Christmas is a time of celebrating abundance: the Good Cheer that comes from Family, Friends, Travel, and Treats.
I have conversations all the time with people about what to eliminate that is unhealthy. So, in the Spirit of the Season, here is a tip to add in something that might be fun and isn’t food that can improve your health dramatically.
There has been lot in the news lately about cardiovascular issues. The happy news is that you don’t have to go to the gym to give your heart and circulation a boost has been associated with a 40 percent reduction in all-cause and cancer-related mortality and a 49 percent reduction in cardiovascular disease.
The acronym the researchers use is VILPA (vigorous intermittent lifestyle physical activity.) This means very short bursts of vigorous activity during the day. Just four to five one minute bursts of activity are enough to experience the gains. 11 cycles yielded even higher results of up to a sixty-five percent reduction in cardiovascular death risk.
Think intense power walking, running around after the dog or kids, more vigorous housework, running in place, dancing intensively in the living room as a few examples.
The study data came from a group of 25,000 participants who were reportedly non-exercisers who wore fitness trackers. Their health outcomes were followed for seven years and they were pre-screened to rule out other health factors that might influence the study. No nutritional intervention was suggested or applied.[i]
This study really points to the fact that prevention and health is multi-factored. Sitting is the new smoking and humans were apparently not designed to sit on our collective tushies.
If you are suffering from an injury that prohibits you from vigorous bursts of activity, try using the arms or legs energetically, avoiding the muscles that are sore. A small peddler could be used for the legs while sitting, for example.
The point is to get the blood circulating and raise the demand of the muscles. This should boost metabolism since the muscles utilize blood sugar.
If you go to the gym too, that’s great. But still try to incorporate some short bursts. Sitting for hours, regardless of an exercise routine, is proving to be problematic for long-term health and longevity.
Feeling moody? Getting going can also boost mood and stimulate neurotransmitters. Short bursts won’t stress the adrenals, either, the way prolonged exercise can.
I can’t imagine how many calories Santa and the reindeer burn on Christmas Eve. But hopefully Santa gets some VILPA the rest of the year, too. We all need the hopes and prayers and dreams of the season, no matter what Faith we follow.
Merry Christmas, Belated Happy Hanakkah, and All Best Wishes for the Holidays you celebrate. I look forward to seeing you in the New Year!
[i] Neurosciencenews.com, December 8, 2022