Move It!

Do you hate exercise? Do you live a sedentary life? I sure did.

Of course we all tell ourselves the usual lies about starting an exercise routine…we don’t have time, we don’t know what to do, we can’t afford it, we’re too old, to fat, too many aches and pains…etc.

Here’s the thing, if you are over 10 years old and in the United States, you’ve heard the many benefits of exercise. Most of us really do know what to do and how to do it, yet we aren’t willing to do it. 

Let’s get real, if there was a pill that worked as well as exercise for most ailments, I’d bet money everyone would be taking it! But since there isn’t a magic pill, I’m going to suggest that you give yourself a dose of exercise and watch what it does for your mind, body and soul!  It may not feel great the first day or even the first week, but definitely over time not only will you feel it, but you’ll see it. And I’ll go out on a limb here and say you too may even learn to love it and wonder how you lived without it for so long (like I did).

As a refresher, here are the benefits of exercise.  Exercise is:

• • Good for your body: It eases symptoms of lower back pain, increases lung capacity, reduces the risk of hip fracture, reduces symptoms of arthritis, strengthens muscles, improves blood sugar control, shrinks fat cells, reduces inflammation, reduces dangerous fat buildup around the middle (stomach, liver & kidneys), promotes faster wound healing, increases blood flow to the skin encouraging the growth of new blood vessels and capillaries near the skin’s surface and generally eases aging

• • Good for your heart: Reduces the risk of heart disease, lowers blood pressure, reduces bad LDL cholesterol and boosts good HDL cholesterol, lowers triglycerides

• • Good for your brain: It can ward off depression, elevate your mood, increase your self-esteem, help improve your memory, protect you from dementia and Alzheimer’s, improve  balance, helps maintain coordination and helps us think faster on our feet 

• • Helps you to sleep better

Never in a million years did I think that I would learn to like exercise. But in the last ten years, I have actually learned to love it! In fact so much so that I make it a priority in my life. It is a “must do” part of my daily routine seven days a week. In fact, if I don’t do it, I simply don’t feel like myself. 

I know, I know, getting started with any kind of exercise routine is the hardest part in developing the habit of daily movement, especially if we’ve been relatively sedentary. And when we don’t feel well or are out of shape, it can be downright uncomfortable!  Either that or we start like gang busters then we lose steam maybe out of inconvenience, maybe out of boredom, maybe we did too much to soon, and we don’t stick with it in spite of all the benefits. 

But just as eating fresh whole foods gives the body the fuel it needs to power up with proper nutrients, exercising the body helps build the strength it needs to support itself. And together these two things are an amazingly powerful combination!

Exercise helps us get out of our comfort zone and getting out of that comfort zones helps us humans grow. Who knows, maybe you’ll find what I did…once I saw and felt the changes to my mood and body that accompanied exercise, I truly learned to love it! 

The phrase “A Body in Motion Stays in Motion” can be traced back to Sir Isaac Newton and I believe it to be so true! It’s something I remind my Mother every time I talk to her (right Mom?). Mom and I agree that even when we have kinks in our back, elbow or wherever, when we move the body, we are able to work out the kinks and feel so much better and stronger both mentally and physically for doing it. In fact, just like I do my daily “base workout,” Mom does her Cardio Glide several times a week for this very reason!

Something I discovered on my journey is that once I started to eat healthy, that good habit carried over to many different aspects of my life, one of which is moving my body more. Eating right is somehow easier with exercise and vice versa.

Please understand, I’m not running marathons and I never will. Although if that’s a goal of yours, go for it!  I like activities that make my mind and body feel good and things that bring me joy and happiness. It doesn’t mean they are easy, it means either while I’m doing it or when I’m done, I have those positive vibe feelings that lift my mind and spirit and makes me feel better about myself in general.

When I started to put my exercise routine together I experimented with a lot of different activities, classes, instructors and venues and figure out what I liked and what I felt I could stick with. It was a process of elimination as there are so many options, I’m still experimenting with new things! In fact, I find like all things in life experimentation is one of the things that makes the journey fun and exercise is no exception.

I

 worked out at the gym for about two years, and it was a great experience especially working with a trainer for a short time. But what I learned about myself is that I found it more enjoyable to do activities with my dog, working out in the comfort of my home and doing fun activities that didn’t really feel like exercise. 

I

 turned off the TV, stopped spending time in front of the computer and my other devices, and I started moving my body instead. I started slow by walking on the treadmill. Over time, I learned to love walking and hiking. In no time my dog and I were walking miles and miles. I even created music play lists for different types of exercises. That part was fun too as I discovered so many cool new international artists in the process. Music can really get you going and moving to the beat!

