Move More, feel Better

The More We Move, the Better We Feel

Moving not only contributes to better physical health, but also to a healthy mind and soul. As we’ve heard in recent news, sitting is the new smoking—86% of full-time American workers surveyed spend their day sitting, and when they do get up, 56% use getting food as the excuse to do so.

Finding and capitalizing on “active” opportunities is key to bucking this trend, but often we convince ourselves that if we don’t have at least X minutes, it’s not worth doing. When it comes to activity, this is not the case—10 bodyweight squats every hour, a brisk walk around the office a couple of times, taking the stairs…it all adds up and makes for a good start.

Take note of how you feel and how much easier it is to focus once you start moving more frequently—and do so consistently. Most people find that as they begin to engage in activity, they are more motivated to find time to be active.

The next hurdles they encounter are:

1. What to do?
2. Staying consistent.

FIT’s movement recommendations below can help guide you in scheduling an active week with optimal exercise stimulus to help you achieve your goals:

Phase 1: Get Moving

Goal: 6–7 days a week of low-level activity
Examples: Walking, taking the stairs at work, playing with kids, gardening, YouTube yoga sessions, etc.

• Frequency: Every day
• Duration: 10–60 minutes
• Intensity: Low

Phase 2: Keep Moving, Add Exercise

Goal: 2–3 days a week of strength and/or power training
Focus on ground-based, multi-joint, large muscle group exercises with full range of motion and connective tissue hypertrophy before adding load.

• Frequency: 2–3 times per week
• Duration: 20–60 minutes
• Intensity: Moderate to high

Phase 3: Keep Moving and Exercising, Add Intensity

Goal: 2–3 days a week of metabolic training (intervals)

• Frequency: 2–3 times per week
• Duration: 5–20 minutes
• Intensity: Moderate to high

I’ve listed these in progressive phases, but if you’re keen, they can also be introduced at the same time. If you’re already doing Phase 2 but not Phase 1 or 3, try adding one or both and see how much better you feel.

Once you’ve committed to your movement plan, schedule it into your day rather than expecting it to happen simply because you wanted it to. Examples:

• Set a timer at your desk that goes off every 50 minutes.
• Block 20 minutes on your calendar for a walk.
• Set your alarm 30 minutes earlier for a YouTube yoga session.

Simply put: If it’s not on your calendar, it’s not going to happen.

Staying Motivated

Forming a habit is a daily task. On tough days, ask yourself:

• How will I feel if I do this?
• How will I feel if I don’t do this?
• Think long-term—how will your life be different, or how will you feel, a year from now?
• Consider who is looking up to you as a role model. Are you living the example you want them to follow?
• Remember: not every day will be great, but if you take one step toward your goal, you’ve already won that day.

Life is busy, and too often taking care of ourselves becomes just another task on an ever-growing list. It’s easy to forget how much better we feel and how much easier life is when we refill our proverbial tank.

Start small—10 minutes today is 10 minutes more than you gave yourself yesterday. Build on your successes. Keep at it. When you’re ready for more, revisit the movement guidelines to decide what to add.

Before you know it, you’ll have quit the sedentary lifestyle—just as a smoker quits smoking—and you’ll feel the difference.

Resources:

• Habit Formation: The 21-Day Myth – Forbes
• The Psychology of Habit
• Survey on Sitting and Standing at Work – JustStand.org

‍