Our bodies change with age. Once we hit our 30s, our bodies begin to lose lean mass. The liver, kidneys and other organs start losing some of their cells. The process of muscle loss is called atrophy. Apart from that, our metabolism slows down as we age. Being physically active in adulthood plays a crucial role in maintaining optimal health and well-being. Besides being good for the body, movement has significant mental health benefits as well. It reduces stress, improves mood, increases cognitive function, and decreases the risk of depression and anxiety.

Taking care of our physical bodies is as important as taking care of our souls. Our bodies are an Amanah (Trust)

With the advancement in technology, our lives have become sedentary more than ever. From sitting in front of the laptop to sitting on the bed to watch movies, our lives revolve around sitting most of the day. According to the World Health Organisation (WHO), 1 in 4 adults worldwide do not meet the recommended physical activity levels.

To live a healthy life and to keep our hearts healthy, WHO recommends at least 150 minutes of moderate-intensity activity a week or 75 minutes of vigorous activity a week. Not being able to do the bare minimum leads to compromised cardiac health. Prolonged sitting is associated with a 147% increased risk of cardiovascular events, a 112% increased risk of diabetes, and a 49% increased risk of all-cause mortality.

Our bodies change with age. Once we hit our 30s, our bodies begin to lose lean mass. The liver, kidneys and other organs start losing some of their cells. The process of muscle loss is called atrophy. Apart from that, our metabolism slows down as we age. Being physically active in adulthood plays a crucial role in maintaining optimal health and well-being. Besides being good for the body, movement has significant mental health benefits as well. It reduces stress, improves mood, increases cognitive function, and decreases the risk of depression and anxiety.

Sedentary Lifestyle and its Consequences

The definition of a sedentary lifestyle is someone spending six or more hours per day sitting or lying down and lacking significant physical movement in their daily life. Some activities which lead to a sedentary lifestyle are watching television, playing video games, using a computer, sitting at school or work, and sitting while commuting.

When we examine the school system, we can see that it also promotes a sedentary lifestyle. Pupils in school usually sit while listening to lectures. While their brains are busy trying to cram everything, their physical bodies are sedentary and dull. Physical activity classes are usually discouraged in the form of other teachers taking those classes. In recent times, we are being encouraged to stay sedentary since the primitive years of childhood.

Obesity

Obesity has become a pandemic. According to the World Health Organisation, more than 1 billion people around the world are obese. It further estimates that by 2025, approximately 167 million people – adults and children – will become less healthy because they are overweight or obese.

Heart Diseases

1 in every 10 people are living with diabetes. Inactivity can make us resistant to insulin, which makes the body susceptible to diabetes. One of the best ways of keeping blood sugar in check is a simple movement like walking.

These are some of the common ailments that are caused by consistent inactivity. Being inactive can take away years from our lifespan and can indirectly be fatal.

How to Incorporate Movement into Daily Life

There are innumerable benefits to being active. Leading an active lifestyle can prove beneficial for both the body and the mind. Physical health benefits include improved cardiovascular health and reduced risk of heart disease. Even a consistent gradual increase in activity can lower the resting heart rate over time.
Being active will enhance muscle strength and flexibility. It will also reduce muscle loss in the body. Having muscle in the body will lower the fat content which in turn will lower the chances of becoming overweight or obese.
In addition to being beneficial for the body, physical activity is extremely beneficial for mental health as well. Movement releases chemicals known as the happy hormone in the brain. These happy hormones are Endorphins, Dopamine, and Oxytocin. The release of these chemicals makes us feel happy and less stressed. Being active ensures a decreased risk of depression and anxiety.
The main question that arises at this point is, how to incorporate movement into daily life. The lifestyle of today’s time is extremely stringent, which often leaves no time for anything else. Let’s take a look at some ways which can be beneficial in making movement a part of our lifestyle.

Find opportunities for physical activity

Build a routine Do not try to find motivation, and certainly do not rely on it. Motivation is a rollercoaster, it is like a frequency with ups and downs. Rather try finding discipline and sticking to it. Build an exercise routine and be disciplined to follow it regularly. Do not start with extensive exercises. Start simple and start small.

Incorporate movement throughout the day Try to incorporate movement throughout the day while doing daily tasks and chores. Make multiple trips to the kitchen while putting away the dishes after lunch or dinner. Take the stairs rather than the escalator or the elevator. Walk while talking on the phone. Being active does not have to be an elaborate task, it can .easily become a part of our lives while doing mundane things.

Make movement enjoyable To make it more enjoyable, find partners who are also eager to increase their activity levels. Engage in activities that are enjoyable viz. sports, swimming, running, etc. Putting on a podcast while walking will divert attention from steps and time. Activity/movement does not have to be boring.

Explore new things to stay motivated Change things up, find new routines or find new activities to stay motivated. When things start feeling like a chore, change the routine and make it a bit different. Exploring new things will help in staying motivated to stay active.

How to Make Movement a Part of Lifestyle? When someone decides to be more active, they might have had a wake-up call or they might have had a burst of motivation. When a little time passes by and when things dial down a bit, it is human tendency to go back to the old normal, which was a sedentary lifestyle. But, movement and activity should be a constant part of life. It should be a lifestyle change rather than a monthly challenge.

Prioritise physical health Make physical health a priority. Health is wealth. Without it, there is no spark in life. It is a blessing from God and it deserves looking after. Consult with healthcare professionals before starting a regimen or making any drastic changes in life.

Set goals and adhere to them Set realistic and achievable goals. Keep track of the progress on an app. Find a partner or a smartwatch to keep the motivation and to have some sort of accountability in the routine. Do not set unrealistic goals. Aim to be active 5 minutes a day consistently in the beginning and then add another five minutes after a week. When our goals are unrealistic, our minds give up before even beginning.

Build consistency and habitualise movement Be consistent and understand that the hardest part is showing up. After that, the next steps automatically become easier. Even though different theories display different data, in general, it takes approximately 59-70 days to form a habit. Being consistent in the initial days is extremely important because it will set the foundation for the formation of this new habit.

When you get on the journey to becoming more active, remember to take it slow. Our brains can get overwhelmed quite easily, which makes slow build-up to things extremely important. All in all, movement should be an essential part of our well-being, especially during adulthood. As the growth of the body slows down with age, it needs an external push to maintain itself.

The Prophet (pbuh) was active and athletic his entire life. He would climb mountains, ride horses, wrestle, and eat healthy among other things. It is a Sunnah to be active and to take care of our bodies. A healthy body and mind will ensure that we have the strength to worship Allah (swt) to the best of our abilities.