{"id":17966,"date":"2022-05-15T16:51:46","date_gmt":"2022-05-15T23:51:46","guid":{"rendered":"https:\/\/www.3rdactmagazine.com\/?p=17966"},"modified":"2023-12-08T10:06:39","modified_gmt":"2023-12-08T18:06:39","slug":"rev-it-up-and-move-more","status":"publish","type":"post","link":"https:\/\/3rdactmagazine.com\/rev-it-up-and-move-more\/wellness\/fitness-exercise\/","title":{"rendered":"Rev It Up and Move More"},"content":{"rendered":"

We can\u2019t all be ultra-marathoners, but we can all move more<\/h2>\n

BY STEPHANIE IRVING<\/p>\n

We all know we are supposed to exercise but as we begin to stiffen with age or injury, sometimes just the word exercise sounds exhausting and sends us reaching for the remote.<\/p>\n

So why not reframe it? Don\u2019t exercise. Just move, more.<\/p>\n

I\u2019m a trail runner who ran my fastest 100K when I turned 60. And you want to know a dirty little secret? I don\u2019t exercise. I just move. For miles. With friends. On trails. It is pure joy. Okay, there are some moments when it\u2019s really hard, but it\u2019s always, in the end, a joy. If it weren\u2019t, I wouldn\u2019t run that far. When my husband asks me what I\u2019m doing, I never, ever, ever, say \u201cI\u2019m exercising.\u201d That sounds so unpleasant. I\u2019m going for a run with Betsy. I\u2019m skiing with Robyn. I\u2019m going for a bike ride with Rebecca.<\/p>\n

There are so many ways to keep your body healthy without going to the gym. My husband who sits in a cockpit three days a week keeps his body taut by being farm fit: fixing fences, bucking hay, and chopping wood. My 85-year-old mother-in-law loves to mow the lawn. When we offered to find Oma a kid-down-the-street to take on the chore, she refused. \u201cIt makes me feel good,\u201d she says. My octogenarian father\u2014who\u2019s been fighting Parkinson\u2019s for over two decades\u2014has kept the debilitating disease at bay gardening. The other day he built a garden gate with my brother, walking up and down his steep yard, hauling bamboo, and \u201cmeasuring twice, cutting once.\u201d<\/p>\n

You don\u2019t have to go to a gym, get a health club membership, or wear Lululemon to work out. You just have to move more than you did yesterday.<\/p>\n

\u201cWhen we are moving, we are improving, when we are sitting, we are rotting,\u201d says orthopedic surgeon Dr. Kevin Stone, orthopedic surgeon at The Stone Clinic and author of Play Forever: How to Recover from Injury and Thrive<\/a>.<\/em> The Mayo Clinic concurs. Sitting for 8 hours a day\u2014with no physical activity\u2014incurs the same risk of death as obesity and smoking. And we know what the Surgeon General says about smoking.<\/p>\n

Attitude, Dr. Stone professes, is a big part of maintaining a healthy body. Dr. Stone prefers to \u201cencourage patients to see their injuries as a reason to get fitter, faster, and stronger,\u201d and to see themselves as athletes-in-training, not patients in rehab. Don\u2019t wait for old age or injury to be your wake-up call to action. You can start to boost your energy and your well-being at any time.<\/p>\n

If you start to move more today, your body will be fitter, faster, and stronger than you were yesterday. And so will your mind.<\/p>\n

\u201cSimply moving your body has long lasting protective benefits for your brain that can last for the rest of your life,\u201d says Wendy Suzuki, a neural scientist at New York University in a recent Ted Talk on the \u201cBrain Changing Benefits of Exercise.<\/a>\u201d<\/p>\n

Exercise is the most transformative thing that you can do for your brain because, according to Suzuki, it helps you literally grow a bigger brain at any age. And, she adds, one workout alone improves your mood, your ability to focus your attention, and your reaction time for up to two hours.<\/p>\n

Looking for more than two hours of bliss? Sure, ultra-runners might be bathing in the bubble bath of a dopamine-infused brain, but Suzuki assures us that you don\u2019t have run hundreds of miles to get these effects. According to Suzuki\u2019s research, you simply need to get your heart rate pumping a little faster for a minimum of 30 minutes a day, three days a week to give your mood, memory, and attention the boost it needs to protect your mind and your body from an onslaught of diseases and change the trajectory of your life for the better.<\/p>\n

It doesn\u2019t matter your age. People 75 and older who have been diagnosed with dementia can benefit from increased activity. \u201cWhile you\u2019re not going to cure these diseases, it will take longer for these diseases to take effect. Think of exercise as a supercharged 401K for your brain,\u201d says Suzuki.<\/p>\n

Simply start investing in your body today by moving more than you did yesterday. Take an extra walk around the block, maybe include a set of stairs or two. Consider adding a little power salsa to your vacuuming. Or change your attitude. Look out your window. The grass is growing.<\/p>\n

You are an athlete in training; the lawn is your gym.<\/p>\n

Rev up that lawn mower.<\/p>\n

Rev up your life.<\/p>\n

Stephanie Irving<\/em><\/strong> is an avid trail runner who competed in the <\/em>Ultra Trails du Mont Blanc 100K last year. She raises sheep on her farm in Trout Lake, Wash., and is the executive director of Helping Hands Against Violence in Hood River, Ore. She was formerly the senior editor of Sasquatch Books\u2019 <\/em>Best Places series.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

We can\u2019t all be ultra-marathoners, but we can all move more BY STEPHANIE IRVING We all know we are supposed to exercise but as we begin to stiffen with ageMore<\/a><\/span><\/p>\n","protected":false},"author":1,"featured_media":17968,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[5,24,25,26],"tags":[],"class_list":["post-17966","post","type-post","status-publish","format-standard","has-post-thumbnail","category-wellness","category-health-wellness","category-brain-health","category-fitness-exercise"],"acf":[],"yoast_head":"\nRev It Up and Move More — 3rd Act Magazine<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/3rdactmagazine.com\/rev-it-up-and-move-more\/wellness\/fitness-exercise\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta 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