7 EASY STEPS
JASON SHON BENNETT ON HOW TO MAKE A HEALTHY DIFFERENCE
Live your healthiest life
IT’S ABOUT MOVEMENT – NOT EXERCISE
The only difference between a dead person and a living one is movement. Movement can be simply standing more than you sit, or stretching, running, walking, swimming or lifting.
The real enemy is sitting, as we are designed to do this only occasionally. Sitting is what we now do all day. It’s stagnant and that is the problem.
Moving is what you should focus on; moving, rather than exercise. I am not a personal trainer and this is not about giving some secret threeminute exercise for rock-hard abs. This is all about why movement is so important.
Everyone will enjoy a different exercise and daily movement routine, depending on their circumstances. Find movements that suit you, but still push you.
Simple push-ups, done well, are one of the best exercises. I love to improve my strength by doing 100 full-height push-ups every morning. Some days I can and some days I fail. But you must stand or move more than you sit every day. WALKING IS STILL
THE BEST EXERCISE
The longest-living people walk daily. Walking dramatically lowers your risk of all lifestyle diseases – stroke, arthritis, osteoporosis, cancers, heart disease, depression, stress, asthma, mental decline, diabetes and obesity.
Climb the stairs two at a time instead of using the elevator. Walk every day or lose the ability to walk at all. A fit person who is 70 is like an unfit person of 40. The life expectancy of someone in their 80s who walks daily is the same as someone in their 60s who doesn’t. Walking just 10kms per week boosts brainpower, heart health and lowers your risk of Alzheimer’s. GET UP!
Prolonged sitting causes the body to turn off its fat-burning mechanisms. If you sit for an hour, walk for five minutes.
• Take pleasure in physical activities – find something you enjoy doing and make it a daily habit.
• Park on the far side of the car park so you have to walk a little bit more to get to the shops.
• Make exercise your second nature and it will become integrated into your way of life. WALK OUTSIDE
Walking outdoors gives you fresh air, exercise and peace of mind. Get into the sun at least three times a week for 15 minutes, more when possible.
We evolved through walking, running, throwing, swimming, jumping, carrying and climbing. The modern versions of this are hiking, golf, yoga, sprinting, swimming, tennis and weight training. Try to use various
muscle groups on different days and mix it up all the time.
Stand up while you work if you can. A few years ago, I was having regular back problems – a sore back, neck and shoulders. But I gleaned a crucial piece of information from a back specialist: We’re not built to sit. We are built to stand and walk most of the time. I took this advice, and my back and neck pains are gone. SITTING FOR MOST
OF THE DAY LEADS
TO AN EARLIER DEATH Many studies show that sitting down all day leads to obesity, diabetes, heart disease, cancers, muscle and bone problems, lower back pain and low energy levels.
If you sit for an hour, then you must stand – or even better, walk – for five minutes. Your brain will be sharper and your creative mind will kick in. You may solve problems that have been bugging you for days. Another pay-off is that blissful ‘aah’ feeling when you sit down after an extended period of standing. This is the polar opposite of when you have to slowly stand up because your back is aching. Standing is the design and sitting is the reward.
EXERCISE FOR LONGEVITY RATHER THAN WEIGHT LOSS
If you focus on movement and exercise for health and longevity – alongside intelligent diet and lifestyle changes – any excess weight that you’re carrying should naturally drop off you.
Weight loss is directly influenced by your diet, exercise, sleeping patterns, fibre and water intake, stress levels and your daily routines – not just exercise. Around 2000 calories daily on a plant-based, wholefood diet, is key to maintaining your ideal weight.
STRETCHING AND YOGA
Stretching is the second most important exercise to do from your 30s as a lack of mobility is the most debilitating aspect of getting older. Small, regular sessions are the key to flexibility. You can start at any age and improve at any age.
Flexibility gives you better oxygen flow, a younger body, a calmer mind, and better blood flow and circulation to protect your heart. Just 10 minutes’ stretching each day makes a substantial difference to your health and energy levels.