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WE CARE ABOUT YOUR RETIREMENT WHY TINY MOVEMENTS CAN GET YOU BACK INTO SHAPE Maria Navas & Sandy West Retirement Specialists Florida Retirement Solutions Office : 786.402.3077 floridaretirementsolutions@outlook.com www.flretirementsolutions.com Schedule a meeting Feedback By Betsy Morris Jan. 24, 2022 If you want to get in better shape but can’t stand the idea of kettlebells and push-ups, just move. -------------------------------------------------------------------------------- iStock-492627828.jpg -------------------------------------------------------------------------------- Americans’ widespread retreat to their homes in the past two years has made us more sedentary and less healthy, doctors say. We tend to think intense, vigorous workouts will whip us back into shape, but doctors suggest starting smaller. Simple movement, like standing, walking, balancing, stretching—even fidgeting—can improve your fitness and is critical for overall health, they say. And we’re not doing enough of it now. Exercise is only part of overall fitness. People who run several times a week or hit other workout goals, only to sit at a desk for hours on end, are called ‘sedentary athletes,’ says Carl Andersen, medical director of executive health at Mayo Clinic in Rochester, Minn. “If you’re sitting every other hour of the day, you’re not going to be a healthy individual,” he says. Daily rituals like going to the office or the store—and the small movements we make on those trips—help keep us fit. Getting from the parking lot to the office, walking down the hall to see a colleague, going to meetings and running errands all get people moving and burning calories, doctors say. Studies show low-intensity movement is also critical to heart health and staving off disease. A sedentary lifestyle—defined by Dr. Andersen as sitting more than five hours a day—is associated with heightened risk of cancer, Type 2 diabetes and cardiovascular disease. Uninterrupted sitting can interfere with the proper functioning of blood vessels and accelerate atherosclerosis, the hardening and narrowing of arteries, scientists say. Finding ways to add small movements back into your day can significantly benefit your health—no kettlebells necessary. Low-intensity walking can prevent some of the adverse effects on the vascular system, several studies indicate. Walking 5 minutes on a treadmill at just 2 miles an hour was enough to prevent significant impairment to the main blood vessel supplying blood to your lower body, according to a study published in 2015 in the journal Medicine & Science in Sports & Exercise. Even fidgeting helps. In a study published in 2016 in the American Journal of Physiology, 11 University of Missouri students were asked to hold one leg still and fidget with the other as they sat in one place for three hours. With the fidgety leg, they were asked to raise their heels up and down and bounce their knees for 1 minute at 5-minute intervals. The students averaged about 250 taps a minute. The heel tapping was enough to offset the harmful effects of prolonged sitting on a key part of the vascular system, likely through the intermittent increases in blood-flow, the researchers found. Dr. Andersen says he began prescribing specific types of movement after seeing striking declines in patients’ health over the past two years. Their blood pressure increased and cholesterol levels worsened, he says. Many gained a lot of weight despite sticking to pre-pandemic workout regimens. “I had to blame the changes on the fact they were sitting,” he says. He knows how much the step counts on his own smartwatch plummet on days when he’s behind a desk compared with when he’s walking from room to room seeing patients. The doctor’s orders: Get up and move between—or during—Zoom meetings. Try not to sit for more than an hour straight. If that isn’t possible, he tells his patients, tap your feet. Fidget. Attend virtual meetings standing up, walking outdoors or on a treadmill. Sit on a balance chair that requires you to move to stay upright. Pedal under the desk on a pedal exerciser, which is like bike pedals without the bike. Merely walking down the hallway and back can have some dramatic effects, he says. Small movements alone can’t completely restore fitness, but low-intensity activities like walking help stave off the worst outcomes. There aren’t specific guidelines for low-intensity activity the way there are for the higher-intensity kind. The World Health Organization has guidelines for moderate and high-intensity activity; its recommendation for low-intensity activity is basically to move more and sit less. Lauren Bates, an exercise physiologist and doctoral student at the University of North Carolina at Chapel Hill, is part of an effort in the university’s human movement research lab to devise guidelines for limiting sedentary behavior. The group’s findings so far: We shouldn’t sit for more than 20 or 30 minutes at a time without getting up for 2 to 5 minutes of low-intensity activity like standing or walking. Those recommendations, based on review and analysis of existing research by her group and others, might seem hard to achieve when many remote workers are on back-to-back Zooms that essentially weld them to their chairs all day. Interruptions, however, can be as minimal as a few squats or calf raises, Ms. Bates says. She suggests keeping a set of light dumbbells or exercise bands by your desk and use brief breaks to do a couple of yoga poses—or just dance. (Search “five minute dance workout” on YouTube and you get hundreds of choices, she says.) At UNC, her colleagues take group breaks to stand during Zoom meetings; some do jumping jacks. One of her professors made it mandatory one day that students take her entire virtual class while taking a walk outside. Ms. Bates says moving during class engaged her more, since she wasn’t checking email or getting distracted. “I was moving and my brain was stimulated.” Write to Betsy Morris at betsy.morris@wsj.com Dow Jones & Company, Inc. Maria Navas & Sandy West Retirement Specialists Florida Retirement Solutions Office : 786.402.3077 floridaretirementsolutions@outlook.com www.flretirementsolutions.com Schedule a meeting Feedback Licensed Insurance Professional. Respond and learn how insurance and annuities can positively impact your retirement. This material has been provided by a licensed insurance professional for informational and educational purposes only and is not endorsed or affiliated with the Social Security Administration or any government agency. It is not intended to provide, and should not be relied upon for, accounting, legal, tax or investment advice. WE CARE ABOUT YOUR RETIREMENT No Thanks Accept I provide my clients with access to premium subscription copyright protected content to The Wall Street Journal, Reuters, Forbes, The Globe and Mail and other publications. Feel free to access these articles and videos. If you would like to receive weekly news updates please provide the following express consent as required by anti-spam laws. Maria Navas & Sandy West Retirement Specialists Florida Retirement Solutions Office : 786.402.3077 floridaretirementsolutions@outlook.com www.flretirementsolutions.com First Name Last Name Email By submitting my contact information, I give my express consent to receive ongoing communications. No Thanks Submit Sumo