The Little Things

As much as I think everyone should exercise for hours on end everyday that's really not practical for many of us.  Additionally, there really isn't any reason why most sane people should do that much exercise.  There are however, little things that go a long way in maintaining health and fitness in normal people.

Let’s talk about the difference between health and fitness.  "Health" implies your bodies systems functioning normally, while "fitness" implies the ability to perform certain tasks.  You can be "healthy" in general while not being "fit" for a given task and visa versa.  A professional boxer is certainly fit, but there is nothing healthy about getting hit in the head for a living. 

Fitness is more specific and dependent on activity.  The fitness needs of a 25 year old NFL linebacker are different from that of a 50 year old marathon runner, a 35 year old playing pick up basketball, a 27 year old mother of a new born, or a 70 year old who just wants to bring groceries up their stairs.

A good fitness goal for most people should be just to be able to perform the activities they need and want to do for as long as possible, without being excessively tired or experiencing pain.  Obviously the activities may vary from person to person, but for most people this requires relatively modest changes to lifestyle that add up over time.

Here is an incomplete list:

• If possible stand more.  Sitting all day is bad for you.  It allows muscle to atrophy, allows for poorer posture, and decreases the ability of your body to metabolize glucose.  I converted my workstation to standing and I feel much better because of it.  My posture is better, I feel looser and more flexible, and I burn more calories.  The exact number is somewhat elusive, but at least an extra 200 calories are burned over an eight hour shift compared to sitting.
• Walk.  A lot of people drive short distances completely unnecessarily.  Suck it up and walk if you can.  Walking burns almost as many calories as running, is easier on the joints, and can be relaxing. Which brings me too...
• Chill the fuck out.  Stress is sometimes unavoidable, but sometimes it is.  If you can't control something, worrying about it won't help, and will put your body through the ringer in the process.  Stress hormones will cause your body to retain more fat, tire you out, and will decrease your immune systems ability to fend off illness.  Take deep breaths and if possible do something proactive to alter the stressful situation or to distract yourself.
• Even if you don't have enough time to get a 30+ minute workout in, little bursts of activity can still help.  Walking up a flight of stairs or busting out a set of 20 pushups is still better than nothing.
• Eat breakfast.  Get something with a little fat, carbohydrate, and protein in the morning.  Busy?  Trail mix isn't a terrible option.  Try to avoid the donuts and maple glazed muffins.
• Drink cold water.  I'm not giving an amount, but keeping hydrated will reduce stress on your body, reduce the likelihood of kidney stones, and if it's cold can actually help you burn a small (but not completely insignificant) amount of calories.
• Commute to work via bike if possible.  Sure you'll still have the stress of the commute, but you can channel it into physical activity instead of a stroke.
• Caffeine isn't all that bad.  If you can consume a caffeinated beverage without too much sugar or cream, go for it.  Caffeine is thermogenic so it boosts metabolism.

Keep training.