Tenet #2 – MOVE AND BREATHE

Australia has become a sedentary nation. So much so that we have Government guidelines (1) for physical activity for children and adults. Even though we are ‘busy’ we are still spending way more time sitting than our ancestors ever did.

The industrial revolution changed the physical activity level of humans. The percentage of jobs that require physical labour has dropped dramatically. We now spend a large proportion of our day, both for work and relaxation, in front of screens – computers, TVs, smart phones, and video games.

The average time spent sitting for an adult is 9 hours a day and school children spend over half their day sitting (2).

There is a huge mismatch between our physical activity in modern life and our ancestral requirement for movement…and our health and wellbeing are suffering greatly because of our lack of movement.

Sitting too much is linked to an increased risk of developing heart disease and Type 2 diabetes (2). It has a negative effect on our cardiovascular, immune, and pulmonary systems. Keeping moving is one of the best ways to improve your immune system (3).

Being sedentary:

• Wreaks havoc with our metabolic function
• Reduces the effect of insulin
• Reduces the activity of fat burning enzymes
• Leads to weakened bones
• Shortens our lifespan (4)

What you do with your body is as important as the food you eat! We have got to move! We are designed to be physically active.

Unfortunately, the evidence suggests that even if you are achieving the recommended government guidelines for exercise you might still be at risk of developing heart disease. If you sit for more than 6 hours a day you increase your risk of death by 40% more than those who sit for less than 3 hours a day.

So the answer is:

• Sit less
• Stand more
• Walk more
• Regular more intense exercise

How can you reduce your sitting time?

• Can you get a standing desk at work?
• Take standing breaks
• Whenever you can, stand instead of sit

How to incorporate more walking

• We reckon that the best way to get moving is to go for brisk 30-minute walks a few times a day. Morning, afternoon, and evening
• Use the stairs whenever you can
• Can you walk to work?
• Meet your friends for a ‘walk and talk’

How to get more physical exercise?

• In addition to standing more…
• Do moderate exercise for about 2.5 hours per week – yoga, dancing, jogging, swimming, cycling
• Do intense exercise for at least an hour per week – running, sports, hill walking
• Intersperse some high intensity bursts of activity into your exercise – sprinting, resistance training, skipping
• Change up your activity – challenge yourself – vary the way you train

Where to start?

• Aim for about 10 000 steps per day – 60 – 90 minutes of walking
• Be patient with yourself – start where you are at and challenge yourself in bite size chunks
• Move consciously – remember you are designed to move – be present and really tune in to your body and breath
• Get interested in being a ‘mover’

Now, about breathing…

Lucky for us breathing is an automated function! It is, however, the one automated function that we have some voluntary control over. Which is great, because unfortunately many of us have developed poor breathing habits.

With better breathing comes (5):

• Improved energy levels
• Better concentration
• Greater mental focus
• Delayed onset of fatigue
• Improved aerobic capacity
• Reduced oxidative stress
• Improved respiratory muscle strength
• Better oxygenation of the heart
• Prevention of exercise-induced asthma
• Better sleep
• Improved immunity
• Mood balance
• Reduced stress hormones

James Nestor, author of ‘Breath: The New Science of a Lost Art’ says “there is nothing more essential to our health and wellbeing than breathing.”

It seems that there might be nothing so easy and complicated as breathing! We all do it, but not all of us breathe well!

Most modern adults are taking about 12-20 breaths per minute…that is way too many! Most of us are breathing shallowly, rapidly, vertically and through our mouths…this is not optimal breathing.

Our capacity to breathe has changed throughout history…and not for the better! Industrialisation, our more processed, softer diet, and stressful modern life has meant we chew less, and our airways and mouth have narrowed. Problems such as snoring, sleep apnoea, asthma, anxiety, and insomnia have skyrocketed. Breathing is key to health. In fact, Nestor believes it is the missing pillar in health (6).

How good is your breathing? Do you have good abdominothoracic respiratory flexibility? Head to The Breathing IQ to find out. https://www.thebreathingiq.com/biq

Dysfunctional breathing contributes to postural and physiological imbalance. Along with stress this can lead to sore points in your body, injury, and pain.

Want to breathe better?

• Breathe through your nose
• Slow your breathing down to about 6 breaths per minute (at rest)
• Breathe gently and lightly
• Feel the ribs expand to the side – widen horizontally and primarily laterally
• Breathe with the diaphragm
• Breathe quietly
• Breathe rhythmically
• Check out Oxygen Advantage

Moving and breathing…

As we increase the intensity of our movement…we should be able to keep our breathing stable and continue breathing through our nose. The harder you breathe the more energy goes to your breathing muscles. This will fatigue your diaphragm and steal from the muscles needed for exercise. So learning to breathe well as you exercise will create breathing efficiency and support fitness levels.

Tenet #2 is fundamental to health – conscious, functional movement and optimal breathing. Learning to move with awareness, tune into our body and improve our ability to feel into our body (interoception) reduces poor posture and injury. Learning to breathe well improves health and wellbeing. Practicing the two together in embodiment practices such as Yoga, Tai Chi, Martial Arts, Dance, Pilates, and Movement Culture will bring benefits to body and mind.

As Ido Portal – mixed martial artist and global movement guru who has travelled worldwide teaching various types of movement to athletes, and creator of The Movement Camp – says “Move. Recognize yourself as a Mover and develop yourself as one”. 

1. https://www.health.gov.au/health-topics/physical-activity-and-exercise/physical-activity-and-exercise-guidelines-for-all-australians?utm_source=health.gov.au&utm_medium=callout-auto-custom&utm_campaign=digital_transformation
2. https://www.heartfoundation.org.au/heart-health-education/sit-less-move-more
3. https://www.health.harvard.edu/staying-healthy/how-to-boost-your-immune-system
4. https://www.radcliffecardiology.com/articles/australian-diabetes-obesity-and-lifestyle-study-profiling-diabetes-and-cardiovascular
5. https://oxygenadvantage.com/science/
6. https://www.mrjamesnestor.com/