Motivated to Move
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Movement is an essen al part of every func on and process within our bodies. Movement is not only about losing or maintaining weight, but strength, endurance, even our thought processes, emo ons, understanding, and decision making are aected by lack of movement. Just 15 Ͳ 30 minutes of con nuous movement a day can improve your overall health, helping to reduce the risks of heart disease, high blood pressure, diabetes, and other diseases. If 15 to 30 minutes seems challenging, don’t fret. Even just a few minutes of physical ac vity is be2er than none at all. Start with 5Ͳ or 10Ͳminutes and slowly increase your me. The more you exercise, the more energy you’ll have, building on small successes you will reach your goal before too long. The key is to commit to some type of physical, daily ac vity. As moving becomes a habit, slowly add extra minutes and try dierent kinds of ac vi es. New to movement? Don’t focus on whether it is a marathon or a sprint, instead focus on pu ng one foot in front of the other, literally. More importantly, think crea vely, the more fun the ac vity, the more likely it will become a part of your daily rou ne. Look beyond the typical idea of exercise, while biking, jogging, and Zumba are all fabulous ways to move, they might not be the best op on for you. Mini golf, swimming, Wii Sports, or gardening might be more your speed; whatever you en-
1 joy, ďŹ nd ways to do it more o en. Variety is the spice of life and an excellent mantra for staying mo vated to move! Studies show, even a small amount of movement each day, can: i i i i i i i
Boost your mood Improve your sleep Sharpen your focus Reduce your stress Enhance memory Help maintain healthy weight Give you more over all energy
Here are a few simple ways to incorporate movement into your day:
Set an alarm to remind you to get up every hour, even for a stroll around the kitchen table or to get the mail. March in place while watching your favorite television program. Stretch throughout the day, add stretching into your morning and evening rou nes. Stretching wakes up muscles, and is a great way to wind down before bed. Be ineďŹƒcient Íś put away laundry one towel at a me, make extra trips with groceries, or consider that trip back into the room for what you forget an opportunity to increase your step count and not a sign of aging.
The beneďŹ ts of being ac ve are far too good to pass up. A small investment of your me and the willingness to make it a priority, and a habit, in your daily life, will reap great rewards. Exercise has been shown to prevent disease, lower the risk of falls, improve mental health and wellͲbeing, strengthen social es, and improve cogni ve func on. The case for ge(ng up and moving the body is strong. What mo vates you to add more movement into your life?