Aspects of well-being, part 7

Movement

Or you can think of this aspect as ‘exercise’ if you prefer. I find that some words come with more baggage than I want to address in these posts, so I’ll be using ‘movement’ instead – since that’s truly the point – to move your body.

There are three types of movement I want to cover here, and all three are things that anyone of able body can find a way to do. There are, of course, ways to modify things for less-than-fully able bodies which are better left to medical professionals. I’ll outline each below, along with several suggestions of how they can be done to varying degrees of difficulty to show how adaptable they can be.

Move slowly, a bunch

I could have just said, “Walk,” since that’s the most common way to move around when you’re a biped. This can be accomplished by walking the dog, walking to the grocery store, strolling through the park. Swimming is a great activity for this one too, or riding your bike. The point isn’t HOW you move, it’s THAT you move. As much as you can get away with is fantastic, but if you twisted my arm to put a minimum on this I would say 20 minutes a day. That’s one good evening stroll with the dog, or walking around the block on lunch.

Move quickly, a bit

This one can be accomplished in myriad ways too. When you’re out for a walk, sprint one block. Or find a pickup game of ultimate to join. Or ride up that hill you usually bypass. Or just ride full out for 1/2 mile on your ride home from work. What’s important here is that you move all out for a few minutes, a couple of times per week. Everyday isn’t necessary, in fact giving yourself time to recover from all out sprints is recommended.

Lift stuff

Playing with the kids can count here, if they’re still small enough that you can lift them that is. Otherwise, find a rock in the yard, or a sandbag, or even a good size piece of firewood (if you’re lucky enough to have a wood burning fireplace). Then lift it. Then put it down. Then lift it again. Repeat until you’re tired.

Seriously, that’s it. Use good form* of course, but otherwise the point is to use your muscles and to put some weight on your load bearing bones.

There are some caveats I need to add here. First and foremost, I am not a licensed or certified exercise professional (any longer), nor am I a medical professional. Please don’t take these as prescriptive, they are simply recommendations. If you have any concerns about form, or intensity, please consult an appropriate professional. Second, these suggestions are meant to encourage general, overall health and well-being. If you are a competitive athlete, or in training for a specific event (marathon, mountain climb, etc) you will of course want to focus on those. Working with an exercise professional specific to your event is highly recommended.

Move slowly, a bunch

Move quickly, a bit

Lift stuff

I truly am saying it’s that easy. And before you say it, yes, I realize these 3 suggestions are broad and open ended. That’s intentional. I want to make it clear – what matters here is THAT you move, not HOW you move. As with other topics I feel can go much deeper, this post was intended as an intro – I’m happy to share my research, feel free to use the contact me page to get in touch.

 

 

* My role as wellness coach does not make me an exercise professional, that’s why I’m not going into details on just what ‘good form’ means. Please speak to a certified exercise pro if you have any concerns or questions.