Kristi Anderson knows that when she walks into most Alberta businesses, the majority of workers she meets are physically inactive people.
Dangerously so.
As a health-and-wellness consultant in Alberta, it frustrates her.
She knows that 20 minutes of activity a day and some very small changes to a person’s diet can positively change a person’s quality of life at home and at work.
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| Larry MacDougal, Business Edge |
| Health-and-wellness consultant Kristi Anderson says many executives are willing to change their habits. |
On average, two-thirds of Canadians are deemed to be inactive, says Anderson, and a mere one in four people who exercise actually do enough to reap long-term benefits.
“The latest research that really stunned me, that I had to look up to make sure it was accurate, is that inactivity is as dangerous or more dangerous than smoking a pack of cigarettes a day,” she explains.
“There’s always an excuse not to be responsible. The health industry isn’t trying to turn millions of people into marathon runners, they just want them to do a little more – a few simple things on a regular basis that over a lifetime accumulates and pays huge dividends.”
Research shows that nearly two dozen conditions and diseases can be prevented, including heart disease, Type 2 diabetes, some forms of cancer, osteoporosis, postural problems and back problems.
Take a look around your own workplace. Do you or any of your co-workers suffer from stress, neck and backaches, fatigue or trouble sleeping at night? All these problems can be linked to inactivity.
There is impressive research that minor changes to your daily regimen will pay off with huge rewards, says Anderson.
Anderson, who was born in Red Deer and later moved to Edmonton, currently teaches fitness and wellness in Calgary, San Diego and Mexico. South of the border, she works with North American and European executives who attend health spas. It’s her job to gather and disseminate the latest industry research to staff and clients.
“The executives are great people to work with because they want to learn and are willing to change,” says Anderson, whose U.S. connection evolved from the certification courses she earned at the American College of Sports Medicine.
While she loves her work, it disturbs her that not enough people are accountable to themselves. Heart disease is the No. 1 killer in Canada and the U.S. and directly attributable to inactivity and diet, she says.
Type 2 diabetes is now a huge problem, and again directly related to inactivity and poor diet.
What can the average worker do? Anderson suggests the following:
* The Morning Minimum: Every morning for 20 minutes, do something that warms the body up and increases your heart rate. It might be riding a bike, strength training, or 20 minutes of yoga, whatever works for the individual. Anything else is a bonus. If you can fit in a walk later, climb the stairs or go for a swim, so much the better. Exercise helps decrease and manage stress, she says, and morning exercise has been found to help promote better sleep at night.
* The LSD Workout: The second thing Anderson recommends is the Long Slow Distance workout. Once each week, take a long walk for enjoyment, go skiing, golfing (no power carts) or hiking. Do something that gets the muscles doing what they’ve been designed to do. In the workplace, muscles aren’t being used to support and move us as much as necessary.
* Take the Stairs: This is non-negotiable. If you have the option of taking the stairs or elevator, take the stairs (five flights or less).
* Standing and Balance: At work, every 40 or 50 minutes stand up. When you brush your teeth, stand up on one leg if you can.
When you tie your shoes, do it standing up. Why? When people become less active, their balance is usually the first thing to go, explains Anderson. “Then they go skiing and blow a knee and they don’t know why. It’s usually related to balance issues.”
* Water: Drinking one glass an hour. And yes, for the first two weeks you’ll be using the bathroom on a regular basis. But our bodies (many chronically dehydrated) will adapt.
* Diet: Minimum five fruits and vegetables a day. Again, this is non-negotiable. She suggests that businesses make a point of buying fresh fruit and vegetables for their staff and making vending machines less accessible in the office.
Anderson says most people will notice changes in a week or two. They’ll feel more energetic, and less likely to tire during the day.
The changes don’t have to be daunting, and it doesn’t mean you have to sacrifice pizza or ice cream, she adds. This isn’t a program to necessarily lose weight, it’s to begin taking care of your future.
“Research also shows that if you have enough water and nutrients, your body doesn’t crave other things,” she says. As people become fitter, they naturally crave healthier food.
As the body evolves, it will help eliminate cravings for sugar and caffeine, the “little pick-me-ups” that so many in our society rely on. Sugar and caffeine actually increase the stress hormones in the body, says Anderson. But these same hormones can be maintained through exercise, diet and proper sleep.
The whole process is an evolution, says Anderson. It’s finding what works for an individual, understanding the deficiencies each person has.
Moderation isn’t sexy. People more often want to lose 20 pounds in three weeks or see rippling abs and biceps after a few workouts. But crash diets don’t work, and most people won’t stay committed to working out in a gym.
Invest 20 minutes a day in activity, advises Anderson, and the rewards will last a lifetime.
Anderson can be reached at kickfitness@hotmail.com. She recommends the following user-friendly websites for people interested in empirically based research and information:
