We all know excessive sitting is bad for our bodies and movement is critical to staying healthy. What we may not realize is how we need to move for our daily activities and how we can improve those movements for greater ease and safety. Let’s look at food shopping as an example.
The body needs to:
- Walk to the car to drive to the store or walk to the bus or subway
- Walk around the grocery store pushing a cart or carrying a basket
- Lift multiple items of different weights off shelves of different heights and put the items into the cart or basket
- Bend over to pick an item up from the floor or from a low shelf and then put the item into the cart or basket
- Unload the cart or basket to pay for the items
- Carry bags or push a cart to the car and load them into the car or carry bags onto a bus or subway
- Carry the bags into your living space, unload the bags and put away the items
That’s a good amount of movement. Going to the grocery store uses the body in different ways (walking, bending, twisting, carrying, lifting) and that’s just one errand.
Am I saying food shopping is enough movement? No.
I want you to consider how you use your body during a typical day and think about the movements which feel tiring or difficult for you.
We know folks who:
- can’t lift a bag of groceries because of a sore shoulder or neck
- can’t lift a heavy item off the floor safely
- aren’t strong enough to carry heavy bags any distance
- are shaky on their feet
- worry about falling or slipping
- won’t go anywhere with stairs because their knees hurt and/or they get out of breath quickly climbing stairs.
A simple trip to the grocery store may be a difficult, exhausting and potentially unsafe activity for some people. It does not have to be that way!
If you break down the grocery shopping example, the body needs to:
- walk
- twist
- reach
- bend
- lift
- carry
- balance
Identifying your difficulties or weak areas and then intelligently exercising those areas can make your life easier and you be less prone to injury like straining a shoulder or back or even falling.
For instance, establishing a regular walking routine, whether inside or outside, even 10 minutes dedicated walking every day is a good start.
If you have hip, knee, ankle or foot issues, talk to your doctor or have a physical therapist assess you before starting an extensive walking program. While a treadmill is useful during winter months and bad weather, walking outside or in an enclosed area like a mall are also options.
A 5 minute daily stretch/mobility routine or a yoga class can help improve your balance and ability to twist, reach and bend safely. You can create your own yoga practice, attend an in person yoga class or online via a platform like Zoom or use a mobile app.
A regular 5 minute core routine helps all movement! A Pilates class is a great addition if you’re interested. Like most fitness services, you can find a variety of classes either in person, online and via an app.
Learning how to lift properly – either a heavy item from the floor or an item overhead – is important! Many of us just assume we know how to do this type of movement. Until that one time something goes wrong and ugh, we end up with a serious injury.
If the gym’s your thing, great! However, the suggestions offered above can all be done without having to have access to a gym. You can do your program in a gym or at home or even during travel in a hotel room.
If you are concerned about doing your exercises correctly, hire a personal trainer. A fitness professional can create an easy to follow program helping you with any weak areas. A trainer will discuss your goals, design a program based on your goals, watch you for proper form, demonstrate any new exercises and guide you through your routine.
Medical clearance from your doctor may be necessary in certain cases. If you hire a trainer, discuss any medical issues and physical limitations with the fitness pro for safety including sharing what medications you take. Some medications cause dizziness or blood pressure changes. Your program is individualized to you and your specific situation and the trainer needs to do a thorough medical & lifestyle intake. Trainers offer their services in gyms, on line and some pros will even come to your home for in person sessions.
Once you’ve learned your exercises and made your routine a weekly habit, the trainer will change up your program with either modifications to current exercises and/or add different exercises.
Daily life is already challenging enough. Simple movements practiced intelligently (and regularly) can assist in providing more ease, peace of mind and safety in how you live your life.