Get Moving – 8/18

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I don’t want to offend anyone because I wrote this post with me firmly in mind.  I’ve  been a lazy boy the past 2 years.  In my post “Yo Yo Diet” I stated I have been gaining and losing weight since 1984.  Now in July 2018 I have 20 pounds to lose again.  A year ago I lost 20 pounds counting calories but I don’t want to do that again.  I turned into a nut counting.  With my MS and with legs that don’t work this could be a challenge!  Back in the day I would simply put on my running shoes and run some miles.

At times, I think like most people I have trouble getting motivated to do anything.  Ups, downs, depression and feeling useless has a way of affecting your mind and attitude about everything.  I say today though…. don’t stop moving and keep busy.  I got the following info from the North Dakota Department of Health and I think it’s got some good ideas.

Here’s some important news!  Sitting too much can cause serious health problems even if you get regular exercise.  The good news is that there are easy ways to increase activity, even when you have to sit all day for work or school.  These tips will help you to get up, get moving and get healthy!

Most American adults sit about 8 hours per day… 

  • We sit at work
  • We sit in the car, bus or train
  • We sit in front of the TV and computer
  • We sit while reading, eating and visiting friends

Sitting is not good for us.  When you sit for a long time your body doesn’t have to work against gravity!  Large muscles like those in your back and legs don’t work as hard so they need less fuel…  

  • You burn fewer calories
  • Blood sugars (glucose) and blood fats (triglycerides) rise
  • This can lead to health problems

The longer you sit, the higher your risk of…

  • Weight gain
  • High blood pressure
  • Heart disease
  • Stress
  • Type 2 diabetes
  • And other health problems

When you must sit for long periods…

  • Break up sitting with small active movements
  • Fidget!  Even tapping your toes gets your blood moving
  • Try seated heel or toe raises.  Do lower leg lifts or tighten muscles in your legs, stomach or buttocks

Don’t sit if you can stand…

  • Stand while on the phone
  • Stand to stretch.  March in place
  •  Try knee bends or desk push-ups

Don’t stand if you can move…

  • Move between rooms or workstations
  • Spread out the tools you need
  • Instead of sending a text or e-mail, walk to talk to a coworker

Rethink your chair…

  • Try a stability ball instead of a chair
  • If you work at a desk, try a high table, counter or standing desk
  • Consider a treadmill desk or stationary bike

Walk, walk walk…

  • Invite friends for a walk instead of a meal
  • Suggest walking meetings at work
  • Skip the elevator and take the stairs

Stay active while watching TV…

  • Fold clothes
  • Do sit-ups or arm curls
  • Stretch every time an ad comes on
  • Pedal a stationary bike or walk on a treadmill

Keep moving on the go…

  • Walk or cycle when possible
  • Park at the back of the lot and walk
  • Skip the drive-through!  Walk into the restaurant
  • Do ankle circles or shoulder rolls while stopped at red lights

Sit less.  Move more!

I (Scooterjon) am now riding a minimum 2 miles per day on my T5 recumbent bike.  As I get in better shape that will improve.  When I was biking at my health club I normally rode 4-5 miles on their T5’s.  I have 10 pound weights that I can do curls, overhead lifts and various other lifts.  I also plan to start my disabled push-ups, sit-ups and continue my daily stretching.  I plan on using my standing machine 5 days per week.  I’m also eating much less.

Scooterjon