Dont sit.Keep WALKING!

  

Studies showed kids in advanced societies are physically inactive 90% of the time, and adults are likely to move even less.  If this trend were to continue throughout one’s lifetime, the risks of life-threatening diseases and death are greatly enhanced.

The human body comprises 640 muscles and 206 bones for movement. In a sitting or lying down position, the muscles do not have to function much and thus expend minimal energy, and burn less fat and blood glucose. This lack of skeletal muscular contractions, especially involving the large ones of the lower limbs, inhibits the smooth blood circulation to various parts of the body and may develop deep vein thrombosis for some individuals like the elderly and cardiac patients.



Traditionally, health professionals tend to view prolonged physical inactivity as the same as lack of exercise. This means that the risks are raised for these ‘active couch potatoes’ who sat the longest time.



SITTING IS BAD!

People with the highest sedentary time face higher risk of metabolic diseases eg. diabetes by 112%, cardiovascular by 147% and death from any cause by 49%.



+ Diabetes can occur due to the effect on the sensitivity of insulin, a hormone produced by the pancreas that allows the cells in the body to use blood glucose for energy. In inactive muscles, the take-up rate of glucose is slow and requires more insulin to do the job, resulting in insulin intolerance and developing into Type II diabetes if not corrected.

+ The lack of muscular contractions suppresses activity of an enzyme called lipoprotein lipase, responsible for breaking down fat storage into usable sources, and for the production of high-density lipoprotein (HDL) or good cholesterol. The obvious signs are large waists, higher levels of triglycerides and higher levels of C-reactive protein that causes inflammation. Even the sluggish panda has heart problem!

+  Not moving can subject one to increased risk of injuries.  For instance, when the neck and shoulder are seldom stretched and there is a sudden need to move, the tightness predisposes the person to muscular and tendon injuries. For this reason, we should find opportunities to move whenever we can.

Those on sedentary positions should break off a 90 min working stretch with an interval 3-10 min, moving around or engaging in some physical activity.

WALKING IS BETTER THAN STANDING!

In one study of office workers conducted, it showed by just standing up more often helped to melt 1.5 inches from their waists. It does not take much — just a few extra hours a week of exercise to produce results.

However, walking is even better than standing. To stay healthy, medical researchers recommended 10000 daily accumulated walking steps for adults, 16000 steps for boys and 13000 steps for girls. For the active individuals, merely 20 mins a day of sustained aerobic activity can lower blood pressure and strengthen heart function.

During a walk, the brain is actually working to integrate information from many different sources requiring visual input, auditory input, as well as input that is coming from joints and muscles regarding where the foot is, how much force to apply etc. Thus, it can actually boost the connectivity within brain circuits, which tends to diminish we get older. A study carried out found seniors involved in a 12 months’ trial of walking and aerobic fitness have more coherent brain networks tested on memory, attention and a variety of other cognitive processes comparable to participants in their teens. However, a 6 months’ test yielded no significant trends. Hence, do not stop walking if your legs can still manage.

JOGGING IS BETTER THAN WALKING?

Health-wise, jogging and walking does not matter. What matter most is the duration and intensity in each session that determines how much calories are being burnt up.  Of course, pounding down the road and treadmill burn more calories as more energy is required to lift the body off the ground, great for those who like to lose weight and improve heartbeat.  However, those suffering from some degree of knee, ankle or back  pain should stay away as the impact to the knee is about 4 times that of the person’s body weight as compared to only 2.6 times by walking.


HOW MUCH IS RIGHT?



For one to exercise at low intensity for 15 mins 4 times a day is no different from another person who does 60 mins all once in a day per week. If you can stick to a regime involving jogging or brisk walking of about 20-30 mins 3-5 times each week, you should feel fitter and healthier.  The greater the exercise volume, the more health benefits derived.


Minute by minute rundown:

1-5 min: The first few steps you take trigger the release of energy-producing chemicals in our cells to fuel the activity. The heart rate revs up from about 70 to 100 beats per minute, boosting blood flow and warming muscles. People with joint stiffness benefit as lubricating fluid is being released. The number of calories burned is 5 per minute as compared to 1 during inactivity. This can be derived from the carbohydrates and fat stores.


6-10 min: Heartbeat increases with calories burned improve to 6 per minute. This is accompanied by a marginal rise in blood pressure countered by the release of chemicals resulting in expanded blood vessels, delivering more blood and oxygen to the working muscles.

11-20 min: With blood temperature soaring, perspiration begins as blood vessels beneath the skin expand to release heat. As activity intensifies, about 7 calories are burned per minute alongside harder breathing.  Hormones such as epinephrine and glucagon rise to release fuel to the muscles.


21-45 min: Passing the 20 min mark, the body feel invigorated and starts to relax and reduce tension. This effect is due to release of feel-good chemicals like endorphins from the brain. As more fat is burned, insulin (which helps to store fat) drops, much delighted by those who are keen to lose weight.


45-60 min: The muscles are getting fatigued with a reduction in energy stores. Upon cooling down, the heart rate decreases with corresponding slower breathing. Though the number of calories burned is reduced, the rate stays elevated for up to an hour.





Conclusion

The world is dangerous not because of those who do harm, but those who harm themselves without knowing.  It is up to us to help ourselves to make it a better world.  Stand up and walk for your own health sake. Your dog can help you to get started.