EXPRESS YOUR GENES

THE SECRET TO A LONG LIFE IS NOT DYING, RIGHT?

March 1, 2024 expressyourgenes@gmail.com

Girls, this is one time when we get faster results and more benefits than the guys so get on this!

Men lower all-cause deaths by 18% by doing 300 minutes per week of moderate to vigorous activity. Women reach the same benefit in half the time. Yay!

WEMEN LIVE LONGER WHEN ACTIVE — WOMEN LIVE LONGER WHEN ACTIVE

You want to have longevity? Physical activity is one proven tool.

A new study from Cedars Sinai, using data collected from 1997 through 2017 from the National Health Interview Survey, statistically found physically active women die 24% less often from all causes. This study included over 40,000 participants with over half being female. It demonstrated the more active you are, the more benefit you get up to 300 minutes of moderate to vigorous activity per week but not more.

You are probably thinking, geez, that’s a lot of exercising!

You would be right if it was all in a gym pumping weights or running around a track. This is about increasing physical activities. Do you vacuum and clean your house? That is physical activity!

Do you walk your dog or walk with a friend, or walk with a friend’s dog? That is physical activity too. The idea is to play more and get a little breathy and sweaty. In other words, do your chores, shopping, working, and playing with more gusto!

Simple add-ons can add up minutes of activity like:

Parking further away from the store.
Using the stairs not the elevator.
Biking, walking or jogging to a destination instead of driving.
Swinging with the kids

If you have a watch or phone with and app that counts steps and activity start to use it. This is an easy way to set goals and be accountable.

GET BREATHY AND SWEATY

Set a simple, small goal first. I started by just going to the gym and doing the bike for 5 minutes. I can do this even if I don’t feel like it because it is about establishing the habit of going to the gym, not how much exercise I do. Getting to the gym is 90% of the effort for me. I sandwich it in between dropping my husband off for work and walking the dog. See where you can sandwich a little extra activity. This saves time and motivation because setting up a little flow or system makes establishing a new habit easier. My trigger is saying goodbye to my hubby and my reward is getting my coffee or tea after walking my little chihuahua. Triggers and rewards make establishing new habits easier and more fun.

SUPPORT IS REALLY IMPORTANT

If you still have trouble finding time or motivating, ask a friend to join you and keep you accountable, or join a class, a team or a walking group. Get the kids to join you.

Choose the activities you like. Dance, swim, hike, weight lift or learn to kick someone’s butt. You are in charge. And it doesn’t have to be the typical. Join the kids playing ball.