Increased Movement for Better Health:


In a recent article, I talked about a new proposal for physical activity - an optimal level and a basic level of movement. A basic level would be a minimum amount of activity to increase your health.

Without adequate movement in your week, you are sure to be at increased risk for disease and dysfunction. You are certain to end up with stiff, achy joints and probably lose some of your mobility as you get older.

Do you recall how much activity is required to see an increase in your fitness? According to one study - as little as 75 minutes per week! If you broke that up per day it would be just over 10 minutes a day of physical activity. Something virtually anyone can achieve.

Whether you have Fibromyalgia or some other physical problem you can walk for 10 minutes a day. Just 10 minutes a day of walking or Tai Chi will give you more health benefits than doing nothing!

And it can help you feel better in the process. You know that your immune system is dependent on movement for proper function, don't you? Your lymphatic fluid - part of your immune system - doesn't have a built-in pump, like the heart, which circulates your blood throughout your body.

So this lymphatic fluid is dependent on your muscles moving to circulate this precious fluid, which helps eliminate toxins in your body. So even if you have some physical disabilities, most of you are capable of walking for 10-15 minutes a day to improve your level of health.

By starting slow and gradual like this, you can then safely progress to 20-30 minutes of continuous movement. Or on days that you have limited time, even getting in 12-15 minutes of walking will help. Remember, at the end of the week its the total amount of activity that counts and not how much was done in one session.

Obviously, this is different than those seeking optimal levels of fitness, but this is the minimum that you need. Even if you never progress further, this small amount of movement is better than doing nothing..... and who knows, you may find that you can do more exercise than you imagined.

One thing that might help for those with limited mobility or achy joints is water exercise. Water is joint friendly and allows you to increase your activity in a safe and gentle manner. Its easier for many to move in the water than on land, so consider that as an option.

I found out about a revolutionary method of combining water and land exercise not long ago. The Burdenko Method combines deep water exercise with land exercises to help with many pain syndromes. A program of water activity combined with walking may be what's needed to help you feel better and reduce pain, or reduce the chance of losing your mobility as you age.

If nothing else, walk up and down the stairs of your house a couple times and then repeat this regimen here and there throughout the day. This by itself isn't going to take off any pounds, but it can help you be healthier.