Change
Jack Welch, former chairman and CEO of General Electric, famously said, “Change before you have to.”
Jack Welch, former chairman and CEO of General Electric, famously said, “Change before you have to.”
When it comes to your health and wellness, this is especially true. Neglect caring for your body now, and one day you may be forced to make changes like taking meds, having surgeries or therapies, or moving into assisted living.
Recommended physical activity includes 150 minutes per week of activities that work your cardiovascular system (like brisk walking), and at least 2 days per week of activities that strengthen muscles.
The majority of Americans aren’t getting those minimums, and 1 in 4 get no exercise at all. Studies have concluded that sitting for 8 hours or more per day with no physical activity carries the same health risks as being extremely overweight or smoking.
The good news is that small changes now can provide major health benefits in the future.
For example: as little as 30 minutes per week of exercise to strengthen your muscles has been shown to significantly lower your risk of an early death, and adding just 30 minutes of cardiovascular exercise per week doubles that effect.
While 30 minutes a week is good, more is better: a sedentary 40-year-old who goes for a brisk 30-minute walk four times per week will have about the same low risk of heart attack as someone who’s been exercising regularly their entire life!
Even a simple change like reducing how much you sit can change your health. In fact, a study in England showed that standing for 3 hours per day provided the same physical activity benefit as running ten marathons per year!
That change from sitting to standing improved arthritis symptoms, resting heart rate and blood pressure, and blood glucose levels. In addition, standing those extra couple of hours per day burned roughly 50 calories per hour. Over the course of a year, that could add up to about 30,000 calories — about 8 pounds of fat.
Given this, it’s not difficult to see the cumulative benefits of small changes to your daily routine — like taking the stairs instead of the elevator or standing while you’re talking on the phone. Even a change as seemingly small as drinking a big glass of water when you wake up can benefit your blood pressure, heart rate, mood, and energy levels all day long.
There’s another change we’ve had to deal with recently — the time change. A few weeks ago, we all had to “fall back” to normal time from “Daylight Saving,” which means earlier sunsets and longer nights as the northern hemisphere shifts into winter.
When it’s colder and darker, it can be more difficult to get your body moving. The change in time and change in weather requires a change in thinking! When you’re thinking small changes, think walking. It’s the simplest way to keep your body healthy and your mind sharp — but going for a daily walk now might require some planning ahead and bundling up.
If being outside in the winter really isn’t your jam, there’s the TAG Center right here in Mayville, which features an indoor walking track, treadmills, and other cardiovascular equipment to keep your blood pumping and body moving inside where it’s warm and well-lit. Your employer or health insurance carrier might even cover part or all of your membership!
If you’re not open to a gym membership, your change might have to include creative activities at home like a home treadmill, stationary bike, or follow-along exercise videos on DVD, YouTube, or a favorite streaming service.
There are lots of changes that we have to deal with in life, but three things will always stay the same: First, your body needs to move. Second, even small amounts of exercise can have big benefits. Third, changes in health require changes in habits.
Remember that we don’t decide our future — we decide our habits, and our habits determine our future.