Move It or Lose It

We have all heard the saying, “Move it or lose it,” but what can you do with that information,
and why is it the key to lifelong health? A lot of us think that to move it or lose it means to
regularly maintain fitness. While this is generally true, it is more helpful to think more
specifically about what the phrase actually means.

Our body constantly responds to the environment we put it in. Technically, the human body is a
stimulus response organism. This means that we react or respond to every stimulus the body is
exposed to. If you step from a bright room to a dark room, for example, your pupils dilate as a
response. If you want to maintain your health and body function, you need to move each and
every part of our body through different stimulus on a regular basis in order to maintain
function and not lose it.

Think of what happens, for example, if you have not gone on a bike ride for a long time and
then one day decide to take your bike out. Your muscles will likely be sore the next day as a
response to working leg muscles that previously were not activated. Now, imagine what would
happen if you completely stopped working those muscles altogether. Your body would lose that
muscle function.

While this is an important principle for everyone, this is especially important for aging adults. As
people get older, they tend to become more sedentary. 2 A study that was published in
Preventative Medicine found that people begin to slow down starting around age 35, when
demands of work and family responsibilities increase. As individuals get older, medical issues
and chronic disease prevents people from being as physically active as they should or would like
to be. 4

Research has found that taking the time to continue to move it is incredibly important to
healthy aging. One study found that a sedentary lifestyle literally deteriorates and ages our
cells. 1 In another recent study, researchers scanned the brains of older adults and found that
the most physically active people maintained their motor skills better than those who were
sedentary, even despite the signs of brain damage or age-related diseases. 3
It is so important to maintain some level of fitness as we age, as opposed to letting our bodies
become sedentary. You do not need to sign up to run a marathon, but make a goal to go on a
walk each day. Join a fitness class that is appropriate for your age and ability level. Becoming
sedentary as you get older literally speeds up the process at which your cells deteriorate. If you
do not move it, you might literally lose your ability to do that action or function. Work with your
healthcare providers to find activities that will work for you, and do not wait until it is too late
to start moving!

References

1. Fleischman, Debra, Yang, Jingyun, Arfanakis, Konstantinos, Arvanitakis, Zoe, Leurgans,
Sue, Ariener, Turner, Barnes, Lisa, Bennett, David, Buchman, Aron. “Physical activity,
motor function, and white matter, hypersensitivity burden in healthy older adults.”
Neurology. 84 (13). March 3, 2015.
2. Sandoiu, Ana. “Sedentary lifestyle speeds up biological aging study finds.” Medical News
Today. January 19, 2017.
3. Vaida, Bara. “Over 60? Time to Move It or Lose It!” Everyday Health. March 12, 2015.
4. Varma, Vija, Dey, Debangan, Leroux, Andrew, Di, Junrui, Urbanek, Jacek, Xaio, Luo,
Zipunnikov, Vadim. “Re-evaluating the effect of age on physical activity over the
lifespan.” Preventative Medicine. 101 (102-108). August 2017.