When speaking of habits that lead to poor health, many would think of the usual culprits — smoking, stress, alcohol consumption and so on. It turns out that doing nothing can be just as bad.
Speaking at the launch of Coca-Cola's "Movement is Happiness" campaign, Pornwut Sarasin, chairman, ThaiNamthip Limited said: "A recent study from the University of Cambridge showed that a lack of physical activity can be twice as deadly as obesity. The same report also indicates that simple exercise, such as a daily 20-minute brisk walk, can help reduce the risk, as well."
According to the report, physical inactivity has been consistently associated with an increased risk of early death, as well as being associated with a greater risk of diseases such as heart disease and cancer. For inactive people, improving health can be simple. Just a small amount of physical activity each day could have substantial health benefits.
Dr Korakod Panich, lecturer at the College of Sports Science and Technology, Mahidol University, said that any activity that helps the body burn more calories is better than doing nothing.
"As long as you burn as much as you consume, you are fine. Physical activities do not replace proper exercise, but it's still better than not doing anything at all," said Dr Korakod.
He explained that most office people today sit at their desks all day and do not move much. Such an inactive lifestyle can lead to injuries, since the naturally mobile body parts lose their flexibility. For example, the neck and shoulders become stiff, and the back does not bend very well. Moreover, the body's ability to balance also becomes poorer due to the lack of practice.
"Moving about is more than just burning calories — some physical activities can help prevent injury. Older people usually lose their sense of balance and simple things like standing on one foot can help improve that. With better balance, the chance of falling is reduced."
Dr Korakod says those above the age of 40 should try walking backward and sideways to challenge the brain and muscles. Such easy tasks can be done in the bedroom and at the office on a daily basis. Younger people can also try sharpening these skills, since they are crucial in daily life.
While a lack of exercise is unhealthy, overdoing it is not the right way to go either. Mark Abbott, Reebok Thailand's brand ambassador, said jumping into exercise without enough information or guidance can lead to physical injury and a negative attitude toward exercise. "Exercise that involves tools, such as weightlifting, should be instructed by someone experienced and should be done gradually.
"For weight training, if you do it wrong, you can injure your back or your knees. When you're starting, don't push yourself. Too easy is better than too hard. If it's too easy, you're still taking a step forward. If it's too hard and you get injured, that's actually a step back. It's not worth it," he said.
Abbott also agreed that exercise is not only limited to going to the gym or running around the park.
"The main thing is to get your body moving. You can walk up and down the stairs or play basketball. As long as your heart rate goes up, you benefit from it."
Abbott has been training for about two decades and says there is no such thing as the universal best time to exercise, or the best exercise method. Exercise, he explained, is something personal.
"The best time to exercise is very simple — when you have time. If you have time in the morning, that's the best time. I work out at 4am because in the evening people always invite me out. You'll always have an excuse. If you train in the morning, I can tell you that no one calls you at four in the morning," he said.
It is also important to set a realistic goal and prioritise results. He feels that weight does not matter as much as health. Throw the scales out (figuratively speaking — doing that literally might injure someone) and let your body tell you how it feels.
"Weight should never be the goal. If you only want to lose weight, it's very easy. Smoke a lot of cigarettes, get cancer and you lose weight. But it's not a good idea. The goal is to be healthy. I don't weigh myself at all. I don't know how much I weigh. A much better thing to do is to measure your waist, chest and legs. Health should be number one."
Education is also important when it comes to exercise. Even something seemingly basic like doing push-ups requires in-depth knowledge. Abbott pointed out that the width between your hands makes a big difference in which muscle groups are exercised. Narrow push-ups target the triceps, while wide push-ups target your shoulders.
The bottom line is there are no shortcuts. Pills which are advertised to help burn fat and make you lose weight don't do what they claim and are a waste of money, Abbott added.
"About 90% of people shouldn't take supplements. The problem is people want to take shortcuts. L-carnitine, for instance, doesn't do anything if you don't exercise. Drugs that make you lose weight without exercise are probably going to kill you."
