One of the more daunting aspects of beginning an exercise program is figuring out how much to exercise and what kind of exercise is appropriate. Do you run? Walk? Practice yoga? Take up Crossfit? Do you need to do more than one type of activity? And what is most important? Flexibility? Aerobic exercise? Resistance training? The American College of Sports Medicine suggests adults should get 150 minutes of cardiovascular activity each week, resistance train 2-3 times per week, perform flexibility exercise 2-3 days per week, and should perform neuromotor training 2-3 times per week (for more information, or to read the position statement, click here: http://www.acsm.org/about-acsm/media-room/news-releases/2011/08/01/acsm-issues-new-recommendations-on-quantity-and-quality-of-exercise). If this sounds like a lot of exercise, that's because it is. However, it can be approached in a way that makes it more enjoyable than work. Below are some guidelines I think are important to improving physical and mental well-being.
- Move every day. Write it on your calendar. It doesn't matter when it happens or what it is, as long as some form of movement is occurring (notice I am not emphasizing what IT is).
- Do different things. The easiest way to begin meeting the guidelines outlined above is to dabble in a wide variety of movement. Don't be afraid to try different classes or embrace different outdoor activities. And if you love your 30 minute walk outside everyday, don't give that up, but do experiment with other forms of activity on your weekends or once or twice a week.
- Find things you enjoy that involve moving. Learn a new skill, take martial arts, explore your town on foot instead of in a car. Don't be afraid to get creative- if you love reading outside, place your book in a backpack, walk to the park that's 2 miles away, read outside on a bench, and walk back. Moving shouldn't be a chore. It should be something that on some level is enjoyable.
- Connect with how your body feels while it's moving. Some of the mind body disciplines can be great for this, such as Tai Chi, yoga, and Pilates, but any movement can be done in a mindful way. While walking, for instance, check in occasionally on how your body feels. Are you carrying tension anywhere? Are you able to breathe deeply? Is there any pain anywhere? And if there is, is there any way for you to adjust your movement pattern so it goes away?
- Remember, there is no bad movement. All movement is good, and moving regularly is much better for your body than not moving at all. If you move regularly, but find you aren't meeting the guidelines because you don't like a certain aspect (you are a yogi who really doesn't like to resistance train, you run regularly but have no interest in mobility work), understand these guidelines can often be met by thinking outside the box. The body is designed to move often and in many different ways. As the old adage goes, use it or lost it.
Jenn
www.bewellpt.com
pilottij@gmail.com
