Strong & Vital, Pt. II - Movement is Medicine
We often hear about the importance of medicine for treating illness, but what about medicine for preventing it? In this article, we’ll explore the concept of Movement as Medicine in midlife, a proactive approach to health that focuses on enhancing cardiovascular endurance, building strength, and increasing mobility.
In our younger years, we tend to equate fitness with how we look. But as we age, it’s more about how we feel. What’s the difference?
To look fit, you focus on getting your body to appear in a certain way, like toned or defined, but that doesn’t automatically make you physically fit. Conversely, we’ve learned different body shapes and sizes can have the fitness level needed to complete an array of physical challenges with ease.
Physical fitness is defined as “the ability to carry out daily tasks with vigor and alertness, without undue fatigue, and with ample energy to enjoy leisure-time pursuits and respond to emergencies.”
Using that as a guideline, how do we ensure we can carry out our daily tasks, enjoy leisure activities, and have enough in the reserve for emergency fight or flight situations? By living an active lifestyle. Before we get into the details, let’s talk through some basic terminology.
The first term is movement, which is defined as the act or process of moving. Basically, it’s how you step through your day, going about your daily routine. It comprises all of the activities of your day – all your steps, the things you carry, and how you move your body.
The second term is exercise, defined as bodily exertion for the sake of developing and maintaining physical fitness. This is usually done by repeating patterns of activity. Exercise is also referred to as working out, like going to the gym, taking a bootcamp class, or running.
Lastly, there’s training, which is a notch above exercise in terms of intensity, because it’s honed in on achieving a specific goal, such as lifting a particular weight, running a certain distance in a specific time, or playing a team sport. Training comprises an overall plan and the workouts are structured to effectively meet and exceed that goal by applying “progressive overload,” which means a gradual increase in volume, intensity, frequency, or time.
You can think of these three phases as a spectrum of intensity, ranging from everyday motions of daily life, to structured exercise, and ultimately, to targeted training programs.
Many of us, especially as we age, can fall into a pattern of low-intensity movement or even prolonged periods of inactivity, particularly if our work or lifestyle involves a lot of sitting. In fact, it’s been said that sitting is the new smoking.
The good news is you have a choice. Instead of focusing on rigid exercise programs that may feel like a chore, consider integrating movement into your daily life in a more sustainable way. Exploring activities that challenge your body, while also bringing enjoyment, and improving your overall well-being. So you have a lot of flexibility in how you approach movement. Setting a mindful intention and creating a sustainable fitness practice is where you want to be.
How do you begin to design a practice that’s right for you? Public health guidelines suggest that adults get between 150 to 300 minutes of moderate activity, or 75 minutes of vigorous aerobic activity, along with two muscle-strengthening activities a week.
If you’re just getting started or re-engaged with fitness, it’s fine to start with small increments, say 10-15 minutes a day. That will get you to 75 minutes for the week and you can build from there. The important thing is to move each day. In fact, an article published by Harvard Medical School referenced a study concluding that 75 minutes a week of brisk walking can add two years to life.
For those already active, the key is to get the first 150 minutes in each week. There are additional benefits of getting more, but those first 2½ hours are essential.
You may be wondering what the difference is between moderate and vigorous activity. Here are some common examples of each:
Moderate activity: Fast walking or slow jogging (4mph), cycling (10mph), heavy cleaning (washing windows, vacuuming, carrying heavy loads), gardening, tennis doubles.
Vigorous activity: Climbing stairs, hiking, shoveling, cycling (12+mph), running (6+mph), soccer, basketball, tennis singles.
How do you gauge the difference between moderate and vigorous activity? The answer is understanding your heart rate zones.
Heart rate zones are a way to measure exercise intensity based on your heart rate, which can be measured with a smart watch or band that’s placed around your chest and connected to a phone app or cardio equipment. It’s a series of simple calculations based off of your maximum heart rate to create ranges associated with a specific level of exertion.
Moderate intensity activity typically falls within heart rate Zones 1 and 2, the kind of activity where you can still carry on a conversation comfortably while you’re moving.
Vigorous intensity activity corresponds to heart rate Zones 3 and 4, where talking becomes more difficult while performing the movement.
More specifically:
Zone 1 is considered very light, 50-60% of your maximum heart rate. It’s used to warm-up and cool down. This zone is good for your health, but it will not improve your fitness conditioning.
Zone 2 is considered moderate, 60-70% of your maximum heart rate. This is a great zone for improving your endurance and metabolism. Many ultra-endurance athletes train in this zone.
Zone 3 is considered challenging, 70-80% of your maximum heart rate. The pace is challenging, but can be held for 20-30 minutes. It’s a great zone for building speed and strength.
Zone 4 is considered very hard, 80-90% of your maximum heart rate. This zone improves athletic performance but can be uncomfortable if you stay there for too long.
Zone 5 is considered maximum, 90-100% of your maximum heart rate, and is an all-out effort only used for short bursts of speed training at 30-60 seconds at a time.
To calculate your target heart rate for these zones, first estimate your maximum heart rate by subtracting your age from 220. For example, if you’re 60 years old, your maximum heart rate would be 220-60, which equals 160 beats per minute.
