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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 18, 2020

              7 Simple Rules to Live by to Get in Shape in Two Weeks

              7 Simple Rules to Live by to Get in Shape in Two Weeks

              Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

              Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

              1. Exercise Daily

              It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

              If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

              Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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              If you’re a morning person, check out these morning exercises that will start your day off right.

              2. Duration Doesn’t Substitute for Intensity

              Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

              One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

              This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

              3. Acknowledge Your Limits

              Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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              Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

              Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

              4. Eat Healthy, Not Just Food That Looks Healthy

              Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

              The basic nutritional advice includes:

              • Eat unprocessed foods
              • Eat more veggies
              • Use meat as a side dish, not a main course
              • Eat whole grains, not refined grains[3]

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              Eat whole grains when you want to learn how to get in shape.

                5. Watch Out for Travel

                Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

                This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

                If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

                6. Start Slow

                Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

                If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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                7. Be Careful When Choosing a Workout Partner

                Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

                My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

                If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

                I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

                Final Thoughts

                Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

                Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

                More Tips on Getting in Shape

                Featured photo credit: Alexander Redl via unsplash.com

                Reference

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