#15 Physical Readiness

I went this week for a short winter break into the mountains. it is a time of intensified physical activity but often we do not keep it consistent during the year.

According to WHO report more than a quarter of the world’s adult population (1.4 billion adults) are insufficiently active. Worldwide, around 1 in 3 women and 1 in 4 men do not do enough physical activity to stay healthy. Levels of inactivity are twice as high in high-income countries compared to low-income countries. The drop in physical activity is partly due to inaction during leisure time and sedentary behavior on the job and at home. "Passive" modes of transportation, like driving a car to work, also does not help.

WHO recommendation for adults is to do at least 150–300 minutes of moderate-intensity aerobic physical activity (e.g. brisk walking, riding a bike, dancing); or at least 75–150 minutes of vigorous-intensity aerobic physical activity; or an equivalent combination of both. Adults should also do muscle-strengthening activities at moderate or greater intensity that involve all major muscle groups on 2 or more days a week, as these provide additional health benefits.

One popular guideline for measuring physical activity is the 10,000-step goal. You need roughly 1 hour 40-45 minutes to do this, which gives around 12 hours of walking per week. The 10,000 steps a day target seems came from a trade name pedometer sold in 1965 by Yamasa Clock in Japan. The device was called “Manpo-kei”, which translates to “10,000 steps meter”. It was an arbitrary, non-science based, marketing number but have stuck across the world ever since. I guess it is just an easy one to remember. This one does not emphasize intensity but with a simple device is much easier to track and follow. And, if you walk at least part of your 10,000 steps at a brisk pace, you can also meet the WHO's intensity recommendations.

While these recommendations may seem daunting, they don't require intense workouts. A consistent and reasonable level of physical activity is all that's needed to reap significant benefits, which extend far beyond physical health.

Being resilient includes being ready, and part of it is having a healthy body and mind. Staying active improves our mental health, helps to manage stress, and improve the overall quality of life. A consistent approach to physical activity can build a foundation for facing unforeseen difficulties and building resilience.

You don’t need a lot of time, big motivation, or facilities to start. Start small, find activities you enjoy, make it a habit, try different activities until you find ones that you enjoy and that fit into your lifestyle.

Maybe, just to start with, take a walk!

Sources:

WHO guidelines on physical activity and sedentary behaviour. World Health Organization 2020.

https://www.hri.org.au/health/your-health/lifestyle/do-we-really-need-to-walk-10-000-steps-a-day