Move to Thrive: The Power of an Active Lifestyle.
In today's fast-paced world, where technology has made our lives more convenient than ever, it's easy to fall into a sedentary routine. Many of us find ourselves spending long hours sitting at desks, commuting in cars, and engaging in activities that involve minimal movement
Whilst this modern lifestyle brings many benefits, it is crucial to recognise the profound importance of movement and how a lack of it can significantly reduce the quality of our lives.
Regular physical activity is not just about staying fit or achieving a certain body shape; it is about nurturing our overall well-being and unlocking the additional benefits that enhance our quality of life.
In this blog post I will explore the significance of movement and how it positively impacts our physical, mental, and emotional health.
Personally, I have had a turbulent relationship with exercise. I have gone from being very active, to not active at all, to a little bit active, to addicted to exercise and around again. I have experienced the benefits of movement, the consequences of inactivity and I have also discovered the downsides of being obsessive.
I am now in a place where I have what I would consider a healthy relationship with movement and exercise and I am mindful of being triggered into unhealthy patterns. I am also also how a lack of exercise can negatively impact on me, not just physically, but psychologically and emotionally. I am also aware that I am easily bored so I include a variety of activities that I enjoy and spread them out over the course of a week so I don’t get to a point where I am thinking ‘I can’t be bothered’.
Our own relationship to exercise and our bodies is very personal. There is no one size fits all approach in terms of finding what we enjoy or what works for us and which fits into our lifestyle. However, one thing is clear - we all need to move. Here are just some of the many benefits of regular physical activity:
Improved cardiovascular health: Physical activity strengthens the heart, reduces the risk of heart disease, and lowers blood pressure and cholesterol levels.
Weight management: Regular exercise helps maintain a healthy body weight by burning calories and increasing metabolism.
Enhanced muscular strength and endurance: Movement promotes the development of stronger muscles and increases overall stamina.
Improved flexibility and balance: Activities like yoga or stretching routines can enhance flexibility and balance, reducing the risk of injuries and falls.
Boosts Mental and Cognitive Abilities: Physical activity goes beyond the physical realm; it significantly impacts our mental and cognitive well-being as well. The benefits of movement on mental health include:
Reduced stress and anxiety: Exercise releases endorphins, the feel-good hormones, which help alleviate stress, anxiety, and symptoms of depression.
Enhanced mood and self-esteem: Regular physical activity can improve mood, boost self-confidence, and enhance overall self-esteem.
Increased brain function and memory: Studies suggest that exercise stimulates the growth of new neurons, enhancing cognitive abilities, memory retention, and overall brain health.
Improved sleep quality: Regular movement promotes better sleep patterns, leading to improved rest and increased energy levels during the day.
Social Engagement and Emotional Well-being: Movement-based activities often offer opportunities for social interaction and emotional well-being, contributing to a more fulfilling life:
Community and teamwork: Participating in group sports, fitness classes, or outdoor activities allows for social interaction, fostering a sense of belonging and camaraderie.
Stress relief and relaxation: Engaging in activities like yoga, tai chi, or mindful walking can help calm the mind, reduce stress, and promote relaxation.
Increased resilience and emotional balance: Regular exercise has been linked to improved emotional resilience, helping individuals better cope with life's challenges.
The benefits are significant and undeniable and so the question is, why are so many of us not doing enough, or any at all?
There are perhaps as many answers to this question as there are people on this earth - everyone has a different story and different challenges.
So, let’s start with the obvious, movement requires effort and energy. Once upon a time, not so long ago, daily movement was interwoven into the fabric of our day to day lives - we didn’t have to thin about it or even find time for it, we just did it. Walking, manual jobs, playing outside, housekeeping etc. Combine this normal form of movement with diets that were less processed and less abundant and you can understand why there wasn’t a demand for diet programmes and gyms.
Fast forward to now and our lives are completely different. As a culture we have become very sedentary. Many of us use cars ir public transport to get from A to B and then once we get to B we may spend the day sitting down working. Once we get home we might cook dinner, do a few jobs and get the kids ready for bed and then once all is done we sit down again to ‘relax’ watching TV.
Exercise has become something that we have to find time for, that we have to intentionally include in our plan. If we don’t plan it in then it simply doesn’t get done. It takes effort to include exercise in our lives and because most people who don’t exercise regularly associate it with pain, discomfort and shame, they don’t want to do it.
I know from my own experience and talking with my clients that many people are concerned about going into a gym or fitness class because the worry about feeling out of place, overweight or our of their depth. They are afraid they won’t be able to keep up. They don’t want to have the discomfort of pushing their bodies. They feel vulnerable and exposed. Is it any wonder it is so hard to persuade people to start exercising when they have these fears?
What is the solution? The key is to find something you enjoy and start small with realistic goals. You need to find something that works for you - not something that you feel you should do, or that your friend does, or that celebrities do. It needs to be something you can incorporate into you day to day life and it also needs to involve small changes to the way you move and eat throughout each day. If you have to force it into your day, or you absolutely hate it, then you will not keep it up - it won’t be sustainable.
