Move Your Body & Mind… Power of Movement
Our bodies are made and meant to move. Yet, in today's technology-driven world, we often find ourselves glued to screens, leading to a sedentary lifestyle with detrimental consequences for our physical and mental well-being. The good news? The antidote lies in something as simple as getting active. There are of course some fundamental benefits of movement and exercise, however, it’s not always that ‘easy’ to find activities that resonate with you, and ultimately, create a life that prioritizes whole-body health and a joyful mind.
The Body in Motion:
Unveiling the Power of Movement
Physical activity isn't just about sculpted bodies or weight loss (although these can be positive side effects). It's about nurturing a healthy relationship with your body and reaping the numerous benefits it offers:
Physical Health: Movement strengthens muscles and bones, improves cardiovascular health, and reduces the risk of chronic diseases like diabetes and heart disease [1].
Mental Clarity: Exercise boosts endorphins, the body's natural mood elevators, promoting feelings of happiness and reducing stress and anxiety [2].
Cognitive Function: Physical activity has been shown to improve memory, focus, and cognitive function, especially as we age [3].
Sleep Quality: Regular exercise can lead to deeper, more restful sleep, leaving you feeling energized and rejuvenated [4].
Increased Energy Levels: Being active doesn't deplete your energy; it creates it! Regular exercise improves your body's ability to use oxygen, resulting in sustained energy levels throughout the day [5].
Beyond the Treadmill:
Finding Movement that Moves You
The key to prioritizing movement lies in discovering activities you genuinely enjoy. It's not about forcing yourself onto a treadmill if you hate running. Here are some ways to find your movement mojo:
Explore Different Activities: From dancing to swimming, hiking to rock climbing, there's a world of movement to explore. Try different options to find what sparks joy.
Embrace the Outdoors: Spend time in nature – go for a walk in the park, hike in the woods, or join a group fitness class outdoors. Nature offers a natural mood boost.
Turn Everyday Activities into Movement: Take the stairs instead of the elevator, park further away from your destination, or incorporate bodyweight exercises during your workday breaks.
Find a Movement Buddy: Having a workout partner can increase accountability and make exercise more fun. Find a friend or family member with similar interests.
Prioritizing Whole-Body Health:
Find balance…
While movement plays a crucial role, it's just one piece of the whole-body health puzzle. For a fulfilling and healthy life, prioritize the following:
Nourishing Food: Fuel your body with a balanced diet rich in fruits, vegetables, whole grains, and lean proteins.
Quality Sleep: Aim for 7-8 hours of sleep each night for optimal physical and mental well-being.
Mindfulness Practices: Meditation, yoga, or deep breathing exercises can help manage stress and promote emotional well-being.
Social Connection: Prioritize strong relationships with loved ones. Social connections reduce stress and foster a sense of belonging.
Creating Space and Time for Your Needs: You Deserve It!
Our lives are busy, but prioritizing movement and self-care isn't a luxury; it's an investment in your long-term health and happiness. Here are some tips to create space for movement in your life:
Schedule it in: Treat exercise like any important appointment and block out time in your calendar.
Start small and build consistency: Begin with short, manageable workouts and gradually increase duration and intensity as you make progress.
Find a time that works for you: Whether it's a morning workout routine or an evening exercise session, find a time that fits your schedule and energy levels.
Make it convenient: Keep workout clothes and gear readily available to remove any barriers to getting active.
By incorporating movement into your life in ways you enjoy, and prioritizing overall well-being, you're laying the foundation for a vibrant, fulfilling life. Remember, it's not about pushing yourself to exhaustion, but about finding activities that nourish both your body and mind. Move your body, move your mood, and create a healthy lifestyle that supports you on the journey to a long and happy life.
References:
Physical Health:
Centers for Disease Control and Prevention. (2020, January 29). How physical activity helps control your weight. Centers for Disease Control and Prevention (.gov).
Mental Clarity:
Meegan, A. E., & Lyubomirsky, S. (2017). Exercise interventions for mental health: A meta-analysis. Journal of Clinical Psychology, 73(11), 1120-1131.
Cognitive Function:
Erickson, K. I., Voss, M. W., Prakash, R. S., Basak, C., Salat, D. H., Pendergast, D. S., ... & Kramer, A. F. (2009). Does aerobic exercise improve cognitive function in older adults? A randomized controlled trial. Neuropsycholgia, 47(12), 2788-2801.
Sleep Quality:
Irwin, M. R., Cole, S. W., & Wooten, V. P. (2000). Relationship between sleep quality and cardiovascular disease risk factors in healthy young adults. American Journal of Epidemiology, 151(9), 866-873.
Increased Energy Levels:
Jakicic, J. M., Wing, R. R., & Sherwood, N. E. (2013). Effects of intermittent exercise on body weight regulation and cardiometabolic risk factors. Journal of Applied Physiology, 114(2), 89-101.