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Week Ten: Get Up & Move!

So far we've covered different cleansing so we have a fresh start this year, then we covered mindsets because we really need to have a different outlook if we want change. Now we will talk about physical health. As a health and wellness consultant (and while I was in school) I've had to create so many lifestyle change plans that I can't even count. The first thing I have someone change is the amount of movement they do throughout the day. So, why is movement important?

Well, you've all heard there are a ton of health benefits from working out, but are they true? The answer is yes, yes, and YES! First, aerobic exercise has been shown to lower anxiety and boost mood. Meditative practices has been shown to lower depression. Exercise in general has been shown to boost cognitive function as well as improving circulation and strengthening your heart. Exercise even boosted a persons self confidence and lowered social anxiety. Last, but not least, it also reduces the risk of most diseases including cancer.

And did you know that sitting is considered the new smoking? There are so many health issues that arise when individuals become sedentary. While the kind of workout, what muscles to move, and how long to workout is personal to everyone, there are guidelines that show exactly how much we should be moving. The Physical Activity Guidelines for Americans that we use in the professional world, is 118 pages long! However, it breaks down how much movement every single age group needs and contains some great information for all age groups and high risk individuals!

Since most individuals that are reading this are adults, I'll briefly touch on what the requirements are for movement. Adults should do 150 minutes to 300 minutes of moderate intensity aerobic work outs or 75 minutes to 150 minutes of vigorous-intensity (like running) aerobic work outs. Additionally, adults should be doing strength training workouts at least two times a week that are moderate intensity or greater. It's important to try and get movement in because the risk of all-cause morality begins to decline as soon as adults add in any form of physical activity!

If you're new to movement, working out can be overwhelming, so my advice is to start really small. If you've been sedentary, you may not want to start big with going straight to the gym. So just start making small improvements that can add up over time. You could do something simple like parking a few extra spots away or even at the end of the parking lot. Consider adding in a good, brisk walk or hike every evening after dinner. Instead of just letting your dog outside to do their business, put them on a leash and take them for a walk, giving both them and yourself some extra steps. If you have a smart watch, you can look back on your average step count and try to add to that every day. First start small by adding in an extra 1,000 steps each week until you're averaging over 10,000 steps a day. Or even set an alarm so you get up and move a little each hour. It really does all add up. Once you're feeling more confident, then you can add in higher levels of aerobic activity and strength training.

The challenge this week is very simple. Figure out ways to add in movement to your every day life. Consider journaling about a few ways that you can add in some extra time in to try and get to 150-300 minutes worth of moderate workouts! (Even a deep cleaning counts!) By adding to your daily calendar, you have more of a chance to try and carve out time to get it in! Let's just get up and move! If you'd like more personal help with your physical health, please don't hesitate to reach out! We can work together to create a wellness plan for you! And until next week my friends! Blessed Be!


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