I recently had a reunion with my career mentor after a five-year gap, only to discover that he was facing serious mobility issues. He confided in me about his "spinal stenosis" condition and the possibility of needing surgery. It was shocking because he used to play tennis regularly until a few years ago, even in his 70s.
Spinal stenosis occurs when the vertebrae, intervertebral disks, or ligaments change shape or position and put pressure on the spinal cord.
His advice to me was unexpected but vital: "Be cautious. Don't sit for prolonged periods," urging me to avoid a sedentary lifestyle.
This revelation caught me off guard because I realized I was spending more time sitting than I should be.
In the past, humans were accustomed to being active, but with the advent of modern technology, we find ourselves sitting for extended periods without the need to move around as much.
A sedentary lifestyle not only leads to lower back pain, shoulder stiffness, and spinal stenosis but also increases the risk of obesity, diabetes, and high blood pressure.
I want to share some practical ways to avoid a sedentary lifestyle. Let's do whatever we can to get moving!
1. Move or change your posture every 30 minutes:
When you're at home, engage in household chores when the time comes to move. Take breaks from sitting by doing dishes, tidying up, or doing laundry to avoid sitting too long.
Have you considered trying the Japanese style of cleaning the floor? In Japan, instead of using a mop, we wipe the floor by hand. While it may be less efficient, it allows us to stretch our upper body and observe the floor closely.
2. Keep a yoga mat handy and lie down when possible:
Lying down is beneficial for our physical well-being. By lying down, we can alleviate tension in the lower back and legs caused by gravity's constant pull when we stand or sit.
3. Take regular walks when outside of the home:
Aim to walk around at least once every 30 minutes.
In situations where lying down isn't possible, make it a habit to stand up and walk around every half an hour, whether it's to use the restroom or prepare a beverage.
4. Use reminders and technology to combat forgetfulness:
When engrossed in a task, it's easy to lose track of time. Consider using a smartwatch or a sitting-warning app to remind yourself to move every 30 minutes. Use whatever is available to avoid a sedentary lifestyle.
5. Don't sit on public transportation:
If you're unable to find a seat on a train or bus, consider yourself fortunate. Avoid adding extra minutes to your already excessive sitting time.
Let's make a conscious effort to incorporate more movement into our lives and prevent the diseases associated with a sedentary lifestyle. Avoid a sedentary lifestyle! Walking around and staying active can significantly improve our overall well-being.
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