We are busier than ever and there is a general belief that we should pause, be still and slow down to not get overwhelmed, stressed or burnt out. But what does good quality stillness look like, given the research that tells us we should be moving more? Stillness doesn’t necessarily have to equate to the silence of the body, but stillness within our mind. We can walk, move, breathe more and still experience a quietness of the soul.

You have probably heard of the expression the busy but sedentary lifestyle. I typically have fallen into this category with my life and its demands. However, it is sobering to look at the data to see why sitting at our desks, or in front of the TV after a hard day at work is killing us.

 Here are some facts:

These are quoted from reference one at the beginning of Mel Robbins’ Podcast featured on YouTube.

A study of 800 people found that you had a higher risk of the following for people who sat the most.

A 112% increased risk of diabetes.

A 147 % increased risk of heart disease.

A 90% increased risk of death caused by heart disease.

An overall increased risk of death by 50%

It is also stated that there appears to be a direct link between sitting and our ability to cope with stress and burnout. When we move a whole cascade of chemical reactions occur that benefits us both mentally as well as physically.

What I do to move more and the challenges I have faced:

Getting up in the morning:

I drink a glass of water first thing and get out of bed as soon as possible, even if I return to it, and I mostly do if it’s early. I’m not great with morning exercise, often skipping it but when I go downstairs (We have a house with three flights of stairs which is good.) I do 10 minutes on my ankle peddle machine. The knee rotation of a cycle action is the best thing for my arthritic knees. I do this every day.

Workday:

This has been a game changer for me, not just in performance planning lessons and my working week productivity but also in being able to move more.

I always thought setting timers for work seemed quite rigid and almost obsessive but they work brilliantly for me. I set my phone alarm every half an hour when I lesson plan. It helps me settle and focus on the task at hand, then the alarm goes off and I stop, pause, take my weights and stretch. I look out of the window, soak up the view in the distance and walk up and down the room for a couple of minutes. Then I return for another work session. I do this every 30 minutes for a total of 90, then have a tea break. I then return for another 90 minutes of work, repeating the routine, before stopping for a longer break. This is the best way I have found to get exercise incorporated within my working day and it’s quick and easy to do and crucially I do it!

In the Kitchen:

Making tea, I just move, my knees and hips usually, to loosen them up, often with some sidewalks or kickbacks while the kettle is on. I do some hip rotations and abdo pull-up’s, good for us post-menopausal ladies and a weakened pelvic floor. This is good for my back. I do this whilst waiting for the kettle to boil.

Watching TV:

I just remember to intentionally get up, move, and stand even when I’m watching a programme, or get a drink but just move for a few seconds.

Meal prep:

I have no dishwasher. I have longed for a dishwasher for decades, but since recently having a new kitchen, I now enjoy washing up with a bigger sink and see the benefits of it. We need to return to some manual tasks if we can, rather than every device doing it for us. I don’t have Alexa, another AI gadget that is making everyone not even throw the lights switches on. This is not good for us.

Standing desk;

I don’t have a standing desk because of my back problems. I find standing in one spot difficult for me and personally think standing for long periods isn’t necessarily good either. It’s not certainly not good for anyone with varicose veins as I’m also a past example of that. However, I will leave a link in the references below if you think it might work for you, as I have read there are benefits to standing whilst working. This source has some new information for me to reconsider.

Housework:

 I would love a cleaner if I could afford one. I took a cleaning job to help ends meet once in a school. It nearly killed my joints. The massive hoovering alone saw my back in two after three days and a trip to the chiropractor. I managed this job for three months. So now I do small amounts of housework, but realise getting a cleaner at 60 years of age is not a good idea. It’s that balance of letting age not get the better of you, as well as being realistic about what you can do whilst staying active. Housework helps us with strength and resistance exercise, something we must have if we are older as muscle mass becomes less and we are more prone to falling. Balance is also key to not falling. I stand on one leg regularly if I do some yoga practice.

Gardening:

I wish I could do this more. Weeding, bending and digging kills my back and knees but I do small amounts and sit on a stool, rather than kneel. We have a small manageable garden here at home. There is a whole stack of research as to why gardening is good for us and on the list of social prescribing activities from GP surgeries to benefit our physical and mental well-being. I will leave a link in the reference list below.

Walking:

This is what I can do the best. I can’t swim (water phobia) and can walk for up to an hour comfortably. I am better when I can stop, rest, and then carry on. I have a lovely walking friend who is aware of my needs, and we walk for just the amount of time for me. She hasn’t said anything but I’m aware of this and am grateful she still hangs out with me as her walking buddy. The above photo was taken last week when walking was incorporated into looking after my grandson. You will see my husband with a pushchair in the distance.

Built-in routines:

I have started Pilates on a Monday night for one hour at a local centre. If I have built in an activity during my day I have paid or committed to go to I will do it. Saying I will do some exercise in my bedroom usually means I won’t do it. I’ve just completed my third weekly session. I can’t do all of the exercises, adapting where I need to.I am shocked at how rigid and inflexible I really am, as someone who has been active and relatively fit all her life. I hope to improve and after the third session (this Monday) felt I had slightly.

Smartwatch :

A friend commenting on last week’s post mentioned he uses a smartwatch as an alarm set to get moving. I don’t have one but maybe it should be on my present list. Have a look here and see what you think.

So these are my thoughts and conclusions so far. This is a big topic which I’m sure I will return to. Hope it has been helpful and thought-provoking as to how much you sit and what you might like to do to change that, given the science available to us so far. I’m sure this is going to become a much ‘hotter’ topic in the future as more evidence emerges as to how long periods of sitting is detrimental to us.

Next week, I want to turn my attention to the subject of sleeping.

Until next time, take care…..

References;

Mel Robbins Podcast https://www.youtube.com/watch?v=pyIboe6YzjU&t=369s

Why gardening is good for us at https://www.rhs.org.uk/advice/health-and-wellbeing/articles/why-gardening-makes-us-feel-better

Is sitting is the new smoking? https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6187798/ This is a critical look at the evidence. The conclusion from this paper is that the two carry very different risks, and while sitting for longer periods is detrimental, it can’t be compared in the same way as the dangerous effects of smoking.

I hope I have given you some food for thought.