Are you tired of not meeting society’s expectations for exercise and being fit?
Perhaps you’ve decided that you’re too lazy, too overweight, too busy to do anything about your health.
You are definitely not alone. Only 15% of people get the weekly recommended 150 minutes of Moderate to Vigorous Exercise (Canadian Society for Exercise Physiology). The further recommendation is that people get these 150 minutes across at least 5 days. Only 5% of people do that!
For now, let’s not worry about why that is. Instead, let’s focus on health. There are many ways to move towards health.
Let’s look at the question: How can I incorporate exercise into my day?
First of all, why exercise at all? They say you need to do it, but for what purpose?
What exactly do you want your body to be able to do?
Most people want to have more energy, reduce back pain, be able to pick up their kids. Normal day to day stuff. There isn’t a need for high-performance athletic workouts that are constantly being sold. Those workouts are out of touch with people’s daily reality. The numbers don’t lie: 5%.
Then there’s the problem of : I can’t see how. How can I do this? How can I fit it in? I don’t enjoy exercise.
At ThinkMOVE, we are changing the expectation that you need to go to the gym to be fit. You can free up your time and also psychic energy that is wasted feeling guilty about not getting to the gym by naturally incorporating more movement into your day.
Let go of the guilt and the helplessness of trying to get to the gym despite limitations of time and energy.
Here’s the remedy: MOVE.
The pressure’s off. There is a new way to exercise. Except it’s not new and it’s not exercise in the formal sense. All you need is your body, which you have, and permission to move, which you can give yourself. Even if you work in a strict corporate office and doing air squats by your desk is not an option, there’s still a lot you can do.
Here are 3 specific tips:
- Stand up every 20 minutes for 30 seconds. You can still work and focus on what you are doing. If you can’t stand up make a point of contracting your thigh muscles for 10 seconds on and off for 3 rounds. The activation of your leg muscles even from a seated position will stimulate your heart and your legs, the largest muscles in your body.
- Walk as much as you can. Park the car a bit further. Get off a few stops earlier and incorporate more walking. When you walk, try four minutes at a regular pace and one minute at 70% of your perceived maximum speed.
- This last tip is the most important: Listen to your body. Learn to check in with your body every time you do #1 (or anytime really) and take a stand against sitting. Ask yourself, “How is my body feeling right now?” Once you have your answer, honor your body by following through with food to meet the hunger, some breath to calm the stress or a stretch to let go of tension.
Move your body to move your whole being. Your work & life will reach new heights if you free the energy that gets locked up when you are stuck in the seated position for too long.
Share this with your family, friends and colleagues so that everyone can start to move!