Movement

In his book Exercised: Why Something We Never Evolved to Do Is Healthy and Rewarding, Daniel Lieberman makes the case that many of the diseases and ailments of Western civilization are the result of an evolution-environmental “mismatch”. We evolved to be efficient hunter-gatherers, and that kind of lifestyle requires lots of physical activity, some strenuous, just to find enough food to stay alive. Because reproduction requires energy as well, we have evolved to conserve as much energy as possible, rather than expend it on exercise for its own sake (1). Although many around the world have reached the point where they don’t need to carry heavy jugs of water over long distances or track other animals in order to eat energy dense foods, our bodies have not yet caught up to this sociological reality (2).

In other words, most people in the developed world do need to exercise for its own sake if we want to keep our bodies operating at an optimal level – and for our purposes, “optimal” means being able to perform tasks associated with normal lives, not winning athletic competitions. While many of us can – and do – live with chronic diseases well past the age when our great-grandparents died, our quality of life is negatively impacted if we can’t easily rise out of our chairs or climb a flight of stairs (3).

While for many people movement admittedly can be a less enjoyable part of self-care, it’s worth exploring the ways we can maintain or improve our quality of life as we get older. It’s also worth mentioning that exercise is strongly correlated with managing mood disorders (including anxiety and depression), and in some studies is found to be just as effective as medication (4), though for some it may take more time for certain receptors to kick in (5). In short, while we can’t compel you to do anything, we do ask that you consider incorporating regular movement into your life as part of your self-care routine.

Prioritize Cardio

IMPORTANT: Please consult with your doctor before you begin any exercise program.

How to incorporate exercise into our modern lives? In many cases, that may depend on where you live. The creators of this course live in one of the greenest and most walkable parts of Boston, which is already one of the most walkable cities in the world. Taking a walk is relatively easy for us, even if we have to negotiate schedules and obligations centering on work and family. Including light resistance training can be a simple matter of picking up a bag of groceries on our return trip.

However, some of our neighboring towns lack sidewalks, which can make walking in certain neighborhoods dangerous at times. Other hazards can include cracked sidewalks, areas with poor traffic control, and environmental pollution. While walking for a minimum of half an hour five times per week is correlated with disease prevention and longer life span (6), for some people it might not be possible.

But you should still move! If you can’t exercise outdoors and can’t afford a gym membership, exercise at home. That can be as simple as putting on some music and dancing, but if you want more instruction, you can check out DVDs and streaming workouts, many of which may be available through your library system. There are also numerous videos available on YouTube and other sites that offer home workouts appropriate for every exerciser, whether you’re an absolute beginner or experienced enthusiast, and whether you have a whole house all to yourself or you’re sharing a small bedroom with a roommate. We like Jessica Smith’s YouTube channel for the large variety of free videos she offers for everything from cardio and weights to yoga and Pilates.

Don’t Forget Resistance Training

While cardio is generally considered to be the most important aspect of fitness, resistance training also plays a key role. Done twice a week, resistance training can prevent sarcopenia (muscle loss) and osteoporosis (bone loss) (7), two diseases of senescence (age-correlated diseases). Choose weights that will fatigue your muscles within eight to twelve repetitions (in some cases that may be your own body weight) and perform exercises that work your major muscle groups (8). Unweighted pushups, squats, and deadlifts are a good place for beginners to start. For more ideas, please visit the American Council on Exercise’s Exercise Database and Library. There you can find over a hundred exercises each for beginner, intermediate, and advanced exercisers, plus options for different kinds of equipment (including No Equipment). Tweak your search until you find a group of exercises suitable for you (don’t forget to use the “Refine” button if you’re adding more than one search parameter).

Keep Everything in Perspective

Especially when you’re just getting started with exercise, please don’t feel the need to compete. The goal is for you to improve your health, not be the fastest, strongest, or “fittest”, whatever that means. If you’ve just started walking for thirty minutes a day, don’t worry about the person who’s been running a four-minute mile for over two decades. Let exercise be part of your “me time” and focus on how you feel.

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