Physical health and mental well-being are our goals. Moving your body has immediate and long-lasting effects. Just as nutrition, lifestyle, and habits affect your physical health and wellness.
This blog is a part of a series on well-being. The series started on May 3. Please take time to review the May blogs we are creating a comprehensive well-being plan. I am not a doctor, and my advice is based on my experience with my health and research. Consult your doctor before making a new exercise plan. Share your plans for improvement and well-being with your medical partners; they can help you.
Our physical, mental, and emotional health are tied to nutrition, movement, and sleep. As we learn more about our bodies and minds, we can develop a stronger plan for improvement and changing habits, changing our lifestyle permanently. It is time to set up our step-by-step plan. I suggest writing in a journal or using some form of tracking your goals, steps, and progress. As you develop your plan, focus on what truly matters and seek clarity.
Physical activity is the most transformative thing you can do for your brain today, by Wendy Suzuki.
How Lifestyle Choices Influence Mental and Physical Wellbeing, Hippocrates wellness long-lasting effects
“Health is a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.” – World Health Organization.
We must recognize the mind-body connection when creating our step-by-step well-being plan. Similar to how nutrition can be medicine, exercise, and movement can also be preventive medicine.
Benefits of exercise or movement
Your Body
Exercising regularly
- Improves your cardiovascular health
- Strengthen your muscles
- It can improve your flexibility
- Movement can help prevent chronic conditions such as heart disease, diabetes, and obesity
- It boosts your immune system and your mood
- Reduces inflammation
Many outdoor activities prompt social connections. Along with the benefit of exercise, we get a feeling of belonging. Physical activities such as team sports and walking with others create important bonds for our emotional and physical health. Getting that added boost from others can be found in dancing, exercise classes, and outdoor games. Find a movement partner.
Exercise increases energy levels. Movement keeps our circulation pumping. And as a result, you feel more vibrant and alive – energized. Exercise also triggers an increase in hormone levels that contribute to overall well-being.
Exercise promotes better sleep. It regulates your circadian rhythm, which is your internal clock. Sleep is how our bodies restore our energy reserves. You will want to avoid working out close to bedtime. As bedtime approaches, you want to relax slowly and do calming activities. To keep your body at optimal levels of energy, get at least seven hours of sleep per night.
Prioritize your sleep schedule. Determine a fixed time for going to bed and getting up and keep that schedule seven days a week. You find you will become energized if you get enough sleep. As with all the components of our well-being plan, consistency is critical to your success.
Tips for Better Sleep, by Centers for Disease Control and Prevention (CDC). According to the CDC, be consistent, go to bed and wake at the same time each day, even on weekends.
Healthy Sleep Habits, by American Academy of Sleep Medicine (AASM). Your behavior during the day, especially before bedtime, can have a significant impact on your sleep.
Movement is a natural stress reliever. Physical activity reduces cortisol levels and promotes relaxation. We are not just talking about exercise, but movement throughout the day is essential. Incorporate movement breaks during the day to manage stress.
Exercise improves body composition, muscle tone, and posture. Feeling capable positively affects self-esteem. Remember that movement isn’t about achieving a specific appearance—it’s about feeling good in your skin.
Physical Activity is Good for the Mind and the Body, by ODPHP Director RDML Paul Reed, MD., Health.gov.
The Vital Role of Movement in Daily Life: A Journey to Health and Wellbeing, by athomp9
The Power of Movement, by Karen Dubin, PhD, LCSW
Your Brain
Exercise promotes cardiovascular health, which is good for your body and brain. It improves blood flow to your brain; this increased blood flow supports brain function.
Movement reduced chronic inflammation. Exercise helps by regulating anti-inflammatory responses in your body.
Physical activity releases endorphins, the “feel-good” hormones. These neurotransmitters reduce stress, anxiety, and depression. Exercise also improves cognitive function, memory, and focus. Movement has a positive impact on your mental state of mind.
Movement also provides an outlet for emotions. When you’re stressed, angry, or overwhelmed, physical activity helps release tension. It allows you to process feelings and find clarity. Engaging in some types of movements, like tai chi or qigong, can enhance emotional balance. Helping you to find tranquility.
Exercise lowers stress hormones like cortisol. Chronic stress can hinder cognitive function.
