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Why Lack of Movement is Our Biggest Enemy and How to Deal With It

Why Lack of Movement is Our Biggest Enemy and How to Deal With It

However far apart, our mornings are probably just the same. There’s that sting in the eyes you feel as soon as you open them and that blatant pain that keeps on spreading from your lower back all the way up to your shoulders and head. And, finally, the realization that nothing will change, not even today – in the exact same order as the years before, you’ll have some pastry and coffee for breakfast, a tense stomach until noon, and a fuzzy head throughout the day.

Accepting Responsibility

    Once again, you’ll hear all about the glorious possibilities that the digital age has endowed us with, and once again, you’ll go to bed wondering what makes your muscles so sore and your bones so weak. Another day, you’ll come across an article about all those troubling consequences of a sedentary lifestyle and you’ll try to convince yourself that your fatigue and stress are caused by too much work.

    Having gone through all of that myself, I must warn you that extrinsic factors are not always to blame. Your aching lack of movement is a modern disease, indeed, but it still begins in your mind-set. Your choices might be your worst enemy, but the good news is that you can change them for the better.

    It will be hard, I won’t delude you. But, once you start waking up with the sun on your eyelids and a smile on your face, you’ll see that it was all worth it.Here’s how to flip your future beforehand, and replace pain, frustration and dispiritedness for vigour, achievements and contentment.

    Flight or Fight

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      It would be foolish of me to assume that you have never tried dealing with your sedentary lifestyle before, so I won’t tell you that everything begins with a plan. The biggest problem, after all, is that all of your organization tricks have probably already failed you, and what you need now is encouragement to carry on.

      So, instead of advising you to set up your morning alarm to go off an hour earlier, I’ll remind you of the consequences that await you if you don’t. The terrifying prospect of what my body will feel and look like if I continue choosing Netflix and TV dinners over walks in the rain and oranges was what urged me to make a change, and the same basic fight-or-flight response rests in each and every one of us.

      In the Aftermath

        You’re most certainly already experiencing some of the side-effects of an inactive life. I’ve mentioned only a couple of them before simply because they are the most common. As such, they are simultaneously infallible indicators of a decaying body and mind, and a red alert that keeps warning you to get up and start moving.

        Even though you spend a majority of your time seated – be that at work, where your job is to tirelessly type and click, or at home, where everything you want to do after a whole day of looking up to the screen is look up to the screen a bit more – you somehow cannot get enough rest. You’re constantly tired and sleepy, and you have no idea why. And, worst of all, you have pains in your body and weakness on your mind.

        Well, all that is because the human body was developed through movement, and it starts deteriorating if it doesn’t move. When inactive, it rarely does anything at all – your muscles stop burning fat and your blood runs more slowly, thus clogging the flow to your brain, heart, and limbs. No wonder that the consequences are reduced cognitive functions, brain fog and depression, obesity and diabetes, back pain, varicose veins, swollen ankles and loss of muscle and bone strength.

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        Now that you know all the symptoms you can expect, let me say just one more thing – as estimated by The World Health Organization, a lack of physical activity that the sedentary lifestyle implies is linked to 3.2 million deaths a year. A scary thought indeed.

        Finally, here’s how to shake it off.

        Time Waits for No One

          And, now back to the morning alarm. Whatever phase of your life you’re currently in, you cannot deny that there aren’t more interesting and fulfilling things to do than watching TV. I understand that hard work wears you down, but that was my story too. Sometimes, I would return back home at 8 p.m. and I had zero energy for doing anything else. Still, and it may seem like a phrase, little things are what keeps you running.

          Don’t cut off entertainment, just make it productive. The only movie worth re-watching hundreds of times is The Godfather; instead of wasting your time on mindless TV marathons, pen down a list of films and series that will make you elevated and smarter.

          The more little things you accomplish during the day, the more you will feel like a winner once your head hits the pillow. Don’t be afraid of scheduling dates, family outings and meetings with friends – in fact, once you commit to something, avoiding it will be much harder.

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          Finally, arm yourself with a lot of patience, since not all of your productivity and time management hacks will work right away. You’ll need to stay flexible and optimistic and try to cross off one task more from your to-do list every next day. Consistency takes practise and time, but most of all, it takes good will and determination.

          Running Ahead

            Though time management is still something I’m trying to wrap my head around, physical activity is something I’ve mastered, and the best piece of advice I can give you is to start in medias res – not on Monday, not tomorrow, but right away. That way, you’ll have no time to hesitate, overthink it or, as it usually happens, find an excuse.

