HEALTHY LIVING Fix Your. . . Inactivity
WHY YOU ARE INACTIVE Age. According to the American
Journal of Preventive Medicine, inactivity is a chronic condition that affects half of Americans. Aging itself brings aches and pains, so people sometimes stop exercising, hoping to avoid more pain. Weight. Excess pounds can
make exercising more difficult and uncomfortable. Fatigue. Inactivity may be due
to fatigue, which can be caused by lifestyle stresses or simply not getting enough sleep. Environmental factors. Living in congested areas with few parks, sports facilities, pedestrian walkways, and other safe spaces can make exercising difficult. No time. Trying to juggle a demanding job with personal commitments often leaves little time for exercise. Disease. Some people stop
exercising when diagnosed with a health problem, such as heart disease.
WHAT TO DO Choose exercises that are fun.
Choosing activities you enjoy will help motivate you and make you more likely to stick with it. Playing golf, basketball, or pickleball, skiing, swimming, and dancing are forms of exercise that may be more enjoyable for you than working out in a gym. Start gradually. Start exercising slowly and build up. Watch for
warning signs, such as dizziness, chest pain, and shortness of breath, which might mean it’s time to stop. Lose weight. If you’re overweight
or obese, losing weight will make it easier to become more active. Enlist family and friends. Even if
you’re a person who doesn’t usually enjoy exercise, enlisting the help of family and friends will help keep you on track. Instead of plopping in front of the television after dinner, take a walk with your family.
during your lunch hour, and consider getting a stand-up desk. Start a garden. In addition
to providing a good workout, a vegetable garden can provide fresh, healthy food for you and your family. Check your diet. A lousy diet filled
with processed foods and sugars can sap your energy and leave you listless. Try the Mediterranean diet and take a good multivitamin with minerals. Get a good night’s sleep. Go to sleep
at the same time every night and ban TVs and computer screens from the bedroom. If you still can’t sleep, try herbs such as valerian, hops, and chamomile. Exercise daily. Daily physical
activity can help prevent heart disease, diabetes, and arthritis, and can lower the risk of cancer by up to 42%. Chronic diseases, such as depression and back pain, can often be improved by engaging in regular exercise. Experts
recommend at least 150 minutes of moderate aerobic activity a week, such as walking briskly for at least 30 minutes most days of the week.
IF ALL ELSE FAILS
Before starting a new exercise routine, consult with your doctor. If you have medical conditions, ask
Sit less, move more. Incorporate
activity into your workday. Take regular breaks — at least every hour — by standing up from your desk and walking around. Take the stairs instead of the elevator, take a walk
for specific safety recommendations. If you still feel you can’t physically handle an exercise routine, ask your doctor to check you for underlying medical problems.
Sources: National Institutes of Health;
energiseme.org;
partnermd.com;
mayoclinic.org;
cdc.gov;
medlineplus.org;
clinicalnutritioncenter.com
Exercise Counteracts Genetic Risk for Diabetes B 100 NEWSMAX MAXLIFE | DECEMBER 2023
eing active can lower the risk of developing Type 2 diabetes, even in those with a high genetic risk, says a study published in the British Journal of Sports Medicine. Adults with genetic markers for diabetes had 2.4 times higher risk of developing the condition when compared to those with low genetic risk. But more than an hour of moderate to vigorous physical activity daily, such as running and aerobic dancing, lowered risk for diabetes by 74% when compared to exercising less than five minutes daily.
WOMAN/LITHIUMPHOTO/SHUTTERSTOCK / ILLUSTRATION/NET VECTOR/SHUTTERSTOCK
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