Start Moving

In our previous blog post, we covered the first S of the 6 pillars of Lifestyle Medicine; Savour. This time, let’s take a look at the second S; Start moving.

Guidelines suggest that adults should achieve 150 minutes of moderate intensity activity per week. A simple way to gauge moderate intensity is by the ability to talk but not sing during activity. Now if you break that down, it’s around 30 minutes per day for 5 days a week. There are a few different types of physical activity such as aerobic, resistance, flexibility and balance. An exercise as simple as walking comes under aerobic/ endurance exercise. Of course other forms are also important, for example the guidelines also advise strength training 2-3 times per week. 

Why choose to walk? All you need are your two legs. You don't have to get special equipment or a gym membership. 150 minutes per week may sound intimidating for many of us, especially when we are starting off. Time management is probably the first thing that comes to mind. But consistency is key, just like any other goal. Choose an activity that you enjoy, make time, start small like for 10 minutes and slowly build from there. Those choices will soon become a habit. Studies show that within days to weeks of initiating regular exercise, the risk of disease starts decreasing. Even single episodes of physical activity lower blood pressure, improve sleep and improve insulin sensitivity.

Not only that, the environment in which exercise is performed may be just as important as the exercise itself. Did you know that just 20 minutes of movement outside can stimulate the brain, creating the right environment for the growth of new cells, which helps us process, problem solve and handle complex thinking? The connection to nature, and being outdoors, gives our mood and mental health a boost. This is because of the release of ‘happy hormones’ and neurotransmitters: serotonin, dopamine, oxytocin, and endorphins. Being in the fresh air also increases the amount of oxygen we take in. Plus, Vitamin D3, which plays an important role in bone building, can be synthesised in humans’ skin when it is exposed to ultraviolet B (UVB) rays from the sun. Hence, vitamin D is also widely known as the “sunshine” vitamin. 

Let’s start moving! It’s about the journey not the destination!

References:

Kelly, J., & Clayton, J. S. (2021). Foundations of Lifestyle Medicine Board Review Manual (3rd ed.). ACLM.