Determinants of Health #5 Movement

This topic incorporates many aspects of physical well-being. We need both movement and rest, strength and flexibility, cardio and muscle work. Our posture and activities of daily living have a huge effect on our physical body as well.

Talking about our body includes our posture as we sit, stand and walk throughout the day. How much time are we active versus sitting? Many of us commute and work at sedentary jobs.

“Exercise” is a very broad term that encompasses many ways to be healthy. Lifting weights builds strength, which makes for stronger bones, better balance and faster metabolism. But strength needs to be balanced with flexibility by adding yoga or a stretching regimen.

Cardio workouts strengthen the heart and lungs and also burn calories.

All exercise can have a beneficial impact on sleep, mood and weight management.

Try to keep your body active all day. Look into a sit-stand desk for work, take frequent breaks to go get water or make tea, park farther away (even in the winter!)

If you struggle with consistency in physical activity, join a class or find an accountability buddy. Working with a fitness trainer or reputable teacher can also be very helpful in building a new habit.

Naturopathic doctors take a comprehensive look at your health. We ask about the many factors that influence health, which we term “The determinants of health.” Taking a patient-centered approach lets us build a comprehensive plan to help patients achieve their health goals.

Are you looking for a new kind of partnership with your primary care provider? If you are ready to start or revitalize your health journey, you are in the right spot! Check out my bio to get in touch. I offer free 15-minute consultation calls to answer your initial questions. Convenient telehealth appointments are available from the comfort of your own home.

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What is high intensity interval training?

There are many ways to support healthy metabolism. Two major ones that have gotten a lot of attention recently are Intermittent Fasting (IF) and High-Intensity Interval Training (HIIT). The best news is that both of these are relatively simple to do, can be free or cheap to implement and can be used together! Check out my post from Monday about IF.

High-Intensity Interval Training – (HIIT) involves a short workout alternating periods of “work” and “rest” or high and low intensity. This may be done with just about any activity – weights, kettle bells, jump squats, jumping jacks, any type of cardio (running, biking, swimming), etc.  Most HIIT workouts last between 4 and 20 minutes. Many cardio cycles involve 30 seconds of high effort and 30 seconds of rest (or light effort) – commonly done by alternating sprinting and jogging or cycling hard and then lightly. HIIT can also involve doing an exercise like jumping jacks for 45 seconds followed by 15 seconds of rest. One style of HIIT called Tabata involves 20 seconds of work and 10 seconds of rest for a duration of only 4 minutes.

HIIT has garnered a lot of scientific study recently and has many proven benefits. HIIT is great for busy individuals because you can get the same benefit of a moderate-intensity 60-minute cardio session with a HIIT cardio session of only 20 minutes. Short sessions are much easier to fit into our busy schedules. HIIT may even be better at targeting fat cells than doing a traditional or “steady state” cardio session. HIIT can be done in the gym or at home and requires little to no special equipment. HIIT principles can be applied to any type of exercise to prevent boredom with your routine.

HIIT and IF are a great combination to boost metabolism and fuel healthy weight loss. Eating a healthy diet is also crucial to maintaining a healthy weight. If you are ready to start or revitalize your health journey, you are in the right spot! Check out my website in my “about” section to get in touch. I offer 15-minute complimentary consultation calls to answer your initial questions. Telehealth appointments are available at your convenience from the comfort of your own home.

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