            Carefully designed programs are for professionals, and everything you need to begin with is to shed a little sweat. Don’t plan to go out walking, since that rarely happens. Hit YouTube instead, search for 20-minute workout routines and finish one each day. Speaking from personal experience, these energy boosters will take exactly an hour of your day, given that you’ll need to take breathers in between and take a hot shower afterwards, so stop telling yourself that you have no time for exercising.

            And, once three weeks have passed and you don’t see any significant results, remember this – it’s a period of adjusting that your long-time inactive body absolutely needs to go through. In five weeks’ time, the pounds will just start melting away, the compliments will come from every side, your back will no longer hurt, and you’ll be so absolutely hooked on looking and feeling amazing that you will never stop working out again. True story.

            Flip the Coin

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              Unfortunately, the sedentary lifestyle is all about giving up. Once in a blue moon, you feel motivated enough to get all dolled up and grab a couple of drinks with your friends, but mostly, that’s not the case. When given a choice, you almost always walk the line of least resistance. If so, you’ll need to start practicing what I like to call the flip-the-coin routine.

              I won’t tell you to choose what’s better for your health, since God knows that nobody does that all the time, the same way that almost nobody chooses pomegranates over chocolate. If having a hard time resisting temptations – and you certainly do, since that’s another symptom of a sedentary lifestyle – make a game out of it and flip the coin. That way, your decisions will not be entirely yours to take, at least in the beginning.

              I’ve done the same with fast food – each time I felt the need for something sinfully greasy, I’d allow a coin to choose in my stead. The odds were always 50:50 and the juvenile excitement of playing a game would make me feel less guilty once I got to savour the fries, while those cases when the coin decided differently taught me that junk food was actually something I can do without.

              Paradoxically, this game of chance enabled me to regain control over my vices, simply by teaching me to balance them out. A life without simple pleasures is not a pleasurable life, which is why you’ll have to learn exactly when to discipline yourself and when to indulge. Hopefully, this cheatsheet strategy will train you to harmonize self-restraint that a healthy lifestyle imposes and hedonism that your human heart longs for, and empower you to stand behind your choices.

              If anything else, you’ll face your worst enemy and pinpoint its weaknesses. No revolution is possible without self-awakening, so allow yourself to dive deep into what you are and what you want to be before deciding to give in or to stand up and fight it off.

              Featured photo credit: https://www.pexels.com/u/abbykihano/ via pexels.com

              More by this author

              Vladimir Zivanovic

              CMO at MyCity-Web

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              Last Updated on August 15, 2018

              7 Amazing Things That Will Happen When You Do Plank Every Day

              7 Amazing Things That Will Happen When You Do Plank Every Day

              Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

              Video Summary

              Why is it important to train up our core strength?

              There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

              This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

              Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

              In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

              One Exercise, multiple benefits

              There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

              By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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              When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

              Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

              In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

              What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

              What will happen when you start doing planks every day

                1. You’ll improve core definition and performance: 

                Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

                • Transverse abdominis: increased ability to lift heavier weights.
                • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
                • Oblique muscles: improved capacity for stable side-bending and waist-twisting
                • Glutes: a supported back and a strong, shapely booty.

                2. You’ll decrease your risk of injury in the back and spinal column

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                  Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

                  Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

                  3. You’ll experience an increased boost to your overall metabolism

                    Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

                    4. You’ll significantly improve your posture

                      Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

                      A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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                      A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

                      On top of everything, someone with good posture looks better, healthier, and more confident.

                      5. You’ll improve overall balance

                        Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

                        6. You’ll become more flexible than ever before

                          Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

                          7. You’ll witness mental benefits

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                            Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                            How to hold a plank position

                            1. Get into pushup position on the floor.
                            2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                            3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                            4. Your head is relaxed and you should be looking at the floor.
                            5. Hold the position for as long as you can.
                            6. Remember to breathe. Inhale and exhale slowly and steadily.
                            7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                            Watch the video if you have any doubt!

                            Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                              How to improve your plank time gradually

                              1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                              2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                              3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                              Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                              Who Should Be Cautious Doing The Plank?

                              You need to be cautious doing Planking exercises if any of these risks apply to you:

                              • Prolapse
                              • After prolapse surgery
                              • Pelvic pain conditions
                              • Weak or poorly functioning pelvic floor muscles
                              • Previous childbirth
                              • Overweight

                              Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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