We provide downloadable tools that require a pdf reader to view. Please ensure you have a pdf reader on your computer. If not please download Adobe Reader.
Our bodies are designed to move regularly! Most of us have a sedentary lifestyle. Not only when we are working, often at a computer, but when we go home and spend time watching TV or engaging in other sedentary activities. Recently healthcare has coined the new phrase, “Sitting is the new smoking!” The dangers of sitting include overweight, obesity, diabetes, reduced function, increased pain, increased injury….
We all know that exercise is good for us. It reduces stress, it releases endorphins which make us happier, it makes our hearts and other muscles strong…we could go on and on and on! Then why is it so hard for us to exercise?
What do you think of when you think of exercise? Something you should do? Another item on the to-do list? Something that causes you to be sweaty or stinky? Painful? Boring? Is exercise another area where you judge yourself as right or wrong, healthy or unhealthy? Do you guilt or anxiety if you don’t do enough or do any at all? Do you feel pressure to exercise in a certain way? Is there an acceptable level of intensity, duration? What is your relationship in regard to exercise? Is it a nourishing, loving relationship? Is it a Love-Hate Relationship? An adversarial relationship?
Did you know there is a distinction between the terms physical activity and exercise? Physical activity includes any body movement that contracts your muscles to burn more calories than your body would normally use to exist at rest. Exercise is subset of physical activity that is planned, structured, repetitive, and purposeful.
Planned, structured, repetitive, and purposeful don’t sound very enjoyable, do they? A recent study invited half of the participants to do an exercise walk and the other half to do a scenic walk. They found in two separate studies that individuals who did an exercise walk ate more than those who did the same scenic walk. What are your thoughts on the reasons for this? The researchers attributed it to the fun, enjoyable activity reducing the need to obtain the enjoyment through food. Your mindset about “exercise” impacts not the actions you take around exercise, but also the actions you take in other areas of your life!
What would it take to shift your mindset about physical activity, exercise, movement? What mindset would have you be inspired and encouraged to be physically active. We will explore this further in Physical Activity as a habit [found next]. We invite you to start with the mindset of Movement is Medicine!
We invite you to begin exploring what forms of movement bring enjoyment, pleasure, and fun for you? What are positive experiences you have had when being physically active? What do you LOVE doing that is also moving your body? Dancing? Zumba or other group classes? Gardening? Hiking? Playing with your children? Golfing? Running outdoor? Walking the dog? Yoga? Rock climbing?
We would also like you to ponder how personality traits, especially extroversion and introversion, impact your relationship with exercise. In a nutshell, introverts get energy from solo or small group activities and introverts prefer lower levels of external stimulation. In contrast, extroverts get energy from interacting with other people, seek out groups, and prefer higher levels of external stimulation. Do you see yourself as an introvert or extrovert? How do you think this might affect your preferences for exercise? Do you prefer solitary or group exercise? Do you prefer exercising at a gym or at home? Are quiet hikes in the woods your thing or do you like rambunctious, competitive triathlons?
Your current behaviors around physical activity are 99% habitual. Your thoughts, your emotions, your actions around physical activity are habits that have developed throughout your life.
We have included Taking Command of Your Habits for this reason! This section is a module within a module! You will have the opportunity to use the Taking Command of Your Habits Lifebook to SEE, Create, and Live the Alternatives to your Physical Activity!!!
Movement is Medicine! Physical activity improves our health and well-being.
-
temporary diversion from daily stresses
-
opportunity for social interaction
-
opportunity for self-mastery
-
reduced muscle tension
-
beneficial changes in neurotransmitters, endorphins, etc
-
improved mood
-
reduced anxiety
-
increased energy
-
improved psychological well-being
-
improved weight management
-
Raise HDL
-
Lower Blood Pressure
-
Reduce risk of diabetes and some cancers
This video discusses being physical active 30-60 minutes each day may be the single best thing we can do for our health! Dr. Mike poses the question – Can you limit your sitting and sleeping to just 23.5 hours a day?
Defining Intensity – how hard you are working:
Moderate intensity activity is usually done at an intensity where an individual can talk, but would be unable to “sing”. You may notice a slight rise in your heart rate and breathing, but you should be able to carry on a conversation.
Vigorous intensity physical activity is done at a pace where individuals can no longer talk and are somewhat out of breath. At this level, there is a large rise in heart rate and breathing depth and rate.
Goal: To do physical activity or exercise regularly, such as accumulating:
-
150 minutes of moderate physical activity per week, or
-
75 minutes of vigorous physical activity per week, or
-
a combination of moderate and vigorous physical activity each week, such as:
-
75 minutes of moderate and 40 minutes of vigorous physical activity
-
90 minutes of moderate and 25 minutes of vigorous physical activity
-
If you are NOT achieving 150 minutes a week of activity, slowly increase the amount or intensity of physical activity, little by little, each week until eventually you reach the recommended movement. You can do these in 10 minute bouts of exercise!
