Thanks to Laura Hogg for this amazing buzz post, she is a sports therapist for the Accelerate Performance Centre and a keen runner and cyclist. Hear some of her thoughts on the benafits of regular movement.
Like most at the moment, I am incredibly grateful that outdoor exercise is considered essential activity. It’s hard to imagine life without it. But even while we have this luxury, movement matters the rest of the time for the health of our mind, joints, muscles and cells.
Personally, I’m hoping not to slip into sedentary habits whilst working and living from home – even whilst we can run. It’s tempting to think an hour or so of exercise is enough to offset 8 hours of loafing around, but unfortunately not.
Movement Matters is the name of a book by my favourite biomechanist-writer Katy Bowman (I don’t actually know any others). I’ve enjoyed her writing for a while – it’s fascinating and entertaining. Bowman is best known for her book Move Your DNA and her online blog Nutritious Movement.
We might be used to going out of the house for our exercise, and be starting to feel frustrated with a lack of it. But movement more, and more important, than exercise. In Move Your DNA, Bowman explains why your heart and cells needs your body to keep moving in a variety of ways:
- Blood isn’t only pumped round the body by the heart. Muscles have an important role to play too. The heart pumps blood into arteries, but it is working muscle that draws it into the capillaries through the opened walls of the arterioles (also muscle). By moving, our muscles deliver blood to the tissue that needs it.
- This blood doesn’t go everywhere in the body though, just where it is needed for the activity. Regular exercise doesn’t guarantee good blood flow to the cells in all of your muscles, only those that are working. For our blood to nourish all of our tissues, we must move often and in varied ways.
- When we are sedentary, our muscles don’t help our heart. The heart must do all of the pumping by itself – possibly for hours at a time. So by jumping up from a sedentary afternoon at the laptop and heading out for a run, we are asking the heart to work harder than we might realise.
- Our cells adapt to the way we use our body. Our body responds to the load created by our movement (or lack of it) to create tiny changes in our cells. By standing, walking or running, we create load on our body as it carries our weight. That’s why the bone density of runners tends to be higher than that of cyclists, because runners bodies support their own weight, creating more of a load on the body than sitting on a bike.
I’ve seen lots of ideas recently about how those with spare time in isolation could use it to paint the spare room and read all of the books. But this is an anxious time, made harder for lots of us because our outside hours are limited. Who needs pressure to emerge from isolation with a headstand, a massive brain and a shiny house?
There is loads of moving to do at home, such as standing up from the sofa (that’s a squat, right?!), following pets round the house for attention, hunting for the remote control…
Personally, I’m just trying to not sit for too long, especially on a chair. If I sit on the floor I end up in loads of different and awkward positions, but at least I’m moving! This article about why we sit like we do in the West has a cool image showing different resting postures of the world: https://www.nutritiousmovement.com/your-position-in-life/.
Stay safe everyone!