Did you know that excessive sitting is a lethal activity? One Australian study reported that each additional hour of watching TV per day increases the risk of death due to any cause by 11 percent. Compared to people who watched less than two hours a day to no TV at all, Aussies who spent an average of six hours of TV watching each day reduced their lifetime average by 4.8 years.
It seems that the amount of time spent watching TV was comparable to that of other major chronic disease risk factors.
Aging and Our Midlife Journey
Aging is a normal part of life that we can’t prevent or stop. What we can do, however, is feel better in our bodies by opting for healthy lifestyle choices.
As you head into your mid-forties, exercise becomes even more important, because this is the age and stage in life when the risk of cardiovascular disease and diabetes increases. Research has shown that physical activity has a positive impact on our health by reducing the likelihood of developing these conditions.
Even one bout of exercise has a positive effect on mood, and regular exercise has been found to improve our ability to deal with stress. Everyone can gain the health benefits of physical activity no matter their age, ethnicity, shape, or size.
Tips For Incorporating Regular Exercise Into Our Lifestyles
Australia’s physical activity guidelines for adults 18 to 64 years recommend that we minimize the amount of time we spend sitting down by breaking up those long periods of sedentary behaviour by moving around as often as we can. This includes:
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- At least two and a half hours of moderate-intensity exercise which is at least 30 minutes five days a week, or a minimum of 1.25 hours of vigorous-intensity exercise per week. For variety, you can mix it up with a combination of both types of activity.
- At least two days each week, do muscle-strengthening activities such as going to the gym, or doing bodyweight exercises
But what if you haven’t been doing much exercise? Well, doing some exercise is better than none. If you currently do no physical activity, start by doing some activity and gradually building up. One of the easiest ways to start is by walking.
“A journey of a thousand miles begins with a single step.” Lau Tzu
Remember, even small incremental steps (pardon the pun) to get you moving more can have a positive impact on your health and well-being. Here are five ways to incorporate more movement into your day:
1. Take regular breaks: Set a timer or use an app to remind yourself to take short breaks throughout the day. Get up, stretch, and move around for a few minutes every hour. This will help break up long periods of sitting and promote blood circulation.
2. Walk or bike to work: If feasible, consider walking or biking to work instead of driving or taking public transportation. This can add physical activity to your day and also help reduce carbon emissions. If your workplace is too far, try parking your car farther away from your office or getting off public transportation a few stops earlier.
3. Active transportation: Whenever possible, choose active modes of transportation for short trips. Instead of driving to the grocery store or a nearby café, walk or bike there. It’s a great way to combine daily errands with exercise.
4. Stand and move during phone calls: Instead of sitting down during phone calls, stand up and pace around if possible. If you’re in a work environment, consider using a standing desk or an adjustable desk converter that allows you to switch between sitting and standing positions.
5. Make movement a social activity: Instead of always meeting friends or colleagues for coffee or meals, consider engaging in physical activities together. Meet for a walk in the park, go hiking, or try out a new fitness class together.
Remember, making some small changes to your daily routine can make a big difference! For more tips and ideas to break up your sedentary behaviour check out these Australian Government Department of Health recommendations.
Regular Exercise Key To Being Healthier And Happier
Incorporating regular exercise into our lifestyles is essential for maintaining a healthy body and mind, especially as we enter midlife. As research has shown, physical activity significantly reduces the risk of developing cardiovascular disease and diabetes, two conditions that become more prevalent during this stage of life. Not only does exercise benefit our physical health, but it also has a positive impact on our mood and ability to cope with stress.
Regardless of age, ethnicity, shape, or size, everyone can reap the benefits of regular physical activity. To incorporate more movement into our daily lives, we can take regular breaks, opt for active transportation, stand and move during phone calls, and make exercise a social activity.
Remember, even small steps towards a more active lifestyle can have a profound effect on our overall well-being. So, lace up your sneakers and embark on the journey to a healthier and happier you.
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