For moderate exercise, or Zone 1 and 2, multiply your maximum heart rate by 50% for the lower limit and 70% for the upper limit. For our 60-year-old example, this translates to 80-112 beats per minute, the level where you can move and talk comfortably.
For vigorous exercise, or Zone 3 and 4, multiply your maximum heart rate by 70% for the lower limit and 90% for the upper limit. In our example, this would be 112-144 beats per minute, the level where you are feeling physically challenged.
Keep in mind, this calculation is merely a guide. For the last year, I’ve used an Apple Watch for my fitness tracker. I checked the app today and was surprised to find the zones associated with my profile are quite a bit higher than the calculation I just shared with you. So, if you’re a beginner or just getting back into the swing, using the 220 method to calculate your zones should serve you well.
So why is movement so important as we age? Regular movement has been shown to boost mood, sharpen focus, reduce stress, increase energy levels, reduce body fat, reduce the risk of disease, and improve sleep. Yet despite all of those benefits, it can be difficult to consistently stick to a program.
Forcing yourself to do exercise you don’t enjoy will only last so long before your willpower gets depleted. Conversely, if you shift that view and see exercise as something that can release stress and be pleasurable, you’ll be more likely to do it. Once that endorphin release is experienced on regular basis, it will fuel the desire to do the activity again.
Above all – it’s important to find an activity or group of activities that uplift and energize you mentally, physically and spiritually. What a gift to enjoy the feeling of moving your body and having fun.
Here are seven things to consider to help you decide what movement is right for you:
It doesn’t need to be a structured activity;
The more enjoyment, the higher the mental boost;
You can add mindfulness into the mix, like taking a mindful walk;
As you begin to move more, be on the lookout for additional benefits like reduced stress, pain relief, and better sleep – that will continue to fuel your efforts;
You can turn your activities into a creative outlet, such as an afternoon walk that generates ideas;
It can provide a sense of fulfillment by setting and achieving a goal or intention; and
It can become an integrated part of your day, such as gardening.
That last point about consistently integrating low-grade activity into the day isn’t a new concept. In fact, the Blue Zones research done by Dan Buettner shows that those who live longest tend to move every 20 minutes or so. These are folks who grew up fishing, farming, walking, dancing, doing tai-chi, and doing moderate physical work of some kind for 5-10 hours a week.
What do you do if you don’t have a Blue Zones lifestyle? Here are some suggestions for integrating low-grade activity into you day:
Walk whenever possible. This includes going for a walk, parking farther than you need to, taking the stairs, scheduling walking meetings or coffee dates, using a standing desk, and strolling after meals.
Sit on the floor. When you do need to sit (reading a book, playing games or watching TV), try moving to the floor, to engage your core, back and lower leg muscles.
Incorporate movement during routine home activities. You can do this by being mindful to use both the right and left side of the body, reaching up and squatting down, and using your muscles to do things such as lifting a heavy box, rearranging furniture, getting in and out of your car, carrying heavy grocery bags, landscaping, shoveling, and navigating uneven ground.
These examples show it’s possible to include a variety of movement to keep yourself strong, agile and mobile. With some reframing, you can develop fitness in your daily movement outside the gym and feel empowered to move your body in ways that feel good and challenging for you. Look for a nice combination of activity that includes the things you have to do (housework, errands, yardwork) with things you love to do (hiking, skiing, swimming). Remember that the goal is simply to move more and get stronger in some way.
What if you don’t know what activities speak to you at this point in your life? Here are three fun ways to brainstorm moderate to vigorous activities:
Reflect on your childhood: Consider the games and activities you enjoyed. Many childhood games naturally incorporate a variety of movements, such as running, jumping, throwing and catching, which can provide inspiration for your current fitness routine. How might you re-introduce joyful movements like playing tag, hopscotch or riding your bike into your life today?
Explore your interests: Consider activities you’ve always wanted to try, such as dancing, rock climbing, or martial arts. These can provide both physical and mental stimulation and may even help you discover a long-hidden passion or talent.
Find activities that light you up: Choose activities that make you smile and that you genuinely enjoy. Whether it’s hiking, playing a sport, taking a class, or simply dancing around your living room, the key is to find something you look forward to doing. Once you do, consider joining an affiliated group for social connection and additional motivation.
So give it some thought, experiment, and try different things until you find something that resonates with you. Once you find something you like, check in with how you feel before, during and after. If it’s not a great fit, move onto something else – just keep moving.
To quote George Bernard Shaw: “We don’t stop playing because we grow old; we grow old because we stop playing.”
I hope this guidance has inspired you to revisit your fitness routine and incorporate more of your personal preferences, including activities that are fun and impactful, while being workable and sustainable within the structure of your life.
Because what’s the best exercise? The one you keep doing!
Journal Reflections: How much activity do you get each week? When was the last time you tried a new type of movement? What would be fun to try?
Note: The information contained in this article is not medical advice. Before considering a change to your health and wellness routine, please consult your healthcare professional and/or a certified trainer.
Link: Free PDF: Action Plan Template