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Fitness & Wellness

Move It Or Lose It

Have you ever heard the phrase, “Move it or lose it”? It can take on many reasons, depending on how it’s used, but at the gym in Alexandria, VA, clients know that it means that if you don’t workout, you’ll lose muscle mass, energy and strength. That’s why they stick with a workout schedule. Staying active is important throughout your life, especially the older you get. That’s when the body loses muscle mass, energy and cardio functioning more quickly. It doesn’t mean you have to have a formal program of working out, but it does mean you have to do activities regularly that improve your flexibility, strength and endurance.

Moving it will help prevent obesity and improve longevity in other ways.

Studies show that those who move more, have improved metabolic and cardiovascular function. Not only does inactivity lead to obesity, the number one cause of preventable death, it actually holds the number four position of preventable deaths. Even if you workout regularly, studies show that people who sit the longest amount each day have an increased risk for heart disease and diabetes. Sitting for six hours straight can actually wipe out all the benefits from working out regularly.

There are ways to increase the amount of time you are active, even if your job demands otherwise.

It’s pretty hard for a truck driver to take a break every 50 minutes to take a walk or move around, which may be why obesity is so prevalent in that industry. In fact, it’s such a risk, many insurance companies have programs to help drivers get more activity. That program is ten to fifteen minutes of working out briskly when they stop and a mandated rest. Moving briskly when you can is important. So take advantage of those times you can walk faster, climb stair or walk to a destination rather than driving.

A consistent program with strength building can prevent sarcopenia—muscle wasting.

When people reach their mid thirties, losing muscle mass begins, which eventually can lead to losing bone mass—osteoporosis. It doesn’t have to occur if you workout regularly. In fact, it’s never too late to slow, stop or reverse the process, but it is definitely harder the older you get. Studies show that to get the same results as someone younger, a person over 60 has to do strength training more frequently.

  • If you have a sedentary job, get up and move for five minutes every hour. It doesn’t mean you have to do an exercise, just briskly walking across the room helps prevent the damage of prolonged sitting.
  • Getting your blood circulating, which can come from walking briskly, can help improve health. It’s all about an active lifestyle, not just hitting the gym.
  • Find a quick routine you can do when you have a few minutes. There are several four or seven minute workouts you can do during work breaks. One called the four minute nitric oxide boost can be done anywhere.
  • Studies show that walking more frequently not only helps prevent obesity, it can reduce the risk of death for the obese and for smokers.

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