James' World 2

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When it comes to physical activity, the equation is fairly straightforward: The more we move, the better our bodies are able to support movement. However, the converse is also true. The more sedentary we are, the stiffer and weaker we get, so the more difficult movement becomes.

“Many older adults isolate and become sedentary, which is why they have trouble walking and moving when the time comes,” explains Brittany Ferri, PhD, CPRP, an occupational therapist at Medical Solutions Barcelona. “The best way to keep your motion is by practicing, meaning walking, exercising, stretching, and doing anything that keeps you active.”

In particular, mobility exercises can be an essential component to increasing longevity and quality of life, especially for older adults. These are the moves that target the range of motion in our joints (not to be confused with flexibility, which is about increasing length in our muscles). Having greater mobility helps to prevent falls, promote balance and coordination, and maintain independence later into life by allowing us to function better in everyday activities.

How can mobility exercises improve longevity?

Mobility exercises can allow us to stay more active, which helps regulate blood pressure, improves circulation, keeps joints and muscles flexible, and assists with balance, explains Dr. Ferri. “This gives older adults more quality of life for longer.”

By helping us maintain adequate physical strength and balance, mobility exercises keep us safer and more independent, helping us “navigate [our] environment more easily and freely,” says Dr. Ferri. “This helps seniors have control over the activities they want to participate in.”

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Photo: Getty Images/The Good Brigade

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Mobility is everything, or so the fitness gurus would have you believe. But the focus on mobility and movement isn’t new. It’s as old as 1965 when a Japanese firm launched the pedometer and popularised the idea that taking 10,000 steps daily leads to better health. The company was Yamasa Clock and Instrument Company, and its pedometer was called Manpo-kei, which translates to “10,000 steps meter” in Japanese. A 2019 study on daily step count by researchers from Harvard Medical School, surmised that this is where the magic number of 10,000 steps comes from. In a separate study published in Lancet last month, researchers wrote that “Although 10,000 steps per day is widely promoted to have health benefits, there is little evidence to support this recommendation.”

For this study, published in the Lancet, researchers analyzed 15 studies that covered the health and fitness of over 47,000 people, over a period of seven years. They found that while “10,000 steps” is a myth, there are health benefits for adults who clocked more steps. Adults who walked more had a 40% to 53% lower risk of mortality. They also found that taking more steps per day was associated with a progressively lower risk of all-cause mortality but varied by age. There was progressively lower risk of mortality among adults aged 60 years and older who walked about 6,000–8,000 steps per day, and among adults younger than 60 years who walked about 8,000–10,000 steps per day.

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Should you be walking 10,000 steps everyday? (Istockphoto)

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Are you tackling a new and difficult problem at work? Recently promoted and trying to both understand your new role and bring a fresh perspective? Or are you new to the workforce and seeking ways to meaningfully contribute alongside your more experienced colleagues? If so, critical thinking — the ability to analyze and effectively break down an issue in order to make a decision or find a solution — will be core to your success. And at the heart of critical thinking is the ability to formulate deep, different, and effective questions.

Consider this: Clayton M. Christensen was perhaps the greatest management thinker of the last 30 years. His “How Will You Measure Your Life” is a Harvard Business Review bestseller and one of the five best articles on personal development I’ve read, and his theories on innovation and disruption changed business. But my most memorable encounter with Christensen was a talk at Harvard Business School where he discussed his own approach to his time as an MBA student decades before.

He said HBS was where he learned to ask great questions. Impressed with his classmates, he would carry a notebook to class and write down the most insightful questions other students asked. He’d then go home and reflect on how and why the students had formulated them. Ever curious, Christensen laid the foundation for his future insights by first studying the process by which people formulated their best queries.

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Most people underestimate how our small daily actions shape our future. They think that big life changes lead to huge differences in our lives, but they don’t pay much attention to what they do every single day.

Yet, the truth is, what we do (or don’t do) day after day determines how we feel and what we end up creating (or destroying).

Big decisions like if (and who) you marry, where you live, which job you take, and whether you have kids or not can indeed change the course of your life. But these decisions are mostly once-in-a-lifetime.

The tiny decisions we make day after day, however, come with smaller risks, yet, they can have an equally significant impact on the trajectory of our lives.

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Photo by cottonbro from Pexels

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