If we lived in Oz we’d be screwed. Especially if we descended from any of the story characters native to the L.O.Z. (Land of Oz). For instance, assuming the Lion’s challenges were genetic, as distant cousins we could suffer from a spectrum of phobias and fortitude failures. As part of the Scarecrow’s tribe, I imagine we’d have all manner of orthopedic challenges, vulnerable to stuffing loss at the most inopportune times. And as Tin Men and Women, you and I would rust up, frozen in our tracks, whenever it rained or we stood still for too long. Thankfully, we live in the real world.
But, the Tin Man Effect is still in play.
If we stay still too long, we’re screwed. I define the Tin Man Effect simply with the old expression “move it or lose it.” In this case, the less you move physically, the more you lose in health. When inactivity becomes habit, we rust up (in a sense), slow down and become less vital. Like Oz’s Tin Man, the effects of inactivity sneak up on us, slowly damaging our machinery and disabling our capacity. If you’re an older model human (like me), you know the T-Man’s pain; if you haven’t experienced it, you’ve surely witnessed it. The life pattern is common. As kids, we’re bundles of energy, playing from dawn to dusk. But as adulthood sets in, our circle of work and responsibility grows and our circle of active play withers. The less we move, the harder it is to get moving … and before you know it, … Bam! (or rather, creak, creak)! … The Tin Man Effect is in effect! But an oil can won’t fix the ills of our inertia. The negative consequences of inactivity include: high blood pressure, heart disease, obesity, diabetes, depression, fatigue, osteoporosis and respiratory conditions. Regular physical activity can help boost energy; control weight; reduce the risk of cardiac disease, diabetes and some cancers; improve mental health and mood, strengthen bones and muscles and ultimately, extend your life.
The Wizard told the moral of the Oz story and ours: “… you had it in you all along …” And that’s good news for most. You don’t need some magical instructions or a wizard’s blessing to tap into your birthright of lifelong locomotion. It’s really never too late to shake off the rust and return to your natural state of action. Here are ten simple guidelines for starting and continuing an active lifestyle:
10 Principles for Active Living:
- Make small activity-promises you can keep, then keep them (e.g., “I’ll walk around the block twice this week”).
- Find a safe and comfortable place where you can work your plan without worry or inhibition.
- Start with small doses of activity and increase the amount slowly over time, as it feels right.
- Some activity is always better than no activity.
- Team up with family, a friend, or co-worker to support each other and keep you moving forward.
- Keep it fun and fresh by mixing up activities and exploring new options.
- Invest in your new exercise habit by eating better.
- Balance exercise and other activities with sufficient rest.
- Be good to yourself and others by praising successes and forgiving challenges.
- Keep your gumption on and don’t give up – you’re worth it!
These are resources that will help you get moving:
So, thankfully there’s no need to sweat the perils of Oz. But here in today’s world you need the brains, courage and heart to protect your health. Remember, move it or lose it. Beware of the Tin Man Effect!
And finally, here’s some extra information that the public health nerd in me had to share:
We’re not alone. According to the World Health Organization, globally about 31% of those 15 years and older were “insufficiently active” in 2008 (women 34% and men 28%). The greatest prevalence of inactivity was in the Americas and in the Eastern Mediterranean regions. In both these regions 50% of women were inactive, while the prevalence of male inactivity was 40% in the Americas and 36% in the Eastern Mediterranean. The Southeast Asian region has the lowest percentage of insufficiently active (women 19%, men 15%). In the U.S., a 2008 Centers for Disease Control and Prevention (CDC) survey found that about 25% of adults did no physical activity during their free time (e.g., walking for exercise, gardening, golfing or running). Residents living in parts of Appalachia and the South were the most inactive. Alaska, Vermont, Wisconsin and Wyoming were among the more active states. Worldwide, approximately 3.2 million deaths are attributed to insufficient physical activity each year.
