IN-Active

The pandemic of 2020 created many positives as well as negatives. It promoted sedentary lifestyles, remote living and teleworking opportunities. Mostly these reduced the activity of the human race. However, it is agreed across board that it was (is) a blessing and curse all at once.

No matter how you view it as an individual, it brought dramatic changes to our lives. Due to the global lockdown and movement restrictions, a huge mass of humanity sat at home and indulged—since the fridges and stores were close at hand.

Worse, physical exercise and active movement were limited to spaces within one’s apartment or at most the neighborhood.

The word in-active, according to Oxford dictionary, is "Not engaging in or involved in any or much physical activity."

Consider splitting the word 'Inactive' into two words. ‘In’ and ‘Active'. 'In' would mean being ready, available, plugged in, ready to fight off the sedentary lifestyle. 'Active' would mean being conscious and consistent, going all out to intentionally cultivate a healthy, health-rewarding regime be it at home, work, school or on vacation. So why don't we check IN and be Active! That way we deal a death blow to inactivity.

What then is physical inactivity, really? Physical inactivity is a term describing a situation where one does not get the recommended levels of physical activity.

According to BRFSS, the Behavioral Risk Factor Surveillance System (BRFSS), there are three reported levels of Physical (in)Activity:

Sedentary Lifestyle: no reported activity or any physical activity or pair of activities done for less than 20 minutes or less than three times per week.

Regular and Sustained: any physical activity or pair of physical activities done for 30 minutes or more per session, five or more times per week, regardless of intensity.

Regular and Vigorous: any physical activity or pair of activities done for at least 20 minutes, at least three times per week, that requires rhythmic contraction of large muscle groups at 50% of functional capacity.

The American Heart Association recommends 30-60 minutes of aerobic exercise three to four times per week to promote cardiovascular fitness. Below are some moderate and indoor activities you can do, some with no gym registration or equipment required. They include pleasure walking, walking your dog, climbing stairs, gardening, yard work, moderate-to-heavy housework, dancing and home exercises. More vigorous aerobic activities, such as brisk walking, running, swimming, cycling, roller skating and jumping rope — done three or four times a week for 30-60 minutes — are best for improving the fitness of the heart and lungs. Also, adding that regular and consistent physical activity reduces the risk of dying prematurely from Cardiovascular diseases (CVD). It also helps prevent the development of diabetes, arthritis, and rheumatism. It also helps to maintain weight loss and reduce hypertension—all independent risk factors for CVD.

While there is no published recommendation for "safe" sitting time, a good rule of thumb is to move for at least 1 to 2 minutes each hour of sitting, in addition to 150 minutes of moderate physical activity each week. If your job is sedentary, you can break up that time with bits of activity to improve your health.

Let me humbly give you a glimpse of my weekly regime, which has helped me to stay IN and Active:

I set a minimum of daily 3k steps target—(walk my little daughter to and from school.)

I use the stairs up and down, rather than the elevator or escalator.

I get up from my seat when talking with someone to maintain eye contact.

l walk to the nearby supermarket.

l get up every hour and stretch.

l stand during phone calls.

I stretch for minutes every hour.

While on a queue at the supermarket or elsewhere, I move my legs (walk on the spot).

I commit to 90 minute (minimum) brisk walking thrice every week.

I commit to FitOn or Stridekick exercise challenges once or twice weekly.

I drink at least 8 cups of water. Get one of these bottles (64Hydro) to motivate you.

So fam, a little effort here and there is really all we need to combat inactivity.

What’s stopping you from checking IN and staying ACTIVE. And now that you have read this short piece, what would it be: Inactive or IN-Active?