“In every walk with nature, one receives far more than they seek.” – John Muir
Physical movement is a pillar of health. Studies even say that ‘sitting is the new smoking’, linking sedentary lifestyles with a higher risk of cardiovascular disease and diabetes. Rather than calling it exercise, we’ll call it movement, because any kind of movement is beneficial to health.
The recommended amount of movement that is recommended by the American Heart Association to decrease the risk of diabetes and cardiovascular disease is 150 minutes per week, which is about 20 minutes per day or 30 minutes 5 days per week, of moderate to vigorous intensity exercise. If you already do more than this, great! Keep it up! If you don’t meet this, then it is a good goal to work towards.
Mindful movement is a concept where you are mindful of listening to what your body needs. You don’t necessarily need to go to the gym to get an intense workout, maybe a brisk walk or yoga are sufficient. It is important to get your heart rate up, but if your exercise routine is adding to your elevated stress load, you won’t get the most benefit out of your workout.
In a study run by psychologists at Harvard University, hotel housekeepers were divided into two groups. Both groups were told about the benefits of exercise on blood pressure, weight, and cardiovascular health. One group was told that the amount of movement they were getting through their work was enough to meet exercise recommendations, while the other group wasn’t told anything. At the end of one month, the group that was aware that they were getting exercise just by working got all the benefits of exercise, including weight loss, decreased blood pressure, etc, while the other group didn’t get those benefits. You can read the entire study here. Isn’t it interesting how just being mindful that our movement counts as exercise can have much impact?
If you enjoy walking or hiking in nature, going to the gym, dancing, yoga, pilates, do that. All movement counts. Choose a type of movement that you enjoy and that will allow you to meet your goals.
start by assessing your Habits
- How much do you move during a regular day? Are you sitting most of your day?
- How much formal exercise do you get, which means planned exercise time, either on your own or in class?
- How much movement is involved in your daily activities, including work and household activities?
Tips to help you with this challenge
For this challenge:
- Make a list, in your head, on paper, or on your phone, of the types of exercise or movement you enjoy.
- Get clear on what you’d like to achieve through exercise and movement.
- Assess how much movement or exercise you are already doing.
- Try something new.
- Aim to have some heart rate-increasing movement every day, without pushing yourself to exhaustion.
- Walk or bike to places instead of driving, if you can.
Please make sure you are respecting your own physical and mental limits for this challenge. Also, make sure that you are doing something enjoyable. If there is ANY reason you should not be moving or exercising or should be cautious with exercising, please consult with your healthcare provider. If you need more guidance, assistance or accountability, have a session with a personal trainer, go to a class, or find yourself an exercise buddy!
reflect on your journey
- How do you feel after focusing on daily movement for a week?
- What was easy for you in this challenge?
- What kind of movement feels good for you?
- What did you find most difficult during your one week challenge?
- Are you able to integrate movement into your regular habits?
American Heart Association Recommendation for Physical Activity: https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults