Back to the Basics
Back to the Basics: Simplifying Movement and Exercise
This post originally appeared in July of 2018
Over the weekend, I had the opportunity to present at The Moon Co-Op, a local grocery store in town that sells only organic and local products! (Talk about shopping local made easy!)
This presentation was the kickoff to their revamped Wellness Series and I couldn't have been more honored to help get it started!
Since this was the first of many events, I thought "what better way to start than at the beginning?!" and so I decided my topic would be “Back to the Basics: Movement and Exercise”
& I thought what better way to spread this information than to turn it into a blog post! Plus, I wanted to share this info with you because (1) some of you may find it useful/it applies to your current health journey, (2) everyone could use a refresher, and (3) I'm here for you - to help you learn, to help you discover what your version of "healthy" is and looks like!
Movement & Exercise
What is Movement & Exercise?
Movement is anything that gets your body moving!
Exercise is a specific type of movement, it’s intentional, it get's your heart rate and respiratory rate up, & it either helps you maintain or achieve, a level of physical health
Why they both are important?
It’s simply not enough to exercise once during the day and then sit down for the rest of the day. Movement throughout the day is THE key to not only achieving your health goals, but is also important in the fight against many preventable diseases, such as Type II Diabetes and heart disease.
Exercise is important because it helps build a strong heart, muscles, and bones! Not to mention all the mental benefits that exercise brings!
When to Move
You should be moving every day, throughout the day! This movement is also referred to as NEAT or non-exercise activity thermogensis and is important for controlling our metabolism, or how many calories we burn throughout the day!
When to Exercise
It is recommendation by the American College of Sports Medicine to aim for a minimum of 150 minutes a week (that’s only 2% of your day!)
If exercising for 30 minutes at one time seems like a daunting task, break it up into 10 min chunks! Studies show that 3-10 min bouts of exercise have the same effects as 1-30 min bout of exercise
Move More! 4 Simple Tips for Getting More Movement in
Park farther away - Everyone should walk at least 10,000 steps/day (this goes back to the NEAT I mentioned earlier!)
Take the stairs - Skipping stair (walking up every other flight has the same effect as doing lunges or a single-leg press down)
Get up and walk around during commercials
If you sit for work, get up and walk around the office for 5 minutes every hour!
10 Ways to Incorporate Exercise into Your Day
Go for a walk after dinner
This also helps aid in digestion
Grab a workout/accountability buddy
Workout together or let each other know when you're planning to workout, that way they can check up on you!
Join a gym
Bonus points if it's on your daily commute path!
Find a group fitness class
fun, accountability, you don't have to think, you just show up!
Think about your daily movements
Sitting down in a chair is the same movement as squatting, think about your movements & practice them as if you were exercising!
Carry around your kids/grand kids/pets
Carry your groceries
Did you know a gallon of milk weights about 8 lb?!
Play with your kids/grand kids/pets
KNOW YOUR WHY
Why are you exercising? What drives you/keeps you motivated? Write it down somewhere where you can look at it daily! Whatever your reason, it has to mean something to you
FIND WHAT YOU LOVE
Exercising should be FUN! There is a type of exercises out there for everyone to enjoy and have fun with! If you're not having fun with it, it's going to be that much harder to stick with it
Body Weight Exercises You Can Do Anywhere!
1. Sit-to-Stand Squats or Squats
2. Push-Ups using a wall, counter, desk, or floor
3. Lunges
4. Skipping Steps Up the Stairs
5. Bridges
6. Planks
Hydrate
It's important to hydrate when your exercise! Daily, you should be drinking half your body weight in ounces - with exercising, you need to be drinking more!
Example: A 150 lb female should be drinking at least 75 oz of water daily!
I hope you find these tips & trick useful as you start your journey! Let me know if you have any questions by leaving a comment below!
Talk soon!
Veronica
Photo by Greg Rosenke on Unsplash