For me, I love circuit classes but I hate doing home workouts. I love spinning but loath the static bike. I love yoga but have never been a fan of pilates. I enjoy swimming but get bored after twenty minutes. I love walking the dogs. I also know I don’t push myself when I exercise on my own so I know I need to work our in a class or with a friend to get the full benefits. I know these things about myself and I know that I am different to other people. I don’t try and do what my friends do, or Jennifer Aniston (even though I would kill for her body), because I know I can’t sustain something that I don’t like, or which doesn’t fit my life.
If you are not sure where to start think back to when you were a kid - what activities did you enjoy? Maybe it was dancing, perhaps riding your bike, perhaps swimming, perhaps you remember how you loved the activity weekend to Wales where you tried rock climbing, perhaps you loved a game a netball, or perhaps you loved going out walking with your family. List the activities you enjoyed and then look at what is available in your area - start researching and finding out what you can do.
If your old person brain is saying ‘I can’t possibly do that now!’ - tell it to shut up - you are likely to surprise yourself about what you are capable of….. Edwina Brocklesby from Kingston upon Thames didn’t start exercising until she was 50 and now at 76 is a triathlete! It is only your mind that is holding you back. If you don’t try it, then you will never know. I tried Aerial hoop once and it wasn't for me, but I gave it a go.
Once you have found your preferred form of exercise you then need to make it a part of your life - something you just do. Here are some practical tips to help you make movement a daily practice:
Set Clear Goals: Start by setting specific and achievable goals related to physical activity. Whether it's completing a certain number of steps per day, working out for a specific duration, or participating in a sport or fitness class, having clear goals will provide direction and motivation. Remember to start small - make it achievable. Saying you are going to go to the gym 5 days a week when you haven’t done any exercise for three years is not realistic - instead set yourself the goal of going 1-2 times in the first week and then maybe 2-3 times in the second week. Go slower of you need to - at the start it is about just ensuring your show up and do so consistently.
Schedule Exercise Time: Treat exercise as an important appointment with yourself. Schedule specific time slots in your daily or weekly calendar dedicated to physical activity. Make it non-negotiable, just like any other commitment, and prioritize it.
Start Small and Gradually Increase Intensity: If you're new to regular exercise, start with small, manageable steps. Begin with short sessions of physical activity and gradually increase the duration and intensity as your fitness improves. This approach prevents burnout or injury and helps build consistency.
Incorporate Movement into Daily Routine: Look for opportunities to add movement throughout your day. Take the stairs instead of the lift, walk or bike for short errands, stand up and stretch during breaks, or have walking meetings whenever possible. Small habits like these accumulate and contribute to an active lifestyle.
Find an Accountability Partner or Join a Group: Having a workout buddy or joining a fitness group can provide motivation and accountability. You can encourage each other, share goals and progress, and even participate in group activities or classes together.
Make it Enjoyable: Find ways to make movement enjoyable and fun. Create a workout playlist, listen to podcasts or audiobooks while exercising, explore different scenic routes for walking or jogging, or try new activities to keep things exciting and prevent boredom.
Track Your Progress: Keep track of your exercise sessions, milestones, and progress. Use a fitness app, a journal, or even a simple calendar to record your activities and achievements. Seeing your progress can be highly motivating and reinforce the habit of regular movement.
Be Flexible and Adapt: Life can be unpredictable, and there may be days when you can't stick to your planned exercise routine. Instead of getting discouraged, be flexible and adapt. Find alternative ways to move, even if it means shorter sessions or adjusting the type of activity.
Celebrate and Reward Yourself: Celebrate your achievements and milestones along the way. Treat yourself to small rewards when you reach specific goals or maintain consistency. Rewards can be anything that brings you joy, such as a relaxing bath, a favorite meal, or buying new workout gear.
Remember, the key is to find activities that you enjoy and gradually integrate movement into your daily life. With time, persistence, and a positive mindset, movement will become a natural and beneficial habit that contributes to your overall well-being.
Additionally, try and include more movement into your day but taking stairs instead of the lift, walking to work, walking kids to school, taking a walk at lunchtime, going for a walk with the family after dinner instead of sitting on the sofa, put music on when you are working in the kitchen and have a kitchen disco at the same time, do some squats whilst you brush your teeth. Lots of little movements during the day combine to make a big difference to your overall health and fitness over the day.
Remember it’s the little things that count. What is one thing you want to do today that will move you a little closer to your goal?
As a coach I help people to live the life they truly want, and deserve. Sometimes a coach can help you to just get started, to identify what’s holding you back and to keep you accountable to your dreams.
Investing in a coach can be great way to prioritise your wellbeing and future.
I do not advocate punishing exercise or overly restrictive diets, I want to support my clients to create a lifestyle that support the health and body they want in the long term - there are no quick fixes or short term transformations. Change that lasts requires a commitment to yourself that comes from a place of compassion and an understanding that you deserve the best damn life possible.
If you are ready to invest in your health, your wellbeing and your future then get in contact for a free chat to see how I can help you to create the life, health and body you want.
Your Wellbeing. Your Life. Your Future. Your Choice.
"Life is short so make it happen. Live your life to the fullest, keep pushing forwards and take little actions every day towards your dreams. Time is precious and every moment counts"