The First 20 Minutes
The circus isn’t solely made up of performers & acrobats, it employs thousands of people from all walks of life. Whether it’s working in an office in town or traveling on tour with the show, office jobs are crucial to the success of a circus and, unfortunately, require many hours sitting at a desk. Well, now surprising science reveals how we can exercise better, train smarter, and live longer for performers and office workers alike.
If you’re sitting at a desk reading this article, take a minute and stand up. That’s the latest advice from New York Times Phys Ed columnist Gretchen Reynolds. In her new book, The First 20 Minutes, Reynolds details some of the surprisingly simple ways you can combat the effects of a sedentary lifestyle. Federal health guidelines recommend 30 minutes of moderate exercise — such as walking or jogging — every single day but new research shows that even regular exercisers may not be doing enough to counteract the health hazards of sitting down at a desk all day long.
“Sitting for long periods of time — when you don’t stand up, don’t move at all — tends to cause changes physiologically within your muscles. You stop breaking up fat in your bloodstream, you start getting accumulations of fat … in your liver, your heart and your brain. You get sleepy. You gain weight. You basically are much less healthy than if you’re moving.” - Gretchen Reynolds
Reynolds recommends standing for two minutes every 20 minutes while desk-bound — even if you can’t move around your office. “That sounds so simple but that actually has profound consequences. If you can stand up every 20 minutes — even if you do nothing else — you change how your body responds physiologically. If you can also walk around your office, you get even more benefits. You will lose weight, you lessen your chance of heart disease, and you will improve your brain. But if you can do nothing else, stand up”, says Reynolds and she also claims that studies have shown that frequent standing breaks significantly decrease your chances of getting diabetes. Reynolds says she’s started standing up every time she answers the telephone. “I bought a music stand, which costs next to nothing, and I can put papers on it,” she explains. “I read standing up. I try and walk down the hall once an hour. I walk outside and turn around and walk back in. That’s enough to break up the physiological changes that sitting otherwise causes.”
Reynolds’ book also details the latest scientific research on running, stretching and hydration techniques. Here are some her tips:
Stretching: Research now suggests that stretching before a workout isn’t necessarily a good thing because it causes the brain to think you’re about to tear those muscles. “When you stretch and hold a pose, the brain thinks you are about to damage yourself and it then sends out nerve impulses that actually tighten the muscles,” Reynolds explains. “… The result is, you’re less ready for activity, not more ready for activity.”
Don’t Skip Warm-Ups: Science suggests that a very easy warm-up — a light jog, for example — may be all that most of us need. “What you want to do when you warm up is warm up the tissues. You want to get the muscles, the tendons, all of the parts of your body warm and the best way to do that is to use those tissues.” Reynolds recommends jogging before a run or an intense sports match.
Running’s Rewards & Risks: Running reduces the risks of heart disease and diabetes while helping to maintain your weight and improve brain health. “There’s very good science that running for even 30 minutes or so doubles the number of brain cells in certain portions of the brain related to memory,” says Reynolds. “Running is wonderful for the health of your body.” But the injury rate among runners, she cautions, is extremely high — with as many as 75 percent of runners getting one injury a year. “So running can be very hard on the body at the same time it’s very good for the body,” she says.
Humans Are Made For Walking: Walking may be the single best exercise that exists on the planet. It’s low-impact and has a relatively low risk for injury. “Walking appears to be what the human body was built for,” explains Reynolds. Even 15 minutes will reduce your risk for heart disease and diabetes.
Fitness & Health Differences: Becoming fit and becoming healthy are two different things. “You can become healthy with a much lower amount and intensity of exercise. A nice easy walk will improve your health. If you make it a little harder or a little more difficult for you to walk, you’ll be more fit and you’ll get more benefits, even if you just walk lightly, you’ll be healthier than if you don’t do anything,” says Reynolds.
Hydration Hype: We don’t need eight glasses of water a day to stay hydrated. “What we now know is that if you drink to thirst, if you listen to the little voice in your head that says, ‘You need water’, you’ll drink as much as you need. You don’t need to stay ahead of your thirst. Drink what you want and you will almost certainly be fine,” Reynolds says.
The Ultimate Post-Workout Beverage: Use chocolate milk to replenish sugars after an intense workout. Reynolds calls it an “ideal recovery beverage” because it has the right ratio of carbs and proteins to aid your body’s recovery process.
To read more about these fabulous tips, check out Gretchen Reynolds’ book “The First 20 Minutes” sold in stores and online. You can also keep up with Reynolds on her blog in the New York Times website where she offers health & fitness advice for the athletic and nonathletic alike. ■