Have you felt that you've been having less energy as you've gotten older? Are you tired of feeling sluggish and sedentary?
Well, I'm happy to let you know that your age isn't the reason why! We don't inherently become more tired as we age - we do, however, begin living more sedentary lives as we get older. as you'll see, this is one of the reasons we feel so tired all of the time.
Incorporating more movement into your daily routine can have a huge impact on both your physical and mental health. And we don't mean that you need to be in the gym for hours upon hours each day to feel the benefits.
Movement can come in many forms, such as walking, jogging, dancing, swimming, and strength training. In this post, we'll explore the benefits of incorporating more movement into your life and provide five tips to help you get started.
Benefits of Incorporating More Movement
Our bodies are designed to move, and when we don't move enough, we can start to experience a range of negative side effects. But when we make movement a regular part of our daily lives, we start to feel more energized, more relaxed, and more alive.
Here are 5 benefits of incorporating more movement:
1. Boosts Energy Levels
When you move your body, you increase your heart rate and blood flow, which helps to deliver more oxygen and nutrients to your muscles and organs. This can increase your energy levels and combat fatigue. Movement also stimulates the production of endorphins, which are neurotransmitters that can make you feel more energized and alert.
2. Improves Cardiovascular Health
Regular movement can help to improve your cardiovascular health and reduce your risk of heart disease. Movement increases blood flow and helps to strengthen the heart and lungs. Over time, this can lead to lower blood pressure, lower cholesterol levels, and better overall heart health.
3. Reduces Stress
Movement can be a great way to reduce stress and promote relaxation. Physical activity can help to release tension in the muscles and promote the production of calming neurotransmitters like serotonin and dopamine. This can help to reduce feelings of anxiety and stress.
4. Increases Flexibility and Mobility
Regular movement can help to increase flexibility and mobility in the body, reducing the risk of injury and improving overall physical function. Movement helps to lubricate the joints and improve range of motion, making it easier to perform everyday tasks and activities.
5. Boosts Mood and Mental Health
Movement has been shown to be a powerful mood booster and can have a positive impact on mental health. Physical activity can help to reduce symptoms of depression and anxiety, and improve overall feelings of wellbeing. This is due in part to the release of endorphins, as well as the sense of accomplishment and self-confidence that comes from achieving fitness goals.
Tips for Incorporating More Movement
1. Take Walking Breaks
Taking short walking breaks throughout the day can be a great way to incorporate more movement into your routine. Try taking a 10-15 minute walk during your lunch break, or going for a quick walk around the block in between tasks. If you have a sedentary job, set a reminder to stand up and move around every hour, or make it a habit of taking calls on your headphones while you walk the hallways or around the building.
2. Attach Movement to Current Habits
Look for ways to add movement to your current daily habits. For example, when you go to the grocery store, park farther away so you have to walk more. Or, instead of driving to nearby errands or appointments, consider walking or biking. When you're watching TV, do some stretching or light exercises during commercial breaks. By attaching movement to your current habits, you're more likely to stick with it and make it a regular part of your routine.
3. Find an Activity You Enjoy
Incorporating movement into your routine doesn't have to be a chore. Find an activity you enjoy, whether it's dancing, hiking, swimming, or playing a sport. When you enjoy the activity, it's easier to stay motivated and committed. Experiment with different types of movement until you find one that you enjoy.
4. Make Movement Social
Incorporating movement into your social life can be a great way to stay motivated and have fun. Try organizing a weekly walk or run with friends, or joining a fitness class with a buddy. Having someone to exercise with can help to keep you accountable and make the experience more enjoyable.
Some of our favorite, local social groups are:
LI Kick - a co-ed adult social sports organization on Long Island that hosts over year-round leagues in 9 different sports.
Sand City Athletic Club - a running club that meets at Sand City Brewery South on Tuesdays at 6:15pm.
The Industry - a nonprofit that hosts women's only self defense and martial arts classes around Long Island.
Check these groups out, or search for one near you!
5. Set Goals
Setting goals can be a great way to stay motivated and track progress. Set realistic goals for yourself, whether it's a certain number of steps per day, a certain number of workouts per week, or a specific fitness achievement. Write your goals down and track your progress to stay motivated and focused.
Keep It Simple!
Incorporating more movement into your daily routine can have a significant impact on your health and wellbeing. With these five tips, you can start incorporating more movement into your daily routine today.
Remember, movement doesn't have to be a chore. Find an activity you enjoy, whether it's swimming, hiking, dancing, or whatever, and make it a regular part of your routine. Setting goals and tracking your progress can help you stay motivated and committed. And incorporating movement into your social life can make it more fun and enjoyable.
Whether you're taking a short walk during your lunch break or signing up for a fitness class with friends, incorporating more movement into your life can have a big impact on your overall health and wellbeing. So what are you waiting for? Get moving today and start feeling the benefits!