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
* Viphilus means, "lover of life"
