Is Sitting the New Smoking?
Key takeaways from Exercised by Daniel Lieberman
In the fast-paced culture of today, there's a veritable sea of fitness trends and myths. What's even more concerning is the scarcity of tailored data for specific populations, such as those with chronic inflammatory conditions, who can benefit the most when exercise is done right.
I am continually searching how to fold exercise into my life, which is probably why I came across Exercised by Daniel Lieberman.
Now, even if you don’t suffer from an inflammatory condition this book is still enlightening. The foremost question is: to move or not to move?
Some highlights include:
“Is sitting the new smoking?” and I found it particularly entertaining when the author compared Usain Bolt to a squirrel, stating that Usain could maybe keep up with it!
My ears and my interest piqued when the author talked about what different exercises does to the body and the role of inflammation, which I dive into a little bit in Myths vs Reality below.
The Current Culture
We live in a world that simultaneously promotes the 'no pain, no gain' mantra, yet also peddles countless quick fixes, be it anti-inflammatory diets or wonder drugs. The cultural narrative has generally skewed towards high-intensity workouts and pushing limits, often overlooking those who cannot subscribe to this demanding regimen due to conditions like rheumatoid arthritis, lupus, or inflammatory bowel disease.
Myths vs. Reality
Myth 1: Exercise will exacerbate inflammation.
Reality: While certain exercises, when done intensely, can cause inflammation in the short term, moderate movement can have anti-inflammatory effects. Aerobic exercises, for example, help reduce inflammation by promoting blood flow and releasing endorphins.
Myth 2: Those with chronic inflammatory conditions can't do strength training.
Reality: Strength training, when approached with caution and proper technique, can actually help support joints and reduce the impact of some inflammatory conditions. It's about choosing the right weights, reps, and ensuring regular rest.
Myth 3: One size fits all.
Reality: What works for one person might not work for another. Listening to your body and consulting with healthcare professionals is key to customising an exercise routine that suits your needs.
Thinking Outside the Box
Chronic inflammatory conditions require a nuanced approach to fitness. In a subsequent post, I'll delve into the specific interplay between inflammation and various exercises and how we might get to a stage where the benefits of exercise can be realised, as the path isn't always linear. From my experience, a simple run or gym session can lead to long, painful recovery times and even trigger flare-ups, setting me back by weeks.
The book does lend some advice, thinking beyond conventional norms:
Aquatic Exercise: Water provides resistance and buoyancy. This not only lessens impact on joints but also offers resistance to strengthen muscles.
Tai Chi & Yoga: Embracing the gentler, flowing movements of practices like Tai Chi and Yoga can be incredibly beneficial. They focus on flexibility, balance, and mind-body connection.
Personalised Physical Therapy: Working with a physical therapist can provide tailor-made routines designed around your condition and its unique manifestations.
Mindful Movement: Paying attention to how your body responds during and after exercise can be a guide. If a certain movement causes pain or exacerbates inflammation, it might be worth revisiting or avoiding it.
It's Your Journey
Remember, the journey of exercise is personal, especially if you have a chronic inflammatory condition. Current cultural narratives around fitness might not always serve you, and that's okay. Think beyond myths, listen to your body, and discover what truly works for you. As the narrative shifts and more research emerges, there's hope that the fitness landscape will become more inclusive, accommodating, and understanding of all bodies and their unique challenges.
I will continue to post about research on inflammation, exercise and what I’ve found works for me on this Exercise journey.