FRESH START PHYSICALLY: Intentional Movement

Welcome back Viphilus*

I want our “fresh start” month to have a little bit of everything: physical; emotional; mental and spiritual. Why? Because we are an integration of these 4 things and while we have the ability to speak about them separately, the reality is that they are fused in an inseparably complex way.

Perhaps the best demonstration of your need to recognize the importance of being fully integrated (mind, body, heart and spirit) can be seen through the importance of physicality or simple movement. This is a fact of great importance considering our 21st century western lifestyle which is predominantly sedentary. That lifestyle has led to an obesity epidemic (something I struggle with myself); but that’s not the main reason for being physical … it’s mostly about body chemistry.

The following is written by Chris Jordan in Loehr’s and Groppel’s The Corporate Athlete Advantage: “Almost every cell in your body derives its energy from glucose and oxygen … from the food you eat and the air you breathe. But eating and breathing aren’t enough. The glucose and oxygen must be transported to those cells via blood; not until then is there energy production. Therefore, the circulation of blood plays a vital role in energy production. Anything which compromises blood flow also compromises energy, in essence your ability to function. When blood flow to part of the heart or to the brain is blocked, heart attacks and strokes result! Now, can you think of anything in your life which may impair blood circulation in a daily basis? How about sitting?”

Really?

Below is an excerpt from an elementary school teacher’s handbook, adapted for YOU, the adult.

Besides reducing the risks associated with childhood your obesity, physical activity is important for other reasons. Regular physical activity helps children you build and maintain healthy bones, muscles, and joints; builds lean muscle and reduce fat; prevents or delays the development of high blood pressure; reduces feelings of depression and anxiety; and may, through its effect on mental health, increase students' your capacity for learning.

With these facts in mind, it is imperative that we you, as teachers a self-learner, help reduce the amount of physical inactivity, by increasing the amount of physical activity opportunities that children you have during the school your day. Being physically active not only provides important health benefits, but also provides children you opportunities to learn through movement.

According to that manual, interjecting opportunities for movement in your day maintains and improves the condition of your current and future physical, emotional and mental health. Sitting lowers your metabolism, thus exacerbating feelings of low energy … in all of your dimensions. Just standing from a sitting position doubles your metabolic rate! Physical movement activates the brain and enhances learning. These movements “switch on” the natural brain integration mechanisms that “switch off” when you are under stress. Switching them back on through movement helps combat the very stresses that switched them off in the first place. Therefore, movement may well be life’s simplest stress buster!

While this is fundamental knowledge for teaching children, it’s just as important for you to know this as an adult self-learner. Besides, as an adult, the harsh reality is that you have less time left to “get it right.” Movement is vital for all ages and brings about rapid, far-reaching and lasting changes in fundamental abilities, including: focus, organization, comprehension, physical coordination, social and communication skills, memory, attentiveness, etc. If the movement includes something a bit more strenuous then there are significant physical benefits, such as: improved sleep and prevention of fatigue, physical fitness and a boosted immune system, and a re-energized sex life. Different movements have different types of benefits (aerobic, stretching, strength training, yoga, Tai Chi, to name a few).

Let’s take the discussion of sitting a bit further. Two 2011 studies shed new sobering light on some negative aspects of sitting:

• the American Cancer Society, who looked at more than 120,000 people over a 14-year period, revealed that women who sit for more than 6 hrs/day were 40% more likely to die during the course of the study than those who sat fewer than 3 hrs/day (men were 20% more likely to die)
• the American Journal of Epidemiology published a study finding that those who worked a sedentary job have almost twice the risk of a specific type of colon cancer

Obviously, you need to sit. However, you should minimize it when and where possible. Sitting too much or for too long is clearly bad for your health … both short-term and long-term. It will take a purpose-called vigilant mind to keep you on your toes (or at least … off your bottom).

So, as O.N.J. used to sing … this week, “let’s get physical.”

BE INTENTIONAL ABOUT YOUR MOVEMENT – when you stay in one position or place for too long, you feel physical stress. Don’t believe this? Just sit on a plane for 8 hours … you’ll believe it! Lack of movement can add to fatigue and tense muscles, and can contribute to headaches and other pain. As well, your emotions will start becoming compromised. When you have to deal with a stressor (such as: work, a difficult person, the environment, your own negative thinking, etc.), you will also feel physical and mental stress. Physical exercise or movement helps manage it. Practice maintaining an intentional plan of intermittent movement throughout the day; it is one of the key ingredients in a recipe for holistic fitness. This leads me to suggest a

PRIME DIRECTIVE for MOVEMENT

Stimulate your body in the most powerful way you can:  MOVE!

If you need something a bit more prescriptive, then try on these self-imposed rules:

LETHARGY RULE
Once each day, when you feel the most lethargic (“I don’t feel like moving”), override the feeling with pure intention, and get up and move around for at least 2-3 minutes.

90-MINUTE RULE
Never sit for longer than 90 minutes without taking a 2-5 minute walking / movement break (whether at home, work, in the car or on a plane).

2/3-FLOOR RULE
Never take an elevator up 2 floors or down 3 … always walk it. (every year add 1 floor to each of these numbers).

1-KM RULE
Never drive if you can walk it in 10-15 minutes or less (average time to walk 1 km). Note: this will be the hardest rule to implement if you have a car because you likely think your time is more valuable than most other things. Just consider it.

I hope to see you back next Monday.

Blessings Viphilus,

Your friend, Omega Man

OCA Training

* Viphilus means, "lover of life"