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Exercise?!? I Thought You Said Extra Fries!
When the love of his life passed away after 40 years of marriage, Bob found another passion when a friend introduced him to dancing. Last year, at 94 he had to quit dancing due to a lung condition, but he can still describe the joy and lightness he felt on the dance floor. Undeterred by his health issues, he is now diligent with a resistance and mobility routine completed every day in his living room. Bob looks and acts at least 15 years younger than his chronological age and I believe that his love for and commitment to movement is a primary reason for his youthful attitude. I love to learn from my clients aspects of a long happy life.
Remember a time in your life when you were not able to move due to an injury or business or travel. How was your physical and mental health? How did it change your outlook on life?
Now think about your favorite way to move- i.e.. dancing, walking, stretching, gardening, etc. How do you feel when you are moving? What does that activity mean to your life?
Dr Kelly McGonigal is a Stanford psychologist, award winning science writer and the author of multiple international best-selling books including The Joy of Movement. She shows how movement is intertwined with some of the most basic human joys, including self-expression, social connection, and mastery and why it is a powerful antidote to the modern epidemics of depression, anxiety, and loneliness.
Movement does not have to be hard. In her book, McGonigal explains how even the simplest movement provides an immediate reset for your mood and brain chemistry. She also shows how repeatedly contracting any muscle, through continuous exercise, releases antidepressant substances called myokines that scientists have dubbed “hope molecules.” The best news is that you don’t have to become a marathoner or gym rat. Every movement counts!
So, what if you’re struggling to get more movement into your life? Here are some suggestions:
- Have a playlist and simply do whatever movement feels accessible to you. It could be stretching, walking, dancing or just moving your arms.
- Find the best time in your day to move and provide an immediate reset for your mood and brain chemistry. Try moving just after waking or at the end of a tough day at work.
- Experiment with different ways to move, then go out and find a community that supports you. Moving with others can improve social connections and foster a sense of support, accountability and community.
- Make your activity fun. Ask yourself, “What would movement look like if it were more fun? Then find and do the most enjoyable version of exercise you can do.”
Another way to get the benefits of movement is to incorporate “exercise snacks” into your day-
- Dance to your favorite songs in your living room
- Do one minute cardio (climb stairs, mini squats, leg swings)
- Park in the farthest spot at the grocery store.
- Walk five minutes after each meal
- Sit on the floor and stretch after dinner
- Try a standing desk
- Plan a ‘walking date’ instead of a dinner or drinks to catch up with a friend
- Sign up for lessons in a new skill or sport
- Do ten mini squats or counter-top push-ups while your coffee is brewing
- Stand on one leg while you are brushing your teeth (don’t forget to switch legs)
“If you are able and willing to move, your muscles will give you hope. Your brain will orchestrate pleasure and your entire physiology will adjust to help you find the energy, purpose, and courage you need to keep going.” – Kelly McGonigal, author of The Joy of Movement.
Keep moving. Be like Bob!
Resources-
The Joy of Movement: How Exercise Helps Us Find Happiness, Hope, Connection and Courage by Dr. Kelly McGonigal
Built to Move: The Ten Essential Habits to Help You Move Freely and Live Fully by Juliet and Kelly Starrett
PS. Ask me about the funny story related to the Extra Fries meme.
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Be joyful, Trish