Three lifestyle focuses that are within your control, and can make a big impact on your overall health and wellness is moving often, consuming optimal nutrition for energy production and overall health, as well as quality recovery/regeneration.
This post will dial in on the movement pillar. As many know, movement is important part of optimal living, it is in my belief, that one of the biggest leading causes of diabetes, metabolic disfunction, cardiovascular disease, and weight gain is having a sedentary lifestyle. The reality is that your body was designed to move, be productive and move often.
As a person gets older, what tends to happen is, most individuals start to move less. Your habits change the moment you hit college and or hit the job market. Heard of the freshmen 15? You may start to sit more often studying and or spending more time at a desk job compared to when you were in your teens playing sports, spending time outside with friends, or simply much ore active. Fast forward to where you are now at your career, in your late 30’s or early 40’s with one to three beautiful children, a partner, and you are now potentially working long hours with more home responsibilities, and with potential bad habits such over eating, alcohol consumption and smoking.
This creates high pressure and stress, your habits change and unfortunately start moving less, and start sitting often at a desk as your time and priorities shift. Then when you come home you may sit in front of the television to relax your body from dealing with the day to day stressors. The last thing you are thinking about is getting additional movement in and I understand because I’ve been there. However, the lack of energy usage through out your day to day, coupled with eating more or even the same as you were younger plus potentially drinking, smoking and other factors contributes to uncontrollable weight gain, cardiovascular issues, high blood pressure, and other concerns. You wake up, look in the mirror and question how you allowed your body and health get to where it is now. Yet it is not too late, there is hope and you can do something about it.
It is important to figure out ways to get quality movement in throughout the day. If you find yourself seated often, take time to get up out of your desk and move around for a few minutes, take a walk across the hall, throw out the trash, walk up and down some stairs, take a 5-20 minute break and walk outside with your family. Do what you can to allow your body to burn excess energy/calories and create blood circulation. Even if you exercise often throughout the week, it is important to increase your Non Exercise Related Activities to optimize your wellness. If possible, get a membership your local wellness center/gym by your home and or where you work. If getting to the gym is a concern, focus on getting a minimum of 10K steps on a daily basis.
According to CDC Adults need a minimum of 150 minutes of Moderate-Intensity Aerobic activity and a minimum of 2 days a week of muscle strength training for optimal activity levels. A technique you can implement is using a tracker such as an apple watch or Samsung watch, whoop or Oura ring and set daily movement goals that you would like to accomplish. With the Apple Watch or Samsung Watch you an set your movement, exercise and standing goals for the day. You can customize it to your current fitness level and increase your goals a little bit each month for self accountability.
If you are having difficulty setting SMART goals or need support coming up with an optimal wellness. plan, schedule a free consultation and I will be happy you place your body in the best position to succeed/heal. Stay tuned to pillar # 2, Optimal Nutrition.
