In chapter four of ‘The Longevity Plan’ Dr John Day states he believes that a life of constant, but not overly taxing movement, using every muscle group in our bodies, is a model for the very best kind of exercise there is. This should include short bursts of more strenuous activities. He believes that we are designed to be in movement all the time.
For me the challenge that I face is that, like most of the population, I earn money by sitting in front of a computer for much of my day. Our modern lifestyles meant that we are mainly sedentary creatures. The message from Dr Day is that although doing some strenuous exercise during the week i.e. going to the gym or for a jog, is of benefit, the best thing that we can do for our health is to be on the go most of the time.
My own pattern is that I tend to spend Monday to Friday either sitting in front of a computer, sitting in the car or sitting talking to someone…as you can see there is a theme here! The weekend is fortunately a different matter. As I don’t have a cleaner I can be almost constantly in movement doing all those lovely jobs such as dusting, vacuuming, cleaning the toilet. When the weather is warmer there is also gardening to be done and walking up and down the garden gets in much needed steps.
I really need to find ways of incorporating more movement into my day, but like everyone I find that going out for a walk is much more attractive when the sun is shining and in this current cold weather I just want to stay in the warm.
Dr Day suggests the following:
- using part of your lunch break to take a walk or bike ride
- using the stairs in your office
- parking far from the office door and walk
- if you must sit, set an alarm to remind yourself to stand every 30 minutes
In ‘The Four Pillar Plan’ by Dr Rangan Chatterjee he recommends what he calls the ‘five minute kitchen workout’. Basically, whilst you’re waiting for the kettle to boil or the rice to cook, do a few squats, lunges or calf raises. That seems much more manageable to me.
He goes on to suggest ‘high intensity interval training’ – two ten minute sessions each week. By ‘high intensity’ he means going all out, sweat running and heart pumping. By the end you should be out of breath and unable to hold a conversation for a good thirty seconds. An example he gives is running on a treadmill for one minute and twenty seconds at 4km hour and then 12km per hour (or whatever feels very hard to you) for 40 seconds. This should be repeated three to five times. If my maths is correct that is a maximum of ten minutes exercise.
If you don’t have a treadmill his suggestion is to walk out of your front door and go to the end of your road. From there, walk as fast as you can for one minute. When that minute is over, look to see which house number you’ve arrived at, then walk at a normal pace back to the start. Now you repeat the same sequence, but this time you want to see if you can beat yourself and get to a house further down the road. Try to do this five times in total.
Dr Day concludes by saying that it is so important to stack the deck in favour of motion and the best way to do that is to make it fun. Do the exercises you enjoy doing, because if you don’t enjoy doing it, you won’t do it.
So how do you fit movement into your day? I’d been interested to see how people squeeze this in during their busy schedules. Do you try to be in constant motion or is short bursts of intensive training your thing? Maybe like me it’s just the vacuuming workout on the weekends!