If you look at the statistics on longevity, you will see that people in the United States currently live years longer than we used to; the average lifespan has increased nearly 30 years in the last 100+ years (CDC data)! That is a big difference, most-likely attributed to technology and innovations in the medical field and public health. These statistics appear to be exciting, and though many are living longer lives, they are living the last years, potentially decades, of life without independence and/or in chronic pain.

There are numerous factors that may contribute to a lack of independence and chronic pain, but I want to focus on a major factor that is in the control of each of us: physical activity. Oftentimes people only think of physical activity as a planned workout, but according to the World Health Organization (WHO), “physical activity refers to all movement including during leisure time, for transport to get to and from places, or as part of a person’s work.” Activities during your everyday life, such as cleaning, playing catch, taking the stairs, walking your dog, etc. all are pieces that contribute to your daily activity amount, yet most people still are unable to include adequate amounts of physical activity into their routines.

Reasons we may not meet activity goals:

Convenience

Convenience is a big reason many people no longer acquire their daily activity levels. I’m not saying all items or means of convenience are “bad,” or are always unnecessary, but many are not helping the “sit-demic” situation. The United States has quick access to transportation - whether it be cars, busses, elevators, and escalators. In the past, many people relied on more physically demanding means of transportation, such as walking or cycling, or taking the stairs to the next floor, all of which challenge the body physically. Other means of convenience in our country include access to food. Services such as DoorDash, Uber Eats, etc., are making it easier for people to sit at their desks or on their couches and eat without preparing food and without taking a break from work. Preparing food is beneficial because it is somewhat physically demanding (have you ever cut a sweet potato? Lol) but also prepares the body for digestion by releasing saliva in the mouth and activating the hunger hormones in the GI tract. In addition, food preparation at home tends to lead to healthier meals.

Environment

In reality, the environmental aspect can easily tie into the convenience factor in our lives. When I talk about the environment, the big things that come to mind are how our houses and workstations are set up. Based on my experience, most living rooms have a couch and chairs for sitting, contain a remote control for the T.V., and are the center of entertainment for most people. I’ve listened to others speak on this topic of a home environment, and they have discussed how to arrange your home to encourage activity or even positions that are outside of your sitting “norm.” I love the idea of this and will discuss alterations to make to your living rooms. The same concept relates to your work environment, especially if it is a sitting-oriented

job. Many people stay in one position all day, not taking breaks for their mind or body, which leads to muscle (and brain) fatigue, areas of muscular and/or joint tension, and can contribute to headaches and back pain. Another environmental, or social, aspect that could be altered is your routine gathering with friends or family. When I think of getting together with others, the first options usually include going to a restaurant/coffee shop, having people over to sit and watch a game, and/or making a big meal to have with family - notice each of these include food and sitting. Could you instead go for a walk or meet at a park?

Mental illnesses

Many of us are dealing with forms of mental health issues, some of which can leave people feeling physically and emotionally limited and isolated. If you relate to this, you should talk to a healthcare provider (Focus on Health included), friend, or family member and seek out someone that can work with you specifically.

Pain

As mentioned above, our environments can contribute to pain in our back, head, and/or other areas of the body. Pain is a huge limiter of activity for many people, especially in cases of acute incidences. Not only can people have actual pain with movement, but the fear of pain recurring can limit the amount of activity people do throughout their day. I hear many people come to the clinic with an acute, moderately-severely painful low back (or any other area) and say “getting old sucks,” when in reality it most likely wasn’t an age-related injury - many injuries occur due to repetitive movements over time, lack of movement, and poor mobility and/or stability in the body. If you are experiencing pain, I highly recommend finding someone that will assess you and help you overcome your pain. I would like to add, though, that movement and activity often are solutions to pain reduction and resiliency in the body, so if you do have pain, then non-painful movements will, more than likely, be beneficial to your health.

Time

This is the “tale as old as time’” scenario. I will not go into too much detail on time limitations; we have all used this as a reason to avoid/skip something from physical activity to events (guilty). I do think the famous quote by an author unknown to me ​“if you don’t make time for your wellness, you will be forced to make time for your illness” ​is spot on. I know we live in a fast-paced world, but our overall health and quality of life, as well as the quality of life of the people we are surrounded by, depends on us making time for physical activity, good food, and mental breaks.

Below you will find my list of ways to ​sneak more activity into your day​. Most of these I implement myself, but do not feel like you need to check each of the items below off every day. I want you to use this list as a guide to gain more micro-doses of physical activity into your day and feel better than before.

Walks​ - Since graduate school, walks have been a staple in my life. Not only do I get physical activity in with the walks I take - which range from a quarter mile to 3 miles (5-40 minutes) - but I

find myself feeling mentally and emotionally refreshed afterwards. Try taking a 5-minute walk before work or over lunch this week and see how great you feel.

Home environment ​- This one can be tough, but I have tried to implement some environmental and routine habits at home in order to gain variety in my postures at night. Some of the books I have read and podcasts I have listened to discussed sitting variations to try at night in order to switch things up. A few changes I have implemented include sitting locations; I sit on the couch a lot at night, so sometimes I try to sit on the floor for a while or sit on my yoga block while watching TV. This is a very simple change, and I typically stay on the floor, or on my yoga block for 10-15 minutes, but it adds another posture into my day. Another fun movement I add in during commercial breaks is walking on a thin line of my carpet without tipping over, and call me odd, but I have considered making an indoor balance beam. My point is, simple changes can make all the difference, and having fun with these changes makes the activity so much better.

Home-cooked meals ​- I did not always consider how much energy goes into making a meal from scratch, until the last year or two. Not only are you cutting food items, but you are standing, walking, carrying pans, bending, reaching, and more! You get all of these movements in while making a delicious dish, so you benefit from the activity and the nutrients. Cooking from home can be challenging. It takes time and planning, but the rewards are worth the effort!

In the wise words of Gray Cook, I encourage you all to go “move well, and move often!” -Dr. Kylar