A Little Movement
Nine months ago, many of us embarked on new health and wellness goals. How are you doing with yours? Did you at least make it to March, or did the momentum extinguish about mid-February? Insert laughter here….No need to beat yourself up, it happens. It’s not easy staying motivated. The New Year brings excitement and the awareness of something new. Gym memberships increase, exercise equipment is purchased, new routines are developed for the betterment of health and wellness. Then, something goes wrong about between weeks 6-8. Suddenly, there seems to be less time available to get to the gym; we find excuses to choose foods that don’t work, it’s cold, it’s dark, the long list of excuses grow. Life moves along until one day, we realize we are off our New Year’s plan. We lost motivation, our mojo. Dang it! Not again!
Is just eating better enough? Well, you decide. Movement like exercise release endorphins that promote health and immune support. Movement is also an important part of finding balance in life. Over the past few decades, our society has become more sedentary. There are more office jobs with people working at their computers not only at work but also at home. Our children are glued to devices that keep their minds stimulated but not their bodies. I remember thinking about my own job as one that kept me moving, but it wasn’t until I tracked my steps that I realized I didn’t even reach 4,000 steps in a day. Most of us just don’t move enough unless we plan for it. As a result, obesity, high blood pressure, and heart disease has increased, and continues to rise.
Incorporating exercise into a routine can be difficult and frustrating, especially in an already busy schedule. The tendency to listen to those negative thoughts in our head can seem pretty loud. So loud, in fact, that it can paralyze a person in thinking that giving up or not starting is the best solution. At least there won’t be the disappointment of not achieving the goal, right? Utilizing both dietary and exercise commitments is key for optimal health. There’s a saying that says no one will ever out exercise a poor diet. While that’s true, we also need body movement for other reasons.
Through movement, our lymph and blood system are activated. The circulatory system is the highway through which our body receives nutrients and is a means of eliminating toxins. When we sit for too long, the blood and lymph become stagnant. That doesn’t paint a pretty picture, now does it? Movement helps our digestive system as well. It’s a subject that doesn’t get talked about as much as it should. A bowel movement comes from movement. Think about it. Constipation is a dry colon and digestive system. It can also be due to a lack of fibrous foods or heavy meat consumption. Animal protein slows down the digestive system like a parachute, while fibrous foods like vegetables, legumes, fruits are like free falling. Movement works our intestines and moves waste through to the very end. Ultimately, the goal is to consume the food, extract the nutrients, and eliminate waste as soon as possible. As a dental hygienist, we teach people to clean in between their teeth. Some dental professionals have even compared not cleaning in between the teeth to leaving food in a garage disposal while it rots away. That’s about the same idea that goes on in the colon when food is not eliminated in a timely manner. Yuck!
The type of exercise depends uniquely to the person. Again, wellness and health are not one size fits all. One of the things I do is help people figure out what exercise will best serve their body and mind type. In Ayurveda, exercises are paired with dosha systems. While some people feel better at running or performing vigorous exercises, others enjoy yoga. If a person is constantly going full speed ahead throughout their day, a strenuous exercise will only make the body/mind more revved up, while taking a walk outside in nature would be a better choice as it will allow that person to be more grounded with earth and in a sense, “stop and smell the roses.”
I get it…we are busy people with many commitments. Trying to incorporate exercise into an already packed schedule seems impossible. Sometimes being creative is essential. So here are a few ideas to consider to get movement into your day or week.
Park farther away from the door to a store.
Turn on your favorite jams and dance while cleaning house.
Stretch and practice balance while brushing your teeth.
Run up the stairs.
Take the stairs instead of the elevator.
Walk with high knees when working around the house.
Lift canned vegetables while cooking in sets of three each.
Play an interactive game with your children.
Instead of watching your children ride their bikes, join them.
Develop a weekly movement challenge with your family.
Work outside in the yard.
Push mow the grass.
We are in month nine of our calendar year. It won’t be long before the weather changes, and it will be more difficult to enjoy outside activities and fresh garden foods. Those cold, dark winter days allow us to sit more and consume more comforting, warming foods. Why not start again with those health goals? Don’t wait until January 1st to live your best life. Start small by just making a few changes then add more goodness incrementally. It’s not too late to start. Remember a goal without a plan is just a wish. If you need help getting started, let me know. I’d be happy to help!
Health Bite: Small movements make big impacts
