I get it. That couch is so comfy. I actually spend a decent amount of time on mine. I also have cats, and they LOVE lap time. Who can resist that? Every cat person knows that once the cat is there, you are stuck.
But fact of the matter is, our bodies were DESIGNED to move. But sometimes it literally HURTS to get moving. Believe it or not, I get it. I actually have a hip and a knee that bother me quite a bit. Here is the thing though, once you are moving, everything starts to feel better! For so many reasons. And while there are days here and there that these joints bother me so much I opt out of my exercise routine, those days are few and far between. Because I choose to exercise regularly, those joints bother me on a much smaller scale. Here’s why regular movement helps:
- Improving Circulation: This means so much, but at the minimum, it increases liver and kidney function (flush out those toxins!), brings new nutrients to all parts of your body (hello painful injury, this is how you heal!).
- Encourages flow of lymphatic system: This is the system that moves all of the fluid in your body not in your vascular system or digestive system. Meaning fluid in between your cells. This helps us filter out toxins, decrease localized swelling, and so much more.
- Increases Energy: By moving (and increasing circulation and lymphatic work) you increase oxygen levels AND nutrients to every organ in your body. Plus it releases those feel-good hormones that give you a rush of energy.
- Enhances Mood: Increasing activity actually increases hormone and chemical production. It boosts confidence AND reduces stress levels.
- Regulate Digestion and Elimination: This really goes as a side benefit of the circulation and lymphatic system. The increased hormones help increase digestive stimulation and overtime, you will increase the tone of your digestive muscles that move waist through your digestive tract.
This is just the beginning of why daily physical activity is so important. Finally, it is the KEY component to weight management. Period. If you are not active you will not keep weight at a manageable level. No matter the detox or “diet” you try, it will not sustain if you do not remain active.
So here is your challenge. Pick an activity that you can add to each day. Maybe it’s a 15 minute walk after lunch or dinner. Maybe it’s a squat challenge of 25 squats a day. One of my favorites is 5 for 5. Do 5 different exercises for 1 minute each. Everyday change what you do so that you don’t get bored, and don’t get over-sore in one muscle group. So this is great for starters. It can be anything, here’s a list of suggestions that include options for all tolerance levels. Remember, it’s not about how fast you are doing something, just keep doing it for one minute. Rest if you need to before you start the next activity.
- Stand up and sit down, try not to use your hands if you can
- Sky reaches, alternate arms, add light weights when you are ready. Go faster for increased heart rate
- Jump rope
- Lay on your back and do “bicycles” with your legs
- High knee marches
- Sit ups
- Burpees- it’s ok to skip the jump or the push-up if you aren’t ready!
- Mountain climbers
- Body Squats
This is just a starter list to get you thinking. Add any exercise you can think of. Although personally I am more going for MOVING exercises, versus static exercises, such as planks.
Jump in our the Facebook Group and tell us what your movement challenge for the next week will be! Let’s hold each other accountable and give each other ideas!
Still nervous about starting moving? Jump in the group and we can talk modifications for exercises.