So, the direct effects of exercise on the brain include better sleep, improved thinking and memory, feeling good, and reduced stress. You cannot buy this in a bottle of vitamins or magic potions. Our bodies and minds need to stay active for us to reach optimal brain health.
Physical Activity Boosts Brain Health, by Centers for Disease Control and Prevention (CDC)
How to change your exercise and movement habits
A couple of concepts to keep in mind. Think of these as your training wheels for lifestyle and habit changes. These are your tools to make the plan a reality.
Sitting for prolonged periods harms well-being. Regular movement counteracts the harmful effects of sedentary behavior. Set reminders to stand up, stretch, and walk around. Small actions accumulate significant health benefits.
Consistency is the most essential part of the plan. To change a habit, you have to be consistent. To reap the benefits of exercise and movement, you need to be consistent.
How Habits Pave the Path to Success, by Linda L. Picher
“We become what we repeatedly do.”
– Sean Covey
Start slowly, then gradually increase your exercise plan’s time or intensity. Begin with short walks, gentle stretches, or basic yoga poses. Gradually increase intensity and duration.
Start with an activity that you enjoy or love. I loved to run when I was young, and 6-12 miles was fun. But if you do not enjoy that type of activity, you would just be setting yourself up for failure. What do you like to do? Ride a bike, take a walk, go hiking. Maybe yoga. Try different exercises to find what you enjoy. Choose activities that appeal to you. Enjoyment determines consistency.
Mix up your workouts, walk one day, swim the next, and bike ride on weekends. Alternate between cardio, strength training, and flexibility exercises. Variety prevents boredom and keeps you motivated. Maybe a Monday-Wednesday-Friday workout, then a different workout of the other days.
Invite family and friends to join you. Having an exercise partner can boost consistency and enjoyment.
S.M.A.R.T Goals, Make your goals Specific, Measurable, Achievable, Relevant, and Time-bound. For example, aim to walk 30 minutes a day, five days a week.
Continuous improvement incrementally, meaning you do not have to run a marathon the first week. It takes time and effort to change your habits. Make slight improvements in your activity level. If you are consistent, you will see significant changes over time.
As with food intake, tracking progress helps you visualize what you are working to accomplish. Use a fitness app or journal to track your progress. I track everything I eat daily and have been doing so for four years. Of course, I am interested in studying what changes will do for my health, but I know the number of calories consumed each day, how much salt, sugar, carbs, etc. I can now maintain a normal body weight.
Ideas to try
- Schedule or block your time. For example, at 7:30 a.m., stretch and do some exercises at home; at 8:00 p.m., take a long walk. Set a time and stick to that time. This will help you build a new habit. Treat this like an appointment that you need to keep. Decide where you want to exercise, at home, or in a gym.
- Set 30-minute workouts at least 3 to 5 times a week.
- Establish a routine by exercising at the same time each day.
Make It Convenient. I enjoy walking and dancing because I don’t have to get ready to travel to a gym; it saves time. Choose activities that are accessible.
Listen to your body. Pay attention to how movement makes you feel. Adjust as needed, and rest when you are tired.
Conclusion
“Exercise is the key not only to physical health but to peace of mind.”
– Nelson Mandela
Consistency and gradual progress are key. Listen to your body, stay hydrated, and consult a healthcare professional.
Getting up and moving will improve your body and brain function, mental abilities, and sleep quality. Movement strengthens the body and reduces stress. It releases endorphins and elevates your mood. When you regularly exercise, your memory improves, your concentration gets better, and your risk of cognitive decline reduces as you age. If you are 30, you are not focused on 70, but what you do today will affect your life at 70. Take care of your body.
Keep moving. The more you move, the better you will feel. Do you remember the joy of playing as a child? Movement brings back that sense of play and fun. Whether dancing, biking, or playing a sport, find activities that make you smile. Enjoy the process and let movement be a source of happiness.
Movement is not just about physical fitness; it’s about nurturing your holistic well-being and embracing the transformative power of movement!
Let’s do this together!
Take Responsibility – No Excuses
Recommended Reading
The Important Relationship between Movement and Consistency, by Life Energy Foundation
Movement for Emotional Well-Being, by Darlene Marshall
Why Move More, The University of British Columbia
Citations
Photo by Gabin Vallet on Unsplash
Photo by David Clode on Unsplash
Photo by Marek Studzinski on Unsplash
Photo by Milada Vigerova on Unsplash