Kick up the Action for Longevity
When it comes to exercise, or movement as I like to say (because it sounds a little less intense), it’s easy to feel stuck.
1️⃣ Maybe you don't have time …
2️⃣ Or feel like if you can’t find an hour to do some intense workout, it’s just not worth it …
3️⃣ Maybe you don't know where to begin, or what to do, or how to do it…
4️⃣ Or it's just not fun (and sometimes boring)…
5️⃣ And a lot of the time, you're just too exhausted to do anything.
Many of you shared with me at the beginning of the year (the traditional “it's a new year and I'm going to start up a new routine time of year”) that these are some of the major roadblocks when it comes to exercise.
So often when we're trying to start a new habit … whatever it is … it's important to ask ourselves why accomplishing this new habit is important. Think about your “why," and write it down. It is compelling and motivational to understand exactly why doing something is important.
I think we all know that exercise is good for us … but do we actually know all the ways it is supporting our long term health? Sometimes it's that knowing that will move us forward.
Consider these perspectives from medical experts:
In fact,
1️⃣ Even a fairly minimal level of exercise can lengthen life by several years.
2️⃣ Exercise delays the onset of chronic disease because it
- Strengthens the heart and maintains the circulatory system
- Improves the health of our mitochondria - which produce energy in our cells
- Aids in glucose and fat metabolism
- Builds muscle mass and strength to support our body armor
3️⃣ It can slow or reverse cognitive decline
- Helps keep brain healthy and preserves brain volume
So if you've been stuck in a rut, it's time to begin. And if you do have a routine, maybe it's time to step it up. Just do a little more today than you did yesterday.
The formula doesn't have to be complicated. Here's an exercise pyramid inspired by Dr. Tommy Woods. Enter at any place. And be mindful that all the steps are important.
So, where to begin? First. realize that …
Anything is better than nothing!
Start with just 5 minutes a day. A brisk walk, some jumping jacks, or even a few squats at your desk. You'll be surprised at how good it feels. Research shows that even short bursts of activity can boost your mood, energy levels, and overall well-being. Check out this research to learn more.
Here are some other strategies to think through:
HIIT the Reset Button
Think intense workouts are the only way to go? Not quite! While HIIT (High-Intensity Interval Training) is a great way to challenge yourself, even a few minutes can make a difference. Here are some quick HIIT ideas:
Treadmill Challenge: Set a challenging incline and speed for a 2-5 minute burst.
Grocery Cart Power: Park further away and carry those bags (bonus points for heavy groceries).
Sprint and Walk: Alternate sprinting for 20 seconds with a 40-second walk for 5 minutes.
Free Online Workouts: No equipment needed! Plenty of free HIIT workouts are available online.
Find Your Fun!
Exercise shouldn't feel like punishment. Think through what you love to do … as well as what you don't want to do. If the thought of running just doesn't turn you on … how about dancing? Tennis? A walk in the woods? Hula hooping? Choose activities that you will look forward to - and you know you'll enjoy.
Tired? Exercise is Your Wake-Up Call!
Feeling drained? Often this stops us. But exercise is actually energizing. It gets your blood pumping to your organs, boosts neurotransmitters, and releases endorphins like serotonin - nature's mood booster.
Move beyond feeling stuck, and get started:
Start Small: 5 minutes a day is all you need!
Do What You Love: Find activities you enjoy to make it sustainable.
Schedule It In: Block out time in your calendar for movement.
Break Up the Sitting: A standing desk or 5-minute movement breaks every hour can make a big difference.
Remember, consistency is key. The more you move, the better you'll feel. So ditch the excuses and let's get moving!