In last month’s installment we talked about Making Health Habitual through effective goal setting. This month we want to look closer at why exercise is important to our health and how we can build exercise habits painlessly into our day.
Exercise is the single most important thing you can do for your health. And the good news is that everyone can experience the health benefits of physical activity no matter your age, ability, shape, or size.
What the Experts Say
Per the CDC, “being physically active can improve your brain health, help manage weight, reduce the risk of disease, strengthen bones and muscles, and improve your ability to do every day activities.” In addition, a recent twin study found that exercise can actually alter genetic markers of metabolic disease decreasing the risk of heart disease, stroke, and type 2 diabetes. The study compared activity level to indicators of metabolic disease: waist size and BMI. Further, participants with a “high level of activity” (more than 150 minutes of exercise a week) had a reduced risk of metabolic disease despite having the same genetics as the less active sibling. So, let’s get moving!
How Much Exercise Do We Need?
The current guideline for improved health is 30 minutes of movement activity daily. For many people, this can feel overwhelming. Indeed, depending on your life or job, finding 30 minutes each day can be a real challenge and if you don’t like “exercise” it will feel like drudgery. We understand and are here to help. Just remember small changes = big results. As a reminder, from last month’s blog, don’t try to do it all at once. Start with achievable goals and build on your successes.
How to Sneak Movement Into Your Day
Here are some ideas to get you started. After reading our list, take a moment to think about the flow of your day. Then brainstorm a list of places you could build activity into your day. And finally, pick a few and give it a try! Let us know how it goes.
- Take the stairs instead of the elevator. Your legs will thank you as they get stronger.
- Park at the farthest parking space instead of the closest. It will only take a few more minutes. Get those steps in.
- Get off the bus 1 stop early and walk the remaining distance. Take some deep breaths of fresh air while you do.
- Do 5, 10, 15 air squats or sit to stands before each meal. Build up your appetite!
- Do heel raises while waiting in line at the grocery store, brushing your teeth, etc. What else have you got to do during that time?
- March in place while waiting for your morning coffee to brew. It will help you wake up.
- Meet friends for for coffee-walk-chat instead of sitting. Make it a weekly date!
- Join a group fitness class. Accountability helps!
If you work,
- Walk at lunch, consider organizing your co-workers into a lunch walking group. A 15 minute walk at lunch is halfway to 30 minutes.
- Have a walking meeting or a standing up meeting. I guarantee there will be more focus and less chatter if no one is allowed to sit.
- Do 5 desk push ups every time you return from the bathroom. You will start a trend.
Finally, consider using a fitness tracker or pedometer to monitor your progress. It will help you be more consistent with your goals. Oh, one more thing, reward yourself for your progress!
We provide in-home assessments in the San Francisco Bay Area. Contact us for an individual assistance or a customized plan or personalized Physical Therapy, Occupational Therapy, or Speech Therapy assessment.
–Joanne Bedwell, PT is the Resident Blogger at Be Active Be Well. She lives and works in San Francisco seeing clients in their homes and teaching fitness classes.
DISCLAIMER: This article contains information that is intended to help the readers be better informed regarding exercise and health care. It is presented as general advice on health care. Always consult your doctor for your individual needs. Before beginning any new exercise program it is recommended that you seek medical advice from your personal physician. This article is not intended to be a substitute for the medical advice of a licensed physician. The reader should consult with their doctor in any matters relating to his/her health.
