The 30 Days to Pain-Free Challenge:

Day 2 – Embrace the value of movement

Your previous task was to take inventory of your mindset and identify all thoughts and behaviors that have a negative impact on your health. Then, come up with creative ways to gradually wean out of them with the help of an accountability partner. I encourage you to take this part seriously because mindset is the foundation of any type of self-help program, because mindset drives behavior/actions, and behavior/actions determine outcome.

Today’s strategy is another important one—movement. Take a moment to reflect on the design of your body. Humans and all animals are basically a jointed skeletal system powered by muscles that carries organs around. Evolution designed life forms to survive in their environment and perhaps the most primitive design feature of humans is the ability to move around and move things. In other words, humans are designed to move around often, and to not do so short-circuits this design and damages health.

Getting consistent exercise was not an issue for our early human ancestors because there were no cars, homes and grocery stores back then—they had to walk far distances to find food and shelter. Fast-forward to modern times, and humans do not have to move as much, due to the comforts of an advanced society and the pervasiveness of technology in our lives.  This has led to a host of health problems and the ongoing health care crisis in America and other parts of the world.   Lack of regular exercise is a cofactor in many cases of chronic, degenerative diseases such as diabetes, high blood pressure and heart disease.  Data collected just a few months into the COVID pandemic made this association obvious.  A study published in the American Journal of Physiology found that

“Confinement-induced decreases in physical activity levels and increases in sedentary behavior may provoke a rapid deterioration of cardiovascular health and premature deaths among populations with increased cardiovascular risk… Even short-term (1-4 wk) inactivity has been linked with detrimental effects in cardiovascular function and structure and increased cardiovascular risk factors“

If you are sitting most of your day, the body parts for movement (your joints, bones, muscles and tendons) will atrophy, much like how a machine will rust with inactivity. Your ball and socket joints (shoulder, hip) will get less lubrication and will be prone to wear, tear; stiffness and pain. Your tendons, muscles and bones will shrink due to inadequate use, resulting in weakness and being prone to injury. Your heart muscle will weaken as well, because without regular movements there is not much need for extra oxygen and glucose delivery to the muscles so your heart isn’t exercised and weakens over time.

Hate exercise? Well, the key is consistent light to moderate movement.

Here are some simple ideas:

• Take a walk around your neighborhood upon waking up when it is still cool outside; 30-45 minutes of brisk walking. Carry some dumbbells or wear ankle weights to enhance the exercise and work out your heart muscle.
• Walk upstairs instead of taking the elevator. If you live in a hi-rise, walk up the first 3 floors before taking the elevator.
• Work in your yard/garden; tidy things around the house often.
• Go on long hikes in nature every weekend; especially areas that have hills.

You get the idea. As long as you are moving your legs, arms and postural muscles often each day, you’re ok.  Periodically include moderate to heavy activities such as heavy yard work or hill climbing, where you are exerting muscle contraction more, to the point where you notice you are breathing faster and feel your heart beating faster. I will go over some specific exercises for specific purposes to do, later in the series.

Day 2 Action Step:  If you haven’t been doing it regularly, make it a point to do light to moderate exercise every day.  Very important!   The health benefits of exercise are cumulative and health-protective, so make this a priority.  Make sure to log your physical activity every day in your journal.

You Can Do It,