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“A minimum of 30 days of exercise is essential to good health” This is great advice. If only it were easier to apply.
Let’s shift the mindset to create healthier habits and not hate working out.
MOVEMENT vs. EXERCISE
Exercise denotes challenging physical activity. It’s more of a rule. Are you out of breath? Did you sweat? Did you stay on the treadmill for 20 minutes straight? Great. Exercise complete. Go home, watch t.v. the rest of the night.
Getting in that 30 minutes of exercise is wonderful. But, what happens the other 23 hours of the day is just as, if not more, important.
That quick, intense workout does not negate the harmful effects of a full day of sitting.
Preliminary evidence from studies in rats suggests that sedentary behavior may change the activity of dozens of genes, including the gene responsible for making lipoprotein lipase (LPL). This enzyme helps break down fat to be used for energy or stored in the body. When rats were prevented from moving, LPL levels decreased, a change that may also contribute to raising heart disease risk, Dr. Skali explains.
Also, there are many barriers to that 30 minutes of exercise. “I’m too tired.” “I didn’t bring my workout clothes to change into after work.” Or simply, “I don’t want to.”
Let’s make a path of least resistance.
Simply. Movement.
Why is this better?
It is an all-day approach. Not just 30 minutes.
Find ways to move throughout the day. Take the stairs instead of the elevator. Use your break to walk for 5 minutes. Pace while talking on the phone rather than plopping in the chair. Do some relaxing stretches or simple jumping jacks during the commercial break.
If you feel like the juices aren’t flowing on your work project, take 5, walk, and even stretch. The result will be better mental clarity from increased blood flow and more energy.
Change your mindset from “I need to get to the gym today” to “How can I seize this opportunity to move my body?
While we love a good 30-minute targeted workout session, it’s even better to incorporate a “move all day” mindset. It’s realistic. Thanks to those friendly endorphins, you will sleep better, have a better mood, and have less stress.
As Apple users, we are big fans of using an Apple Watch to close our “3 rings” each day (move, exercise, and stand). Using an Apple Watch is an excellent way to hold yourself accountable for getting exercise each day and getting movement throughout your day.
If this seems too simple, it’s not. It’s how our bodies were built. To move, to build strong bones, keep blood flowing and activate our muscles, bones, and joints. Look for ways to incorporate this mindset today!
How will you find ways to move throughout your day today?