Examples of Moderate-Intensity Activity
-
Brisk walking
-
Biking<10 mph (16kph)
-
Ballroom dancing
-
General gardening, such as weeding
-
Golfing (no cart)
-
Any other physical activity where the exertion is similar to these
Examples of Vigorous-Intensity Activity
-
Jogging, running
-
Tennis
-
Biking>10 mph (16kph)
-
Aerobic dancing
-
Heavy gardening, such as digging
-
Any other physical activity where the exertion is similar to these
If diagnosed with heart disease, high blood pressure, metabolic disease (including Diabetes) and not exercising regularly, begin with light to moderate intensity and work up. Consult your healthcare provider before doing ANY physical activity if at any time (at rest or during physical activity) you have chest pain, discomfort in chest, neck jaw, arms; shortness of breath at rest or with mild exertion; dizziness or syncope; palpitations; unusual fatigue or shortness of breath with usual activities.
If you have a medical diagnosis (high blood pressure, low back pain, arthritis, etc), consider reviewing the forms created by Exercise is Medicine to support you!
Strength Training And Flexibility
Muscle strengthening should be done at least 2 days per week. Exercise should be done to strengthen all major muscle groups: legs, hips, back, chest, abdomen, shoulder, arms. For each exercise, 8-12 repetitions should be completed. Muscle strengthening can include: Bodyweight exercises like pushups and lunges, yoga, and activities that include carrying heavy loads and heavy gardening.
Stretches should be performed after physical activity, when the muscles are more warm and pliable. Stretching increases flexibility and functional movements. You can do yoga to stretch or do stretches that you like. Consider discussing stretches that are right for you with a physical therapist, physical trainer, or massage therapist.
Balance
When we start out committing ourselves to moving more, we often end up overdoing it and injuring ourselves. Sometimes we think that by exercising a lot on the weekend, then doing very little during the week, will help us. These behaviors can lead to:
-
Increased stress on the body (release of stress hormones)
-
Increased injury
-
Reduced recovery time
-
Increased pain
Make sure to be aware of YOUR own physical abilities when adding or changing movements. Take your time increasing your intensity and amount.
Is time an issue for you?
Consider interval training! Interval training is alternating moderate and vigorous activities within the same period. You do 30-60 seconds of vigorous activity followed by 60-120 seconds of moderate activity. During the vigorous activity, you give it your all – doing 90-95% of your peak heart rate. You will feel out of breath. This can be incorporated into any activity – walking, running, biking, elliptical, etc. Exercising at this intensity will trigger a metabolic effect that will cause you to burn more calories all day and while you sleep. Gradually add this. Even if you start with 5 minutes and gradually increase to 20 min 3 times each week.
Mindfulness is the awareness that emerges through paying attention on purpose, in the present moment, and nonjudgmentally to the unfolding experience moment by moment -Jon Kabat-Zinn, PhD
Mindfulness is really about being in the present moment and noticing what is happening within you and outside of you, right now. Mindfulness can make physical activity more pleasurable.
Use this audio to support you in practicing mindful physical activity. This is a “walking meditation” that you can apply to any physical activity you do. It is a practice in using all 5 senses during your walk and bringing childlike wonder to the activity! Notice and let go of the judgements, assessments, and evaluations. Just be!
Using the Taking Command of Your Habits Lifebook to support you, let’s Create & Live the Alternatives. In this section we will be offering you strategies to overcome the hurdles that make movement a challenge for you. Lack of organization and planning leads to failure to maintain your lifestyle adaptations. Take the time to plan now! Use the Living My Commitment to Wellness to declare what you are committed to and how you will make it happen!
Here are some strategies that you may wish to include:
-
Schedule movement as appointment, and keep it.
-
Focus on what your body can do, not what it cannot do. Especially when we are learning a new exercise or activity, we focus on what we are not doing right or what our bodies cannot do. Focus on what your body is able to do and notice when your body grows stronger and more able!
-
Make it easier for yourself – Don’t scramble around when you are rushing in the morning! Prepare supplies the night before: if going to gym – get bag ready the night before. Include water bottle; if doing first thing in the morning – get clothes and shoes ready the night before.
-
You learned in the Taking Command of Your Habits, that rewards are important for creating habits that stick. What will your reward be? Remember that rewards that stimulate your internal motivation (pleasure, accomplishment, etc) cause longer lasting changes than using external motivation (food, new objects, money, etc). We encourage you to celebrate yourself every time you are physically active!!! Do an internal happy dance, mentally and emotionally pat yourself on the back! This will cause a dopamine release in the body that is registered as a reward!
-
Sit less. Stand up at least every hour! Walk around, stretch, jog in place/do jumping jacks. Consider using a Fitbit that buzzes when you haven’t moved a certain amount each hour.
-
Move during commercials or while watching TV.
-
Use music you love. Make a playlist or find a station on Pandora that plays music that inspires you to move! For some people, just listing to music is a motivator and a reward!
-
Park further away from your destination. Take the stairs. If ride public transportation, get off one stop early and walk the rest of the way.
-
Get a support partner! Who can you share your commitment with and invite them to join you in your commitment? Who can you share your commitment with who you know will hold you accountable to honoring your commitment? Remember that Friend Power is stronger than Will Power!!!!
-
Download and print the “sticker” below to remind you of your commitment.
-
Print your Living My Commitment to Wellness form and post it in places where you can see it regularly.
