Wednesday, October 17, 2012

Movement motivation

GET MOVING - Shake that butt!

Use it or lose it. If you don’t use your body, you will lose definition and strength in your muscles. Your heart and lungs will not function as efficiently and your joints will become stiff and sore.  As a remedial therapist, dealing with a wide range of clientele I often come across clients who just can’t find the time for exercise. As I do sympathise with their busy lives I do try to make suggestions on the importance of exercise and just moving their bodies.

Exercise is a natural mood lifter which makes you feel better and look better. With the exertion of physical exercise you will improve blood circulation and tone and strengthen muscles, including the heart.




Exercise is also a key to weight control because it burns calories. If you burn off more calories than you take in, you lose weight. It's as simple as that.


Exercise reduces stress, lifts moods, and helps you sleep better. It can keep you looking and feeling younger throughout your entire life.




Inactivity is a health risk. Perspiration contains substances that protect the skin from harmful bacteria. So go on, get sweaty.     



You can move your body without going to the gym.

*Take the stairs instead of the lift.
* Park your car further away than you need to.
* Sitting too long at the desk, stand up and stretch every hour.
* Take a small walk on your lunch break.
* Turn a social catch up into a walk or yoga class or meet at the pool for a swim.




Aerobic activities are important such as brisk walks, running, cycling or swimming to speed up your heart rate and bloodfow. Resistance training can help maintain a healthy weight and build muscle and bone strength. A mixture of Aerobic and Resistance training, along with STRETCHING is ideal in supporting a healthy immune system and overall health.

Personally I like to practice a form of yoga called Ashtanga Vinyasa which is my aerobic, resistance and stretching system all in one. Physiologically it is a remarkable combination of strength, flexibility and stamina, my pathway to better overall health.







Try to do at least 30 minutes of exercise a day. It might mean waking up an hour earlier and just going for a walk before you start your day. Find something that you enjoy doing. Ask a friend to go walking with you. Join a group such as a walking, running or a cycling group. Try a yoga or Pilates class. I was terrified at the thought of trying Yoga and now it’s a part of my daily routine.





 Start slow, you don’t want to put too much strain on your muscles and tendons if they haven’t been used in a while. Be realistic with your program and make it achievable for yourself. Three days per week is a good start.


 


Eat straight after exercise to help replenish your energy supplies and fuel the recovery process, a little snack containing some carbs and protein will do. Take a home-made bliss ball with you to enjoy after your session.

Make sure you include a cool down after your session. Include a light cardio cool down and don’t forget to stretch to help your muscles flush waste and ease back to their resting length. I used to have a really sore back when I played basketball and I was always getting injured. I never stretched and even when my coach asked us girls to stretch down we would most likely chat. It wasn’t until I started Yoga I discovered how inflexible I really was. Over the past couple of years I have gained so much flexibility and lost the constant ache in my back. There is always time to stretch and if there isn’t, make time!



Add stretching to your daily life. Instead of sitting on the couch or on the computer desk, sit cross legged on the floor to open your hips up, sit on a fit ball and make small bounces up and down to massage your vertebra or squat while brushing your teeth.






Stay motivated:
A whiff of peppermint oil has reported higher levels of motivation, confidence, energy, speed, strength, and alertness.

Sign an exercise contract:
Create a contract on when, where and how often you intend to engage in physical activity. Sign it and put it on the fridge with a picture of you and a picture of someone who motivates you.

Find an exercise buddy:
I don’t like letting other people down so I am more likely to stick to something if I commit to it. I am also more motivated when I have someone to push me along the way.







Stick at it and soon you will begin to experience the many benefits of exercise, including enhanced immune function and fewer colds and fevers, improved sleep and reduced stress.





It takes 28 days to create a habit so commit to 28 days of doing something every day and you will see the difference.

Good luck and don't give up




Peace n Love
Jeanette :)

3 comments:

  1. Thanks for the motivation kick! Sitting here on the couch I'm seriously inspired to set my alarm in time to exercise in the morning!

    Sarah x
    www.tellhershesdreaming.com

    ReplyDelete
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    I'll be back for sure!
    Ingrid x

    www.cohabitaire.com

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Peace n Love