Why Move More?

There are many things a person can do to implement more movement into their life. More movement can be warranted if someone:

• has a sedentary job
• wants to burn more calories
• or wishes to build some strength and stability.  

Start Slowly

Whatever the reason, building new habits doesn’t have to be implemented all at once. In fact, I suggest slowly working into more movement. If you are a person who doesn’t work out regularly, I don’t suggest starting to go to the gym 5 days a week for multiple hours per day. The body adapts best when movement is implemented slowly, consistently, and progressively. 

Ways For Beginners to add more movement:

150 minutes of low to moderate intensity exercise per week is recommended for healthy adults. That doesn’t mean that you should start at 150 minutes the first week. 

• Start with a 10 minute walk once a week.
• The next week, try a 10 minute walk 2-3 days.
• Keep progressing slowly so your body can adapt. 
• Continue to add a little more each week until you hit your goal.  

Nonlinear Periodization

Nonlinear periodization is another way to progress your exercise. This programming style is what I use when writing a plan for clients.

• With Nonlinear periodization, each week is made harder for 3 weeks in a row.
• The 4th week is a down week (less volume) so your body can make a full recovery.
• The next 4 weeks, you repeat but you raise the intensity in some way so it’s harder.
• This technique is a little tricky, but it’s much more effective in my experience.
• Also, there are great programs out there that use nonlinear periodization like the famous “Couch to 5K” Program”.  

I could honestly talk all day about programming and how important it is, but adherence is the most important aspect to reaching your fitness goals. While it is most efficient and effective to use nonlinear periodization that doesn’t mean you have to go that route. If that feels cumbersome or makes you disinterested then maybe doing it another way would be best. Exercise selection, quality, and quantity are the things I try to get people to consider when starting an exercise regimen.  

Mind Matters

The mental aspect is probably the most important. Enjoying what you do for exercise is what makes adherence easier. When I write up a workout for someone, it isn’t a cut and dry, set routine of exercises that I alone choose for you. Coming up with a plan is a partner activity. I can help decide what would be good for your body, and you will let me know what is something realistic that you can stick to and what is something that doesn’t motivate you as much. Exercise does not necessarily mean a person has to go to a gym or a fitness class of some sort, either. Maybe you want to dance in your living room for 20 minutes! That’s great cardio, and if you enjoy it you are more likely to stick with it and see your body adapt over time.  

Some More Tips To Implement Movement Into Daily Life:

• If you sit for your job, then using a desk that allows you to sit or stand can be very helpful. By standing for 10-15 minutes per hour your body will be more aligned and efficient.
• Walk your dog, a neighbor or friends dog, dogs at the shelter, or walk with a friend to catch up. I just like the idea of adding a dog, but walking and talking can be very therapeutic as well as healthy for the body and heart. When going places, try parking far away to get more steps.
• Balance on one leg throughout the day. I do this while i brush my teeth, while standing in line, or at home while I’m waiting on something.
• Foam roll and stretch while watching TV. This is a great way to do two things at once and save time.  You can also do things like planks, crunches, and pushups while on a commercial break. Also, riding a stationary bike in front of the TV is a great way to get your exercise and entertainment in for the day.  
• Get in touch with nature. Increase your mood and your health by getting active outdoors. Hiking, swimming, birding, picking flowers and berries, and all kinds of activities can be fun and healthy.
• Play!!  Whether it’s with kids, your friends, or your dog, find a way to move. Try something new like a ropes course or a pool park. There so many options!!

Have Fun!

The key is to have fun and enjoy what you are doing. Or, at least like it enough to get through, so you can feel the benefits afterward. When finishing a workout, your body should be flooded with endorphins and feeling really good. On top of that, I always feel a nice sense of accomplishment from getting through another workout. I firmly believe fitness should be a mixture of programmed and structured exercise, along with activities that can be fun. This mix is different for everyone, so have fun as you experiment and find out what’s best for your body!