I was a fat kid. Big boneded, my mother used to say. For the most part, being fat at 12 wasn’t really a big deal for me. Don’t get me wrong, I knew I was big and was reminded of it often. Going to the “Husky” section of Sear with my Nana to buy corduroys was mortifying. Even worse, was hearing my friend say, “Hey! Hey! Hey! Here comes Craig!” when they heard the “weeeka, weeeka, weeeka” sound of my corduroyed thighs coming toward them. Still, I was a happy kid living in the ‘hood with good friends and a loving family. And, I secretly loved the Fat Albert comparison.
Fat Albert was my favorite cartoon. For those of you born after the era of four TV channels and Saturday morning cartoons, Fat Albert and the Cosby Kids was a popular cartoon in the early 70’s and 80’s. The show was sparked by a classic Bill Cosby comedy bit about a neighborhood game called, Buck Buck (something like Red Rover) that featured a giant neighbor kid – Fat Albert – who was so big he could literally squash any apposing Buck Buck team. Fat Albert always announced himself with a hearty, “Hey! Hey! Hey!” He made fat cool. He was the rare big boy who could do it all – play sports, sing, make you laugh, and he always saved the day. If cartoon characters could be heros, Fat Albert was mine. Probably because I saw him in my mirror. I couldn’t touch my other favorites: Batman, The Flash, Spiderman, The Green Hornet. But, Fat Albert was a hero nearer to my world. He didn’t have much, but he was popular and happy; everybody’s go-to-guy, AND he was larger than most lives (i.e. real fat!).
Those were the good ol’ days. Back then in Fat Albert’s world (and mine) fat was not a concern. The word “fat” didn’t have the social weight it carries today. I don’t remember Fat Albert’s fatness ever being mentioned on the show – his health was never an issue. If he suffered from the friction rash that plagued my thighs, he didn’t complain. And he certainly showed no signs of asthma, diabetes, or heart disease. The dude didn’t even sweat (Is that a superpower?)! In the 70’s and 80’s weight was not the public health issue it is now. Husky departments were pretty small and hard to find. In truth, I was never as big as Fat Albert and as a kid I never saw a person his size. The word “obese” was rarely known or used.
But the world changed and so did I. The teasing “Hey! Hey! Hey’s!” were no longer funny and I was less comfortable in the skin I was in. So, to make a long story short, I began walking and then I began running and eating better and I lost so much weight between the ninth and tenth grades that many didn’t recognize me. My discovery of exercise lead to an interest in nutrition and a growing need to understand how my body works and how I could help it work better. My hunger for health knowledge launched my academic and professional careers and my commitment to health care and health promotion.
In 1985 Fat Albert was canceled, I became a nurse and things looked different. In retrospect, there were warning signs of things to come. I saw a growing number of patients with a constellation of preventable conditions including hypertension, heart disease, respiratory issues and diabetes. What’s more, patients were also growing in size. The overweight became the obese and then the morbidly obese. Obesity begot diabetes, limb amputations, strokes and sleep apnea, and on and on. Patients we saw once, we saw again and again. The once obscure word “obesity” was slowing becaming an epidemic. Fast forward to now, typing this post through a public health lens, I can’t help but wish I and others knew then what we know now. That the rising incidence of adult (and later childhood) diseases would be so connected to our societal, environmental and personal choices; and that it all would be so preventable, so persistent and so costly. I’m not sure the overweight kid I was in the 60’s and 70’s could have the same unobstructed health success in today’s environment. At the same time, even though Fat Albert and the simpler world of my childhood are gone, I am hopeful. That’s because many, my age and younger, from diverse backgrounds and disciplines, see these health challenges clearer than ever before. We’re bringing unprecedented levels of creativity and passion to the root causes and outcomes of obesity … and we’re making a difference. Interestingly enough, we need Fat Albert’s judgeless optimistic spirit now more than ever. I like to think he’s with me and the growing gangs of health promoters aimed at the challenges ahead. Maybe he’s still here. Can you see him? Can you hear him? … “Buck buck number six come in!” … “Come on out Fat Albert!” … “Hey! Hey! Hey!”