SITTING TOO MUCH PUTS US AT RISK OF HEART DISEASE

The cover feature of The Straits Times supplement 'Mind Your Body' (Nov 15) is a timely reminder for all of us to get off our butt every couple of hours or so. Now that we know sitting too much can kill us, we have no excuse not to do something about it. And I am the first to admit guilt. There are days when I walk, and walk and walk, because I don't drive anymore. But there are also days when I sit, and sit AND sit.

We spend most of our waking hours sitting - at work, in front of the TV or computer, in the car/train/bus, at the dinner table, and chatting with friends. We sit for hours at meetings, seminars, and in waiting rooms. At shopping malls or waiting for someone, we look for a place to sit.

Children these days are becoming obese and at risk of the same health problems that we adults face. They sit just as much as we do. They sit in school, at tuition classes, and when they come home, they sit at the table for meals and later to do their homework. On weekends, they are glued to their digital gadgets which means more hours of sitting, Changes in lifestyle and the preference for sedentary hobbies have drastically reduced the time adults and children spend on physical activities. 

November issue of Diabetologia

Data from a recent study published in Diabetologia, the journal of the European Association of the Study of Diabetes showed that people who scored highest on sedentary time were found to be more prone to diabetes and cardiovascular diseases. The study involved 800,000 people, so the findings cannot be dismissed so easily.

Sitting for hours on end every day can also lead to deep vein thrombosis and a predisposition to blood clots. This makes sense as inactive muscles prevent smooth blood circulation to the legs and more seriously, to the heart. From my own observation, inactivity among older people often leads to stiff joints, and increases lower back pain.

While I don't profess to be an exercise addict, I do try to put in some physical activity on a daily basis. Not having a car helps as I have no choice but to walk whenever I can. Living in a walk-up apartment means I have to take the stairs every day. Exercise is forced upon me, whether I like it or not. A good thing I like it.

Note 'even with exercise'! Time to step up or suffer the consequences.  

Here's how I keep on the move:

• I walk to the neighborhood mall 12 minutes away to run errands and buy provisions. 
• I walk home carrying bags of groceries to strengthen my arm muscles.
• I walk to the bus stop to catch the bus downtown, and repeat the process in reverse when I come home.
• I walk up three flights of stairs at least twice a day.
• I walk up the escalator rather than stand still on it.
• I walk at least 8000 steps a day according to my pedometer, sometimes more than 10,000 steps.

BUT I can be a couch potato when there are good programs back to back on the telly. AND I can easily chalk up 4-5 hours of sitting when I am at the computer. That's really bad, so now my hourl timer buzzer alerts me to get up and move about.

My work desk at home. Photo taken in February this year. I have since added a timer with
the buzzer set to go off hourly to remind me to get off my butt and move around.

The study warns that even with exercise, people who sit for hours at a stretch can still be at risk of all the health problems mentioned above. I take it as a warning that I should double or triple my standing and moving hours.

Here's a video with a call to action. EXERCISE! It's not that we don't know the benefits of exercising. It's the lack of discipline, the will power to sustain an exercise regime. The video was first posted on this blog in February with the article "Walking to Better Health and Longevity".

Happy exercising!

DEBUNKING MYTHS ABOUT AGEING

Today’s the first day of 2009. Let’s start off the new year on a positive note by debunking some of the myths associated with ageing. When we buy into these myths, we are reinforcing the negative image society has of us. It’s time we put to rest these false beliefs.

Myth #1 – As we age, we become frail and sickly.Not if we take early preventive measures like regular resistance exercise, tai-chi, proper and sufficient nutrition, yearly checks for testosterone deficiency and an active lifestyle.

Myth #2 – As we age, our sexual interest and performance diminish.In a national survey of more than 3,000 U.S. adults aged 57 to 85, it was found that more than half to three-quarters of those questioned remain sexually active. Lack of sexual desire may not necessarily be age-related. Often it could be due to tiredness, stress or simply bedroom boredom. Try something different. Add a little romance, or pop a little blue pill, and enjoy the fireworks under the sheets!

Romance is for everyone!

Myth #3 – As we age, we lose our mental faculties. Memory loss, depression, Alzheimer’s disease, dementia may afflict some older folks but if we keep physically and mentally active when we are young, we can delay the onset of Alzheimer's or stay free of it altogether.

Exercising together can be fun!

Myth #4 – As we age, it’s hard to learn new things.It all boils down to one’s attitude towards learning new things. Old people may take a little longer to figure out how to upload a video on Youtube, but they will get to it.

Myth #5 – As we age, it’s too late to make positive changes in our lifestyles.That’s just an excuse for some people to cling to bad habits like smoking or a sedentary lifestyle. It's never too late where our health is at stake.

Mama Mia! Meryl Streep turns a fabulous 60 this year!

While ageing is a natural process, and all of us go through it, the rate at which we do so is a highly individual experience. Some age faster than others. Some age gracefully, others don’t. It depends on how we approach the process.

We must not underestimate the power of auto-suggestion. As we believe, so we become. If we keep worrying about health problems, we'll not have peace of mind. If we think sexual intimacy is for the young, we’ll never get to enjoy it with our spouse. If we allow society to dictate to us how we seniors should live or behave, we’ll never be free to fully enjoy our second prime.

The MacArthur Foundation Study is the most extensive study to date on ageing in America. The results reveal that it is largely our lifestyle that determines our health and vitality. Only 30% of physical ageing can be blamed on our genes. Now that should come as good news to us. It is within our power to decide how we want to age and how long we want to live.

In their book, "How to Make the Rest of Your Life the Best of Your Life", Mark Victor Hansen, 58, co-creator of the Chicken Soup series, and Art Linkletter, 97, TV host of popular shows like "Kids say the Darndest Things" (I love that show!) have this to share:

"Today we're living so much longer and more productively that age sixty has truly become the new age forty - the prime of life when our careers are in full swing, our minds are at their most creative, and our passions burn their hottest."


Let's celebrate LIFE, and be thankful for all our blessings.

HAPPY NEW YEAR!

The Palm Springs Follies - cast members are 58-84 years young!

Click here for a video preview of their dazzling 3-hour performance.

Enjoy and be inspired to live life whatever your age!