Unlocking the Power of Movement
Five Benefits and Simple Ways to Stay Active Daily
My dog Peyton was an Australian Shepherd who she needed a lot of exercise. We were lucky enough to meet a guy who had a border collie and worked at a sheep herding facility. He would take Peyton there once a week and it was amazing to see her in her element and how instinctive it was for her to herd the sheep. She was so happy to be there and came home exhausted and slept soundly when she returned.
Our bodies are also designed to move instinctively, and our ancestors spent most of their time outside hunting and gathering food and walking from place to place. Unfortunately, these days many people lead sedentary lives where they sit for large blocks of time during the day at a desk and/or at home on the couch. Sometimes people are both active and sedentary, working out for an hour or so but then sitting for most of the remainder of the day.
Exercise is only one component of movement and there are many other opportunities to move before or after a scheduled work-out. Whether stretching before getting out of bed, getting up during the workday to walk or do some exercises, or riding your bike to the grocery store instead of driving, there are a variety of ways you can bump your movement up without much change in your daily routine.
The benefits of moving our bodies are numerous and finding time to incorporate more movement into your life will bring many rewards. This blog post will cover 5 benefits of moving and 5 strategies to incorporate more movement into your life.
Benefit Number 1
Moving/Exercise makes you feel better. Exercise releases endorphins that have a positive impact on mood and mental health. It has even been said by Dr. John Ratey, author and associate clinical professor of psychiatry at Harvard Medical School, that “a bout of exercise is like taking a little bit of Prozac and a little bit of Ritalin” which help relieve depression and increase dopamine in the brain. Exercise also helps relieve anxiety, stress, and reduce cognitive decline as well as risk of getting dementia and Alzheimer’s disease.
Benefit Number 2
Moving/Exercise keeps you healthier. Exercise and movement lead to improved cardiovascular health, enhanced muscular and skeletal health, better weight management, improved flexibility and balance, and boosted immune system function. All these benefits help reduce the chances of getting chronic diseases and can lead to healthier longevity.
Benefit Number 3
Moving/Exercise helps you sleep better. As long as you don’t exercise too close to bedtime, getting 30 minutes of moderate aerobic activity every day can help improve your sleep. Of course, moving more than 30 minutes a day has additional health benefits.
Benefit Number 4
Moving/Exercise helps increase your energy levels. Exercise increases blood flow and in that process oxygen and nutrients are sent to your muscles and brain, supporting mitochondria’s energy production. This results in your body functioning more efficiently and decreases fatigue.
Benefit Number 5
Moving/Exercise helps improve social interaction and self-esteem. Exercising brings many opportunities to connect with others when you are outside walking, in the gym, or participating in group sports, classes or activities. Setting and achieving goals around moving and exercise improves self-esteem.
Here are some strategies to inspire you to move more often and consistently:
Strategy 1
Find Opportunities to Move. Get creative. Set a timer to move every 90 minutes and find fun ways to incorporate additional movement into your life. Some ideas are to get up and walk, do jumping jacks, push-ups, burpees, squats or sun salutations, climb stairs, stretch or dance to a song or two, use resistance bands.
If you take just a 5-minute break to do this during the typical 16 waking hours in a day, you will incorporate an additional 50 minutes of movement into your day. If you take 10 minutes for each break you will get an extra 1 hour and 40 minutes of extra movement. This will help offset calories eaten and give you more energy during the day.
Also opt for stairs vs elevator (save electricity too!), a standing desk vs. regular desk (save money on a chair too!), farther parking spot vs closer (avoid dings in your car too!) and biking or walking to run errands vs. driving (save gas too!).
Strategy 2
Incorporate activities you enjoy. Just like Peyton loved sheep herding and would do it all day every day if she could, you will be more motivated if you find activities you enjoy. You will not only want to do them, but you will do them more consistently and for longer periods of time. Make a list of activities you like or would like to try and make an action plan to get them on your schedule.
Strategy 3
Get out in nature and sunlight. Nature is so healing and being in it brings many benefits including relieving depression and anxiety, inspiring awe and gratitude, taking time away from screens, increasing vitamin D levels, improved mood, and stress management. Find places where you can move in nature to get all the added benefits. Do you live near the beach or mountains? Are there trails near you? Do you have a botanical garden in your area? Google options in your area and plan to exercise in nature once a week if possible.
Strategy 4
Be consistent and track your fitness. Shoot for a minimum of 30 minutes of exercise per day plus added movement. Be consistent and build exercise and movement into every day. Intensity is not as important as consistency, especially in the beginning. Write down your plan for daily exercise and celebrate the steps you are taking for better health when you hit your incremental goals. Consider investing in a fitness tracker or using your phone to track your steps. Just seeing how many steps you’re taking will encourage you to get more.
Strategy 5
Develop a morning stretch routine. Before getting out of bed each morning, stretch your muscles so you can start your day with more flexibility and feel more energized. Simply google “morning stretch routine” to find exercises that you like. Creating morning rituals helps to ensure they get done before your day gets started.
The benefits of regular exercise are vast, encompassing improvements in physical health, mental well-being, sleep quality, energy levels and social interactions. Incorporating more movement into your daily routine doesn’t have to be time-consuming or daunting: simple changes like setting reminders to move, engaging in activities you enjoy, getting out in nature, tracking your fitness, and creating a morning routine can make a significant difference. By prioritizing physical activity and finding creative ways to stay active throughout the day, you can enhance your health and well-being, setting the foundation for a healthier, happier life. Remember every step counts, and small efforts can lead to big rewards.
Please share your thoughts and experience about these two important questions.
1.What is your favorite physical activity?
2.What are your roadblocks to adding more movement into your life?
3.What one thing can you do this week to up your activity level?
