How's your movement regimen?
Ahh, exercise! Are you dedicated to a workout program? Are you a starter and stopper? Is moving from the refrigerator to the sofa about all the cardio you're getting these days?
Trust me when I tell you, it's one of the most challenging aspects of health. I've done it all. From getting to the gym by my office at 5am for weekly aerobics workouts (remember those?) to personal trainers, to yoga in various versions over the last 20+ years, either in a studio, health club or on my lanai during COVID.
I've learned about myself, anyway, that low impact exercise is more beneficial than killing myself with cardio and HIIT exercises, which caused my adrenals to crash, cortisol to rise and ultimately more weight gain.
Historically our species does not "work out". Our paleo ancestors spent time foraging for food, and mostly resting in the event there was an attack from a predator. Having the energy required to save one's life was a priority! Treadmills and health clubs are a recent addition to our society. No wonder we don't prefer working out! It's not really in our DNA.
Despite what our ancestors may have done, we know that some type of regular physical movement is an important part of health and well-being for sure. Even slow and mindful practices like yoga and tai chi, additionally benefit our body through decreased blood pressure, body mass index, and even cholesterol. Science is also showing additional physical benefits from movement, ranging from supporting brain health and cognition to balancing our stress response signals, and lowering risk of dementia in middle-aged women.
Are you curious about the best workout regimen for you? Do you find that you set goals, only to disappoint yourself? You can set realistic, small goals and find fun ways to commit! Don't set yourself up to fail by promising yourself you're going to lift weights every day for 2 hours or run 5 miles 3 times each week. You'll most likely never achieve that long-term and feel defeated. Instead, start small, like REALLY small, but stick to it.
Try some of these methods:
- Put a 5 pound weight by your coffee maker and do 5 curls with each arm every time you refill. That's 10 -20 curls per day (2 cups of coffee), by the end of the week you've done 100 curls!
- Or, start with plank pose for 2 minutes. Work up to 5 minutes by adding a minute every other day.
- Find a fun podcast and get outside for a short walk or bike ride. Start with a short distance or time frame. Slowly work up to more time or distance, depending on the length of the podcast. By the time you're done listening, you're back home!
- Try Sun Salutations. It's a simple yoga series that you can do anywhere. And it can be modified based on your flexibility and ability level. (Yoga is called "practice" for a reason!)
- You know I love dancing! Now that COVID is behind us, look for a local dance studio or hall that offers lessons, or open social dancing. Dancing increases endorphins, movement to music is such a happy activity!
Setting small goals and seeing your progress add up is key. Remember 1% better every day is still improvement. Give yourself credit for the small stuff! The more enjoyable movement you incorporate into your daily routine, the more likely you will be to stick to it. Also keep in mind, exercise is 20%, diet is 80% of overall health. So you can't exercise yourself out of a bad diet. Making healthy choices with your food is still the best way to improve overall wellness.
