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I love to move. I love both getting exercise and changes of scenery too. So I guess that love for moving has double meaning. I have lived on both coasts from, Philly and Jersey to California, as well as in the heart of the country in Colorado. My Mom says I was crawling into the ocean before I could walk. I was motivated by the ocean then, and I still am.
Flash forward to today, my work as a physical therapist revolves around helping others regain movement and achieving their functional goals. As a yoga teacher, I assist students to move and to feel. My work requires me to move throughout my day. However, as a writer, I sit a lot. To remedy that I take regular movement breaks. What is intriguing is that for me, my best writing comes after some sort of exercise. It could be a hike in the woods, an invigorating surf, a powder day in the mountains, a mindful yoga class, or a walk in the neighborhood. Whatever it is, my imagination flows like a caffeine buzz, plus my day feels enriched after some movement.
Human beings are meant to move. Our movement patterns are critical, even in our developmental stages as babies (especially in our developmental stages as babies), from reaching to crawling to half kneel then standing to walking. Long before takeout food existed, our ancestors’ work hours weren’t defined by a punch card. Each day revolved around hunting and farming for survival. Now, the average person sits 50-70% of the day. To top it off, the more you sit the more tired you’ll become. Sitting accelerates lethargy. And just writing that makes me want to stand up and move.
Below are some of the best reasons to exercise. But before all else, figure out what activities you enjoy and do them. Switch it up if you feel bored because you won’t follow through with any type of exercise you don’t like. Also ask yourself if you want to go solo in getting your regular exercise or pick up a training buddy? Do you want to be out enjoying nature or inside?
Second, besides movement being a gift that we sometimes take for granted, these other benefits will get you motivated:
Movement stimulates positive emotions and may signal your brain to produce the “feel good” chemicals serotonin and norepinephrine. Studies have shown that consistent aerobic exercise may be just as powerful as antidepressants.
Movement increases catecholamine, the chemical that improves memory, and could lower your risk of developing dementia.
Movement improves your health and longevity by lowering the risk of heart failure as well as decreasing blood pressure, using oxygen efficiently and increasing levels of good cholesterol, possibly adding years to your life.
Movement prevents injuries, building strong bones and muscles.
Movement creates deeper sleep.
So now we take some exercise recommendations:
Either 150 minutes of moderate intensity per week or 75 minutes per week of vigorous exercise.
What is moderate exercise and what is vigorous exercise? Well, with moderate exercise, you are working hard enough to raise your heart rate and break into a sweat. You are able to talk but unable to sing. A new study suggests a moderate intensity walk translates to 100 steps per minute, or 3,000 steps in 30 minutes. With vigorous exercise you are breathing hard and fast, and your heart rate is elevated significantly. You are able to say a few words but have to pause for a breath.
You could also qqueeze in a strength training sesh two times a week with free weights, weight machines, or body weight activities.
Now get moving and have fun.
Sincerely,
Note: Check with your MD before you commit to your new program if you have any health concerns.
