If you work in an office, you are engaging in sedentary lifestyle and you should read this story shared by one of our clients, John (not real name).
His health has been on a gradual deterioration, but his job was stealing all the attention, including the one he should give to his health.
However, everything turned around for him after his doctor handed a health report to him.
His story should above all things, help you keep at the table of your mind the fact that you need your body to be able to make all the money.
Meanwhile, the fact is that you need your health to be able to impact as many lives that you intended impacting.
John had returned home from work late as usual at about 9:30 p.m. and he had to eat his wife’s delicious food that he loves.
Routine Meal
But the paper from the doctor, which he had in his hand, was a source of concern for him.
Often, the food is heavy – rice, pounded yam, eba, semo – and he consumes it with zest, a lifestyle that was gradually making his tummy bulge.
Sadly, he is not alone in this lifestyle. So many other men walk around with such ‘big tummy’.
Some say it makes them look big and healthy, but what John now faces brings a different perspective to this pot-belly thing. You should also know about it.
Humans are moving beings and spending a little time with a child will give you a better understanding of this make-up of man.
What does a pregnant woman do, if the foetus fail to kick even in the womb? Her doctor and everyone around will become pregnant by force!.
After birth, this movement that started in the womb continues.
A child sits for one minute on a seat and the next minute the child is up and jumping around.
Sedentary Lifestyle In Lagos
But for John, movement was gradually being taken off his daily routine and he was happy he could get all he needed, almost sitting in one place.
John lives in Lagos and wakes up at about 4:30 a.m. to prepare for work, he told So Healthy.
He explained why he had, for years, deprived himself of enough sleep as a result of the traffic situation in Lagos.
He leaves his home, which is around Abule Egba area of Lagos State, before 5:00 a.m. John loves to get to his office on the Island before 7:30 a.m. or max 8:00 a.m.
Usually, he takes breakfast before he begins to work. Any day he takes tea, he drops at least three processed sugar into his cup to make sure the tea is sweet.
After breakfast, he sits on his table and works till 12 noon before he goes for lunch.
Unfortunately, after lunch which is usually a heavy meal, he returns to his seat and sits till evening sometimes.
At the close of business, he leaves his desk to his car and another sitting begins for hours till he gets home.
On his way home from work, he used to stop at a market at Abule Egba to help his wife pick some food items.
But for years now, John abandoned that routine, because he prefers to go to a mall to shop.
Malls Springing Up
On a daily basis, malls are springing up in cities across Nigeria. This development, has ushered in a more organised market system that we all have clamoured for.
Imagine going to a market and you find Egusi in the west, find meat in the northern part of the market while vegetable and fish are down south.
The walk around could be time consuming and tiring for anyone who has spent so much time in traffic and needed to be home to rest.
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However, on the other hand, the movement around the market searching for these items offers anyone who undertakes it an opportunity to exercise
We believe that malls bring relief for man with few walks needed within the mall to find items need, except you are there for window shopping.
But we also know that with every good thing comes a task that we must also undertake.
John had forgotten that the walk he takes around the market was contributing to his health, deducting some calories from those accumulated as a result of sedentary lifestyle.
High Sugar Level
The world came to a stand still when, on his last visit to his doctor.
His report showed the sugar level in his blood was getting to climax level.
It was near a time he would now need insulin to sustain his pancreas.
He could not bear the sound of the word – DIABETES – when the doctor mentioned it.
Fear gripped him, as thoughts of his children, wife and how much he loved them came to his mind.
He does not know what to do.
“What do I do”? he asked So Healthy and our certified health coach and nutritionist suggested a few things.
Please, don’t wait until the doctor sounds the bugle of diabetes or heart issue before you balance your sedentary lifestyle with necessary movement and adjustments.
Here are a few things the Health Coach suggests.
1. Mind Work
Take responsibility of your health by engaging in healthy living practices. Accept that these practices are your best bet of enjoying a productive and illness-free life.
The work starts from the mind. You have to drop some habits and adopt new ones. It is difficult to do, but nothing good comes easy.
2. Do Sufficient Exercise
Your body should get at least 150 minutes of exercise every week if you are between ages 18 and 64, the World Health Organisation recommends.
This is necessary especially if you have a sedentary lifestyle.
You do not need to rush into exercising for two hours every week. Remember that it is not something you are used to, so begin gradually daily.
You can begin with 10 minutes daily to cultivate the habit first and then increase as time goes by.
You can engage in walking, dancing, gardening, hiking, swimming cycling, household chores, play. Other things you can do are games, sports or planned exercise daily.
You can also engage in family, and community activities. In-door exercises are also great.
3. Clean Eating
This involves reduction or elimination of processed foods.
Carbonated drinks (sweetened drinks).
White flour food sources – biscuits, white bread, cookies.
Yam – reduce. White rice – moderation. Remove trans-fat – processed oils, refined vegetable oil, processed butter.
4. Add Healthier Food Alternatives
Grains that are organic or whole grains (with their fibre) are supper foods for everyone’s health.
For instance, you can replace your semo and eba with sorghum flour and red/diabetic rice flour. This is a great meal for diabetics.