Note: this piece first appeared in the August 2007 issue of Clark Wellness ForkBytes.
We’ve all heard how important physical activity is for health. But many of us are entrenched in the belief that physical activity only “counts” if it is 30 minutes, three times a week, at a gym. Not true! While going to a gym can be great if it works for you, many of my clients report that the atmosphere in their local gyms isn’t comfortable for them, or the hours are inconvenient, or they just plain don’t like treadmills, weight machines, and stair climbers. If you’re in the same boat, I have great news for you: simple movement can be just as beneficial as more formal ways of exercising.
Our bodies were designed by nature to move. Moving your body regularly supports your healthy lifestyle by strengthening your muscles and bones, oxygenating your blood, and clearing your mind. Movement also connects you to your physical body, helping you become more aware of its needs and messages to you. Experiencing your body through movement gives you a much-needed break from your mental chatterbox!
If you don’t currently have an exercise program, I strongly encourage you to develop a “movement habit.” I’ve shared some of my favorite suggestions for incorporating more movement into your day below. Start with these simple ideas, then gradually increase your movement as you build stamina!
1. Take the stairs. Whenever possible, eschew the elevator in favor of stairs. If this seems too daunting, take the stairs for half the trip, then switch to the lift.
2. Cook at home. Lifting heavy cooking pots is great exercise. This is one of the great but little-known benefits of cooking for yourself!
3. When you drive, park a few blocks away or at the far end of the parking lot. Walking that extra minute is an especially nice change for your body after driving for an extended period of time.
4. When you take the bus or subway, get off a stop or two before your destination. It’s a change of scenery as well as a great dose of movement.
5. Play with kids or pets. A few minutes of running around with children or animals can be a wonderful opportunity for physical activity!
6. Add extra steps. A pedometer is a great tool for monitoring your movement. Try it for a few days to see where you are, then try adding 100, 200, or 500 steps, and keep increasing!
7. Start taking walks for their own sake. How about a nightly after-dinner stroll around your block to check out your neighbors’ gardens or an early morning walk-and-talk as a way to bond with your partner?
8. If you work at a desk job or other sedentary position, create reasons to get up and move around. Take the “scenic route” to the copy machine or take a walk on your lunch break. When the 3pm slump hits, try doing 15 jumping jacks right in your office!
9. Take a dance break. Commercial breaks on television are a great time to do this! Of course, you don’t need an excuse to have fun. Why not dance around for a few minutes right now? Enjoy!
