It’s no secret that incorporating more activity into our lives is a good thing. We are very often reminded of the benefits of including exercise and physical movement of all kinds into our day but sometimes it can be difficult to find where and how to start.
It doesn’t need to be difficult, though.... in fact, it can be very easy to create opportunities for movement once we start to look at our daily tasks and how we schedule things just a little differently.
I know I’ve mentioned it before, but beginning the day with some physical activity is a wonderful way to start off on a good note and, if you have the time in the mornings to wake a little earlier and head outdoors for a walk or run, or begin the day with some yoga or gentle stretching, it is a great way to get the blood pumping and the energies of the body boosted. If this early morning activity is new to you, then I encourage you to begin gently – 15 mins of stretching or walking, cycling or maybe swimming if you have a pool, or skipping rope…honestly, it doesn’t matter what the activity is, as long as it’s something you will enjoy and it gets you moving. Your 15 mins of movement can be increased as your mind and your body become accustomed to being awake and active earlier than usual and, I’m willing to bet that it won’t take long at all and you will be looking forward to your pre-breakfast movement ritual and creating longer timeframes in which to enjoy the benefits that this activity first thing in the morning will create for you!
Depending on what takes up most of your time throughout the day – whether you have an active day or are confined to sitting for longer periods of time – you might find that changing your position and taking short breaks every hour or so can help to add some beneficial movement into your daily routine. Spending 5 minutes every hour or so either walking around (maybe up and down stairs if you have them) or taking some stretches for the legs, chest, arms, shoulders and neck, will all have beneficial effects on both your body and your mind. A little movement, taken often, encourages good circulation of both blood and lymph and allows us to rest our minds from constant concentration on our must-do tasks. Walking outdoors and drawing your focus out and away from you (especially good if you are working on screens most of the day) not only gives your body a change of position, but your eyes a rest from close focus and screen fatigue. Taking the stairs rather than the elevator might be a really easy way to gain some movement in your day....start to think of any opportunities you have to add to your activity levels....
Taking the opportunity of tea breaks and lunch breaks to incorporate some activity – maybe you’d have time to swim some laps at the local pool, go for a brisk walk after you’ve eaten lunch, perhaps take a yoga class during a lunch break if they are on offer nearby…run some errands - but do them on foot rather than taking the car…use the opportunity of a lunch break to re-energise and freshen the mind and body with some activity that raises the heartrate a little and allows the mind to take a break from its usual work focus.
Many of us use the time at end of the working day for our main source of physical activity for the day and this is a great time to mark the end of your work day with movement that really shakes off the demands of the day. There is so much to choose from – it really comes down to choosing what suits you and your energy levels, your interests, your needs and goals. But I encourage you to move – get active in some way! Regardless of what physical activity you choose to do, and how you are feeling when you finish work (perhaps tired, unmotivated to do anything other than go home and relax!), it is almost guaranteed that you will be feeling so much better and more relaxed after you’ve taken some time out for physical activity.
And the opportunities for activity throughout our day don’t end there. Many of us spend at least some time reclining on the couch of an evening, watching a bit of TV or a movie. There’s nothing wrong with this but if you think about it, it might be the perfect time to gift your body a little movement…the floor is a great place to sprawl out and take twists and stretches for your muscles and joints. Time perhaps for some restorative postures and gentle, simple breath work – and all while you enjoy your favourite program.
Weekends and days off school and work can provide wonderful opportunities for getting out and about and for incorporating activity into our routines. Of course most of us have certain things we need to attend to across a weekend, but there are usually also ample opportunities for longer periods of time to be spent in movement....
Hiking, bushwalking, exploring your local environment - whether it be natural or man-made - on foot; cycling around your local park or making use of longer cycleways in your local area; heading to the beach for a walk and swim, or taking a kayak or canoe out for a paddle; joining a walking or hiking group who might take groups into nearby national parks; or a sporting club who's members regularly participate in soccer/netball/tennis/touch football - the list is endless! Looking out for a community gardening group to get involved with is a brilliant option, or simply digging and creating in your own backyard; taking your dog (or your neighbour's dog!) for a longer walk than you might usually have time for during the week....there is so much on offer all around us, it is simply a matter of looking and finding activities which appeal to us - and then beginning! And yes, there are many classes we can choose to attend (from yoga to martial arts; cross-fit to aqua aerobics - but there are also hundreds of free activities to choose from as well.
Adding movement to you day doesn’t need to be a complicated, costly or difficult prospect. In small increments, it can actually be really easy! It's a matter of creating new habits - small, easy to implement, healthy habits. And, in doing so, you will likely begin to notice a shift in your moods and in your energy levels...for the better. Increased physical activity - lifting the heartrate and getting the blood pumping a little harder through the body; working the muscles and moving the joints – all contribute to a clearer mind, lifted spirits and the ability to keep things in perspective. not to mention a boosted immune, increased mobility and improved energy levels. A little movement, often, can be a much more do-able regime for many of us when compared to smashing ourselves at a physically demanding 1 hour workout 3 times a week.
Each to their own, but if you tend to be put off by the idea of full-on workout plans and high intensity drills, taking a gentler approach might be a more achievable option - and a good way to incorporate movement into your daily life in a way that you may (likely!) enjoy and maintain ....BONUS!
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