stressed!
A recent study compared 20 minutes of exercise a day to the equivalent time spent performing mindfulness meditation and heart rate biofeedback (a way of controlling your heart rate through breathing and seeing its effect on your heart). Researchers expected mindfulness to be superior, especially in relation to maintaining attention, improving compassion and decreasing worry. They were wrong!
Exercise was just as effective as mindfulness
This surprised the authors of the study, as mindfulness directly focuses on attention, compassion and control over your thinking. Perhaps exercise has an indirect effect on these attributes as increasing your heart rate and breathing rate may challenge your body to become more aware of the “now”.
And we also know exercise is good for more than just stress and productivity
You only need to read the rest of our blogs to know that exercise benefits us in many different ways.
While reduction in blood pressure has also been shown in mindfulness studies, I doubt that they would be able to compete with the metabolic benefits of exercise. If you’re in need of reducing your blood sugars levels, or you want to drop a few centimetres around your waistline 20 minutes of high intensity exercise would suit you better.
At iNform we believe that any exercise as part of a personalised program should be done in a mindful way so that you’re not just “going through the motions.”
If you’re “wired” to move and can’t keep still, or life doesn’t enable you to find the adequate “quiet time” at home, exercise might also be a more palatable way of gaining all these benefits.
So let’s stress less and do more!
No matter whether you prefer to spend 20 minutes a day exercising or in mindful meditation we can all experience these benefits. Now is as good a time to draw a line in the sand and establish this daily habit. Your body, health and relationships will thank you for it!
Couple stretching in Park – Moving well to Move more!
If I could wave a magic wand, and make exercise feel easy for you; if you knew you were going to feel light, agile, nimble – would you want to do more of it??
60% of our population (an average figure across many ‘western’ countries) is inactive… I don’t think that this is because people intrinsically dislike movement! I think we lose our joy of movement at some stage, maybe it’s not a clearly defined line in the sand, but that change certainly happens… after all, we can all see the faces of kids when they are in the full blown joy of movement, right? when they are running after a ball, or jumping into a pool… so what happens? why do we stop to enjoy that movement, that used to give us so much happiness once upon a time?
I think the answer is that it has become hard to move.
One way or the other, it just doesn’t flow anymore does it?! There’s less time for it; it just seems like hard work. Maybe there’s fear of pain, or fear of an injury. Perhaps it’s as simple as the fact that we may stink after sweating (!) and the process of being ‘presentable’ again is too hard…
We all know the benefits of exercise right? So information is not the answer either… so can I challenge you to explore the FUN you used to have when you allowed your body to gain full flight?
I strongly believe that one of the keys to wanting to move more is being able to move better! It’s about putting it in the right order. Think about it for a sec… if you move well, then movement is all of a sudden easier. Things ‘connect better’. There’s less pain; less effort. There’s more power! More strength! More agility! More CAPACITY.
The key to moving more, what ever your motivation, is to move better. From there we can start to set new goals! Such as being able to re-join that sporting club you loved; being able to run around with the (grand)kids without fear of not being able to move tomorrow! or perhaps you want to run your first marathon, or climb a high peak… Or do a tumble turn again!! what ever that goal, let us help you put things in the right order, set up the right process for you to move better – so you can move more!!
Let me start my clarifying that I would never want to discourage anyone from running! Even more so if you are on a journey to improve your health. My whole business and life mission is to help others achieve great health! And this is exactly why I don’t think it is a great idea to use running to start getting fit or lose weight…. as I mentioned in our introductory post to this series, running is inherently hard, and carries with it about a 50% chance of giving you an injury in a year! What I really want to help you do is to LOVE running!
I don’t think it is a great idea to use running to start getting fit or lose weight.
Lets face it, doing anything while we are heavier is harder, and the harder it is, the less likely we are to do it long term. In addition, being heavier would logically put greater stress on joints, connective tissue and muscles. Interestingly, research doesn’t strongly support this logic. Body Mass Index is not a predictor for injuries, other than plantar fasciitis (an injury to the connective tissues of the sole of the foot). However, poor body condition is a strong predictor of injury, so if we have gained weight due to not doing much, then lets make sure we approach this well.
I would recommend that we start to improve our conditioning to run in a few different ways. Firstly, looking at our nutritional intake is KEY. The most effective way to lose weight is to improve what we eat! If you are brand new to running, I would start by walking daily. A quick walk before and after work, or during lunchtimes will go a long way to start strengthening those tissues mentioned above, help with weight loss, and start to get your aerobic fitness going! I would then definitely add strengthening exercises, as we know that these will certainly protect you against injury, and increase your running efficiency – now we are talking! Then we can start to add a few jogs into those walks, or as part of your warm up and cool downs around your strength work outs. In our next post I’ll give you some ideas on how to start your actual running program.
Effects of weight on performance
I am always amazed at the effect that weight has on running performance. That is, how quickly you are likely to run a race… This is why elite distance runners are so light! For example, Lets assume that an 80kg male completes a 10km run in 50minutes. If his fitness and all other external conditions remain the same, but he now weighs 70kg, he would run those 10kms in under 45mins!
So, don’t run to get fit, as it’s less likely to last! Run because of everything you get from it… of course fitness will be a part of that, as weight loss will be, but there’s so much more to be gained from your time out in nature!
Only a bloke who’s worked in an office his whole life would think you can work until you are 70!
Seeing this image appear on my Facebook feed made me really think about the implications highlighted by the pictured gentleman. There is no question that we need to think about the national (and global!) financial sustainability of an ageing population and associated pension costs. But surely this can’t just be a financial discussion right?! Do we know what the physical demands and impact of raising the retirement age will be? are we strong enough to cope? Will you carry your strength into retirement?
What we know about strength into retirement age: