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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 September 16, 2019

              How to Stop Procrastinating: 11 Practical Ways for Procrastinators

              How to Stop Procrastinating: 11 Practical Ways for Procrastinators

              You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

              We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

              The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

              Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

              1. Break Your Work into Little Steps

              Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

              For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

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              • (1) Research
              • (2) Deciding the topic
              • (3) Creating the outline
              • (4) Drafting the content
              • (5) Writing Chapters #1 to #10,
              • (6) Revision
              • (7) etc.

              Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

              2. Change Your Environment

              Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

              One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

              3. Create a Detailed Timeline with Specific Deadlines

              Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

              Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

              My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

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              Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

              4. Eliminate Your Procrastination Pit-Stops

              If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

              Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

              I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

              5. Hang out with People Who Inspire You to Take Action

              I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

              Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

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              As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

              6. Get a Buddy

              Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

              I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

              7. Tell Others About Your Goals

              This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

              For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

              8. Seek out Someone Who Has Already Achieved the Outcome

              What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

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              9. Re-Clarify Your Goals

              If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

              Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

              10. Stop Over-Complicating Things

              Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

              Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

              11. Get a Grip and Just Do It

              At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

              Reality check:

              I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

              More About Procrastination

              Featured photo credit: Malvestida Magazine via unsplash.com

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