Sure, there are some days I’d rather be lazy and not do my daily exercise routine. But I discovered that the days I don’t feel like exercising, are the very days I need to lean into it and push myself to do it!  And while it can be a little harder to get started on those days, I’ve discovered that some of my best workouts are the ones I didn’t want to do but felt great (mentally and physically) when I was done.  

I’m not a doctor, so if you have concerns about starting any kind of daily movement routine, definitely seek counsel from your doctor before you begin.

Just like I did, I recommend that you start slow. Don’t push yourself too hard at first. For me, it was fifteen minutes on the treadmill. Maybe walking to your mailbox to pick up your mail is a good place to start. Maybe walk to the store instead of driving? Or maybe leash up your dog and do a lap around the block. Any small step is a step in the right direction. And you’ll gradually increase your speed and/or distance as you get stronger…maybe in a week or two you’ll do two laps around the block, and maybe another couple weeks later you’ll walk a mile, then maybe in six months, you’ll a climb a mountain! Yes, I did that!

Of course you want to find what works best for YOU. You’ll want to figure out what movement best fits your personality, your schedule, your lifestyle. your goals, and your budget. One key is finding the activities that give you joy, make you feel good (mentally and physically) and even when it’s hard, it keeps you going back for more. Another key is finding the best time of day to dedicate to your fitness routine. And a final key is finding the right venue and trainer/instructor/group for you. Is it a class, playing in a league, going to the gym, working out in private or getting out in nature with friends? For me, it’s a combination. My point is that moving your body doesn’t have to be lifting weights or sweating for hours in a gym, but if that feels good to you, then that is exactly what you should do. 

It’s best if you make exercise a routine. And if you can recruit a buddy (a dog, a partner, a friend) to help hold you accountable that’s another good way to stay engaged. Some people find that a financial obligation such as joining a gym or paying for a series of classes holds them accountable.

I’m a morning person and I find if I don’t do my “base workout” first thing in the morning, it nags on me all day long. So, I roll out of bed put on my sweats and sneakers and jump into my “base workout” every single day, even when I’m on vacation, traveling or I’m feeling a little under the weather as it just makes everything better.

My base workout includes cardio, strength/resistance and a little flexibility (stretching) and takes me just over an hour. I also love to walk my dog daily and she loves it too. I get to a yoga classes a few times a week, which forces me to work on my flexibility and balance as well as bringing in a meditative aspect to the equation. And on weekends, I have more time, so I get to sprinkle in more time consuming and different activities such as long bike rides, paddle boarding, snowshoeing, or sometimes going to a concert and singing and dancing to live music for a couple hours!  

And just a side note on dancing… this is a great place to mention that not only is it a great cardio and coordination workout, someone once told me that if you are feeling sad or low, the best medicine is dancing. It’s true. Turn on your favorite tunes and dance like no one is watching! It’s a cure all. Not only will you work up a little sweat, but you’ll feel lighter both in your body and in your spirits. Dancing truly is medicine for the soul. And try crying when you are dancing. It’s IMPOSSIBLE.

Soooo, what is it for you?  Tennis? Spin Class? Golf? Volleyball? Boxing? Martial Arts? Running? Pickleball? Swimming? Bike riding? Or maybe it’s jumping jacks and push ups for you. The options are endless!

If you aren’t convinced that exercise is right for you, here’s a different way of thinking about it that might change your mind. I once read something in Dr. Ryan Wohlfert’s newsletter that stuck with me. He talked about phrasing activities and habits around a mindset of, “I get to” instead of “I got to.” He went on to say (and I paraphrase) it is a subtle difference, but the brain knows the difference. And this little shift in thinking changes your brain neurology and can change your perspective. Instead of thinking of it as something you have to do, like a chore, your brain thinks of it as NOT being a chore, but more like a privilege or gift. And it truly is a gift to be able to move and maintain your body. If you are ever in a position where you can’t do that for whatever reason, you’ll fully appreciate what I mean. 

So, what do you “get to do” today to “MOVE IT” ?

Click HERE to meet Olive! 

The journey to a healthier, happier you is so worth it. I know—because I lived it.

I stopped chasing skinny and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine. I share the whole story in my book.  Click here to learn more and see what’s possible.

This photo was part of a 10 mile hike in the town where we live. What a challenge it was lots of climbing up-hill and beautiful views on the down hill. So worth it. And what an accomplishment to go from no movement, to 15 minutes on the treadmill, to this 10 mile hike (which we do regularly). That’s what I momentum!