Step 3 is to MOVE!
No doubt about it, our bodies were designed to move. It is truly amazing to watch athletes, especially gymnasts, and see what the body can do with movement. Our sedentary lifestyles are a major contributor to so many people who end up with limited range of their movement. Just as water gets stagnant without moving, your body was designed to move.
If not maintained, your body stagnates as well and loses it’s ability to move.
Movement used to be a natural part of our life, most everything we did created some form of movement. Now it has been replaced with our modern day conveniences. Years ago, you had to get up to change the channel or answer the phone, which gave you a break from sitting. Now,
everything has devices to do the work for you, and it also keeps you from moving. You don’t even have the option anymore to change things manually. Even the new Alexa takes voice commands from across the room.
To keep moving is something you actually have to think about doing these days. It’s less a not a part of our daily routine unless we plan for it. We even have devices like Fitbit that help us keep track of how many steps we take, to help us improve the amount we walk. We have to be reminded to move. But that doesn’t have to be the case. It’s easy to make a few changes and put more movement into your life.
Here are some very simple ways for you to add more movement during your day. Whenever you begin any new routine, make sure what your capabilities are. If you have past injuries or surgeries, it may be better to start in a rehabilitation program as your best choice. They are trained to help develop the muscles in areas of concern.
If you are starting on your own, it is recommended to check with your doctor.
You may want to start with simple stretches. As you do, take the movement to the end of your range, just push that envelope ever so slightly; never with force or to the point of pain. As you continue to do this over a few days, you will find an even greater range to push against.
A colleague of mine started out with wanting to touch her hands to the floor and thought it wold be easy as her grandkids do it all the time. She found out she could not do it. That first time reaching for the floor, her hands stopped just below her knees. It was very disappointing.
Determined to change it, she would go to her farthest reach, then reach ever so slightly beyond it. Never to the point of pain. It took 2 months, 3 to 4 times a week, before she could reach all the way to the floor. She was elated with her accomplishment.
Yoga is a great way to improve your range of motion and flexibility.
Here is Arthur’s amazing story using yoga. If your new to yoga, be sure to start at the most basic level; then do as much as you comfortably can. Staying with it is the key to maintain any gain and to successfully reach your goals.
If you like to dance, there are many videos online to move to. One that is fun to do is Body Groove. As a rule, do any movement to your personal ability when you start. The longer you stay with any program, the more improvement you will see.
Think about your day and find ways to increase your movement. Park further away from the door at the store. Use the stairs when you can. Walking anywhere you can is an excellent way to get moving. When standing for long periods of time, swing your hips from side to side, kick your legs behind you, raise your feet up and down like walking in place or do lunges, front and/or side. Be creative and have some fun!
Does your job have more sitting than you would like or find yourself sitting on the couch long periods of time? Raise your arms and legs several times in a row or in a motion of up, out and down. Get a small pedal machine and use it while you are sitting there. This will also increase your breathing which increases your cognitive ability that helps in thinking clearly.
The latest research shows amazing results that movement actually helps in maintaining better health and balance for your body. As muscles continue to work together, strength is maintained giving you better balance, and the result is you have a lower risk of falling.
Movement helps to:
Relieve stress that has built up
Calm feelings of depression or anxiety
Improve learning ability
Build your self esteem
Improve mental function keeping Alzheimer’s at bay
Lower your risk factors of osteoporosis, diabetes, and more
Release endorphins that help you just plain feel better.