Get Moving: Walking is a simple but effective exercise that can yield many health benefits
Seeing your couch as a silent killer might seem absurd, but the fact is, it may play a major role in what health professionals refer to as a new disease — sitting. In response to this lifestyle epidemic, more doctors across all disciplines of medicine are prescribing movement for their patients to treat a myriad of health conditions.
Dr. Marco Alcala, orthopedic and sports medicine specialist with Allegheny Health Network in Pittsburgh, partially lays the blame on COVID.
“Millions of people working remotely became increasingly comfortable with sitting all day,” he says. However, he added that sedentary lifestyles go way beyond that timeframe and that population segment.
Many of Dr. Alcala’s patients are seeking relief from obesity- or age-related neck, back and joint pain, and expect him to provide a prescription for medication, an injection or referral to a surgeon.
“When I tell them their issues can be greatly improved and possibly resolved simply by stretching and walking regularly, they’re shocked,” said Dr. Alcala.
Walking, Dr. Alcala says, is the most underrated form of movement, offering huge health benefits, with no need for a gym or fancy equipment. He feels that the 10,000-step benchmark is appropriate, even though it may sound like a lot to some patients.
“I advise them to add onto their steps every few days of walking, and before long they’re surprised to be hitting that 10,000 mark without much effort,” he explains.
Add stretching
Dr. Alcala calls stretching along with movement the “magic fix,” and recommends tai chi and yoga to his patients for their focus on stretching.
“They are an ideal way to learn how to stretch properly,” he says.
Movement is critical to maintaining a healthy heart, including the circulatory system, which supplies the body with oxygen and nutrients.
“The engaging, consistent movements and physical exertion can help improve all cardiovascular fitness,” says Dr. Akshay Khandelwal, interventional cardiologist for Allegheny Health Network. “As a cardiologist, we always encourage movement and exercise across all levels of intensity for patients to improve their heart health.”
Movement is important for people of all ages, and those 65 and older need to think proactively, rather than reactively. The CDC recommends older adults be as physically active as their abilities and health conditions allow, engaging in a variety of active aging exercises to help preserve muscle strength and improve balance along with enhancing cardiovascular health.
Focusing on activities that are enjoyable and forming a support system are key to sustaining a regimen of movement.
“Although I’m a big fan of walking, I tell patients that whatever activity they like the most is the best one for them,” says Dr. Alcala. “There is no right or wrong way to incorporate movement into your lifestyle.”
Widening your circle of like-minded active people adds a level of accountability, and something more.
“Aerobic activity that fosters a sense of community and belonging can improve mental health and increase rates of ongoing, regular utilization,” explains Dr. Akshay, and Dr. Alcala agrees.
“Friendship and camaraderie are great motivators to get moving and keep moving.”
Mental Boost
Subhed: Being active can help confidence, mood and brain health
Therapist and life coach Sue Burke recommends movement for nearly all her clients to complement their therapy.
“The benefits are countless, but primarily, it creates a sense of accomplishment that boosts their self-confidence and mood while reducing stress and anxiety,” she says. Additionally, exploring new forms of physical movement exercises the brain, increasing its cognitive capacity.
Movement has been proven to outperform medication in some cases for difficult to treat mental health conditions like depression and memory loss, a phenomenon backed by science.
In her TED Talk, “The Brain Changing Effects of Exercise,” neuroscientist Wendy Suzuki explains why movement is transformative for the brain.
Movement actually changes the brain anatomy, physiology and function by producing new brain cells and increasing brain volume, she says. The biggest immediate benefits are to mood and focus, as movement has an immediate effect on the ‘good mood’ neurotransmitters: noradrenalin, dopamine and serotonin.