Actually, no, you don’t. You need to move more, and not at intense levels. Let me explain. Of all the wonderful, amazing things our bodies do, the most critical, the most imperative is to regenerate cells. 50-70 billion cells (which make up our tissues, which make up or organs, which make up our bodily systems, which make up us) die each day in the average adult human. Your body has the capacity to replace all of these cells. In fact, your life depends on you regenerating these cells. The recipe for cell regeneration is quite simple:
- 1 part electricity (to move your cells)
- 1 part blood (to feed your cells)
- 1 part lymph (to remove cellular waste)
Mix together. Grow cells.
In baking, you can get all the ingredients right, but if you mix it wrong, you may end up with a culinary disaster. The same with cellular regeneration. Mixing it correctly means moving all of your skeletal muscles as often as you can throughout your day. A combination of stretching, squatting, pulling/pushing your body weight with your arms, and walking comes closest to moving every skeletal muscle. It is through muscle movement that blood is pulled from our arteries into our smallest of vessels bringing it to our cells (aka tissue food) and facilitating nerve health and cellular waste removal (you have to take out the garbage, bruh!).
So back to the heart. If cellular regeneration is our biological imperative, then you could consider your body a cell-making factory. Your heart and all 600+ skeletal muscles are its workers. If you are sedentary much of your day – sitting for breakfast, sitting for your drive to work, sitting at work, sitting for lunch, sitting for your drive home from work, sitting at dinner, and sitting in front of the TV/computer/book in the evening, and the only time you really get moving is for 30-45 minutes of intense cardio at the gym, you are relying on one worker, your heart, to pump hard enough to get blood to all of your cells in a very brief window of time. Wouldn’t it be more cost efficient for your heart to calmly pump blood into your arteries and the other 600 plus workers, your skeletal muscles, to get the blood into your tiny capillaries and hence your cells? If you are running a cell making factory, would you rather have one worker for 30-45 minutes or 600 workers all day long?
Q. Ok, so I’m moving all day long, don’t I still need to get my heart rate up?
Actually, no. Your heart gets plenty strong pumping blood all day long. When you push towards your maximum heart rate, it’s the stress equivalent of being chased by a bear. When your heart goes from a calm, steady rhythm to fast & furious, your body automatically secretes stress hormones and goes through all its fight or flight reactions. This is not good, as many of us already are plagued with constantly high levels of stress hormones. No matter how much cardio you do, it will never be enough to effectively pump your blood into the tiniest of vessels. You need muscle movement to do this. And you need it all over. And you need it all day. And you can even get more of it at night, if you sleep on the floor.
Q. Uh, how exactly does one move all day long?
- Walk every day – one long walk or multiple short walks; walk errands that you would otherwise drive.
- Transition to a standing work station. See my favorite movements for my standing work station.
- Take a 2 minute movement break every 30 minutes
- Get a squatting platform for your toilet
- Install a pull-up bar and hang from it daily; work towards being able to pull yourself up
- Go to your neighborhood park and play on the children’s play structure. Seriously. Go. Now.
- Garden with hand tools – shovel & hoe instead of a rototiller; manual push mower instead of gas-powered; clippers instead of a weed eater; watering can instead of a sprinkler.
- Every choice you make throughout your day, which will be almost every choice you make, ask yourself how can you do it with more movement?
Get moving, there are cells to be made!