Most people know they it’s important to be exercising on a regular basis but adding another activity to the calendar may seem overwhelming. The number one reason I hear as a health coach for not exercising is that people think they are too busy and don’t have enough time to exercise.
If you’re not ready to start an exercise program, simply add more movement to your day. You do benefit physically and mentally when you make small changes through your day and it can add up to real success. In fact, a recent study showed adults who took 8,000 or more steps a day had a reduced risk of death over the following decade than those who only walked 4,000 steps a day. The study also suggests that the total number of steps per day is more important than intensity.
How can you make movement in your day more manageable and realistic?
Think small steps
It’s ok to start out small...really small. Think of what you can do to move for the next 2 minutes or pick one little thing you know you can commit to for the day. Maybe it’s one stretch every time a commercial comes on while you watch tv. March in place or do some jumping jacks while you’re waiting for the microwave. Walk around the block one time or down to the mailbox and back. Set a reminder at work to get up and walk or stretch at work. Easy, manageable pieces throughout the day can add up and this way you don’t have to block out a huge amount of time to squeeze yet another activity on the calendar.
Add on to what you are already doing
Keep things simple by thinking how you can expand just a bit onto what you are already doing on a daily basis. Consider a daily habit or activity you regularly do and how you can add one tiny movement to it. When you park at work or shopping, park farther out in the lot or take the stairs instead of the elevator. Do 5 squats before jumping into the shower. If you’re at your kid’s ballgame practice, walk around the park or building once. When you go to bed, do one stretch before going to sleep.
Have fun
Often, we think of play as something children do, but as adults, it’s important for us to do the same! Put on some music and dance. Find a friend and go do an activity together such as walking at a farmer’s market. Find an activity where you can play and be active, such as a hike and a picnic or throwing a frisbee at the park. Go play outside with the kids for a while or dance together on the gaming console. Try a new class in the community, gardening or go volunteer once a month for an hour.
Get up and just start moving around the house or wherever you are! You may sleep better, alleviate stress and work towards the mobility you desire in life for years to come. Start small and add to where you are today! Where can you add movement to your life?
Discover what is possible in your life.
Ready to navigate your path? Contact us at info@compassrosewellness.com
References: Association of Daily Step Count and Step Intensity With Mortality Among US Adults. Saint-Maurice PF, Troiano RP, Bassett DR Jr, Graubard BI, Carlson SA, Shiroma EJ, Fulton JE, Matthews CE. JAMA. 2020 Mar 24;323(12):1151-1160. doi: 10.1001/jama.2020.1382. PMID: 32207799.
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