We were made to move.
I would love to say there’s a pill to replace this, but there’s literally nothing that will take the place or offer comparable benefits to incorporating movement into your daily routines. We all know how good it is for us, and for some it’s a non-negotiable part of daily life while for others it’s an inconceivable mystery.
I refer to this section as movement just to make it a broader category than exercise. This includes walking up and down your stairs, doing handywork around the house, walking as a means of transportation, using a standing or walking desk, throwing a ball with your kids or even making love! It also includes team sports, partner sports, biking, running, swimming, paddleboarding, kayaking, skiing, lifting weights, yoga, fitness classes and so much more… The idea is that we get some blood pumping and change our biochemistry.
Just a few of the benefits of exercising (at any age):
- A healthy heart
- A faster metabolism (ie more energy, weight loss, and a more efficient body)
- Improved strength, endurance and/or flexibility
- Better sleep
- Better stress resilience
- Better sex life
- Healthier aging – better quality of life and also decreased risk of many chronic diseases
- Better neurotransmitter regulation aiding mood, focus and even personality
As we age, our capacity for and desire to exercise may change, but I argue it is even more important than when we are young and healthy. The trick to this is to start young so that you develop muscle mass, muscle memory and most importantly health habits. What we do for movement and exercise may change, but if its become a normal part of daily life, it is much easier to stay on track.
It is important to develop all 3 aspects of fitness: strength, endurance/cardio, and flexibility. While one may appeal more than the others, if we are to age with the most grace (which enhances our mental well-being), we must have a bit of all three. Strength comes from lifting and pushing things (either heavy with low repetitions or lighter with higher repetitions), endurance comes from our heart being efficient and healthy enough to sustain an increased effort and flexibility comes from stretching.
If you already have solid workout routines in place, I urge you to consider if you’ve created fitness in all three categories.
If you’re unfamiliar with exercise here are a few tips to get you started:
- Strength/Endurance/Flexibility
: Contemplate which of the three areas appeals the most and then find a way to work on that area most consistently. If you’d like to build strength get a gym membership and start lifting weights. If endurance appeals consider biking, walking/jogging/running, swimming, or fitness classes. If flexibility appeals consider a yoga challenge - The key to fitness is growth: we are capable of so much more than we think. If you currently walk, try adding stairs or a light jog to increase the challenge and watch yourself develop into a runner. The goal here is to push yourself into a zone 2 heartrate, or slightly out of breath but still conversational. If you lift weights, keep challenging yourself heavier and reap the rewards of your growth. If you enjoy yoga or flexibility keep pushing to watch yourself progress.
- Schedule it: exercise doesn’t just happen “when you have time” – if you want to stay committed schedule it in your week as a non-negotiable “busy” time
- Assess what helps you stay committed: Are you naturally disciplined? Are you goal oriented? Do you work for rewards? Are you more likely to do it if you’re accountable (ex to or with a friend/partner)? Are you more motivated when you pay for it (gym membership, classes, etc)? Are you more likely to exercise at home vs outside the home (consider a home gym)? If your kids keep you distracted can you involve them (weight lift them, make it a game, ride a bike together, throw a ball, etc)?
- Plan for vacations: will you continue to workout or move while on vacation? If so, how you do plan for this? Ex good footwear for long walks, find a local gym or class (or book a hotel with a gym), invite friends/partners to join you. Or do you take the time off? If you do, ensure you get back to it as soon as you return so that you don’t drop the habit and slide into old patterns.
This month I challenge you to:
- If you already work out
- Are you incorporating all forms of fitness? If not, make a plan to add the missing one(s).
- Challenge yourself to reach new limits with goals this week and this month
- If you don’t workout
- Reflect on what will help you be most committed and motivated to workout (as above)
- Make a plan to get started
- Schedule it
- Do it this week
