Two basic components of the concept of physical activity and health; The aim is to reduce the time spent sitting and increase the time spent moving during the day.
Especially during the pandemic period, our work, lessons, and social life can almost always be done with electronic devices such as computers, phones, and tablets, without leaving our seats. This situation, which is good in terms of taking care of things that need to be constantly cultivated, may not be good in terms of physical health.
There are big differences between sitting or remaining still for too long and moving very little. Sitting for long periods creates a physical stopping effect on the body and the metabolism puts itself in standby mode.
You can develop awareness about how much time you spend sitting. For example:
How many hours a day do you sit watching television?
How much time do you spend sitting in the car, bus, plane or train while traveling during the day?
How long do you sit without a break while working at a computer or studying at a desk?
How much time do you spend sitting or lying down while reading books, magazines, newspapers, etc.?
Do you watch a two or three hour movie without getting up, or do you take breaks from time to time?
How much time do you spend sitting while browsing social media?
Yes, we may be in a constant state of 'hustle'. However, this rush may not always be physical. We may be driving for hours and getting stuck in traffic while getting somewhere. We may be doing our work and lessons from our desk. However, it will benefit us to realize that this is not an 'active lifestyle' and to make a change.
In such cases, you can resort to activities defined as Non-Exercise Heat Generating Activities (EOA).
For example:
While working at a desk, get up and sit down at intervals of one hour, and create a reminder for this if necessary.
Making sure you are in an active posture while sitting.
When you are going to talk on the phone, make the call while standing and speaking. Walking around when necessary, using headphones if necessary.
Stand up and take breaks while reading a book, magazine or newspaper, maybe look out the window and get some fresh air, or change your reading place.
Doing stretching exercises every hour and walking in the corridor while traveling on the plane. If possible, get off the train or bus one stop earlier and walk home.
Dealing with daily household chores.
Placing the garbage away from your desk, at least ensuring that it is at a distance where you can stand up and throw it away.
Fidgeting, doing spontaneous stretching movements.
Taking out the garbage.
Going for a walk with your pet.
Even these seemingly simple activities have great effects on cardiovascular and metabolic health.
The situation where people are forced or forced to engage in physical activity for the sake of their health prevents them from perceiving the feeling of pleasure and enjoyment that can be derived from physical activity.
Most people who start a diet condition themselves by saying 'I have to exercise too', which also prevents them from feeling relaxed.
Focusing on how your body feels when it moves and how it will make you feel during and after exercise will increase the efficiency and further contribute to mind-body health.
There are components to mindful exercise, that is, exercising by prioritizing how your body feels without judgment, comparison and competition.
These:
Increasing the feeling of renewal instead of the feeling of exhaustion or fatigue.
Strengthening the mind-body bond.
Soothing stress.
It gives real pleasure and enjoyment.
You can listen to your body internally and search for activities that you may enjoy. For your own well-being, you can adopt an exercise program that you decide on yourself and get support from professional trainers if necessary.
You can think about and research its effects on your physical and mental health.
Long-term increase in bone density, improvement of cognition and memory, gut microbiota, increase in gray matter in the brain, satiety cues. It has effects such as stomping.
You can observe the short-term situations it adds to your quality of life.
For example; It may have effects such as improvement in mood, gaining strength and balance, regulating appetite, and improving sleep quality.
According to the World Health Organization, adults should spend 75-150 minutes a week moderately or vigorously; It is necessary to make sure that it includes at least two muscle strengthening exercises.
In addition to these, exercises that improve balance should be done at least three times a week for the elderly.
Don't forget to pay attention to how you feel while doing these. Think about the changes you experience on a daily basis and consider what they will benefit you in the long term.
Your body may sometimes need to take a break, rest and recover. When you notice times like these, allow it and don't feel guilty. If you do not give your body time to rest, your risk of injury may increase.
Sitting less and moving more and making regular exercise that is good for you a habit is very valuable for your life.
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