Everyday Movement

When movement and exercise are part of your daily life, it changes everything, especially as we age. Building muscular and skeletal strength serves us well by keeping us mobile and steady. Exercise also  contributes to brain health, helps manage weight, reduces the risk of disease, and improves our ability to do function well and participate in everyday activities.

Despite all these positive effects, so many people I know just do not engage in a regular exercise routine. The reasons abound but the most common I hear are:

• Lack of time
• Lack of energy
• Don’t know how
• Aches, pains, and injuries

Let’s address each of these. If you see yourself in the scenario, perhaps some of my suggestions will help you overcome your hesitation.

Lack of Time – This is probably the one I hear most often. I get it – we all live busy lives. My own day starts at 5:30 AM. and goes strong until at least 9:00 PM. Plus I travel a lot for work so that eats up time.  Yet I never miss a day of doing at least 30 minutes of exercise. That’s what gives me the energy to keep up with my hectic life. Here are some tips for overcoming time constraints.

• Try “exercise snacking,” doing short, ten-minute exercises a few times a day. When I have an especially busy schedule, I will exercise snack whenever and wherever I can squeeze in 10 minutes. For example, today I did a 10-minute online barre class, a 10-minute arms and light weights workout, and I walked for a while. Even if you only squeeze in ten minutes total, you’ll be better off.
• Look at your day and see where you are using time that could be redirected to exercise. Are you spending two hours a day on social media? Maybe carve 30 minutes out of those two hours and devote it to exercise.  If possible, do the exercise first so you don’t get sucked into a social media time trap. Perhaps make social media time a reward for your 30 minutes of exercise.
• Combine exercise with other activities. If you need a few items at the store, consider walking instead of driving there. I do this all the time – on the way to and from the store I’m getting in steps and on the way back, I’m adding some strength training by carrying my bags.
• Exercise while working. Throughout the COVID pandemic I walked during all of my Zoom calls.  I bought a flat walking pad (a small treadmill) and put a sliding table over the top of it, then walked for hours every day. It got to the point where people were disappointed when they logged in and didn’t see me walking. 

Lack of Energy – This is an interesting one because if you exercise, you are actually likely to gain energy. It’s not a lack of energy but rather a lack of motivation to overcome low energy to, as Nike says, “Just do it.” While the motivation to overcome low energy must come from within each of us, there are some tactics that might help:

• Find an exercise buddy. Years ago, I was 70 pounds heavier than I am now, which is a lot on my 5-foot frame and had asthma and other health issues. I struggled with exercising. I teamed up with my sweet friend Denine, and we set a big giant goal of walking 60 miles in the 3-Day fundraising walk for breast cancer research. Having someone to be accountable towards was the secret sauce for me.  It helps that walking with Denine is like a therapy session every time, even all these years later.  We never run out of things to discuss. Taking those initial steps set me on a path to where I am today – I don’t feel right if I don’t exercise daily, and I am fit and able to participate in so many types of exercise.
• Set a goal. When Denine and I set the goal to walk in the 3 Day event, I knew I couldn’t quit. I started fundraising and that made me feel obligated towards the generous donors. I now always set goals to keep me motivated and determined. Last year I set a goal of closing the exercise ring, the activity ring, and the stand ring on my Apple Watch every day, as well as walk 10,000 steps a day. Guess what? I achieved that goal. It wasn’t easy but having the goal in place kept me going and when I posted a video showing my rings closed every day for the whole year, it was highly gratifying. Even when I was tired or running out of time, I kept going to meet the goal each day.  My family thought I was crazy when I would walk around the house late at night because I needed just a little more to reach the goal before going to bed.

Don’t Know How – You may not know how to use the machines in the gym or what to do in a yoga class but there are ways to overcome a lack of knowledge so that you feel confident participating. Consider these ideas:

• Do something you are familiar with. Swimming is a good example. Or walking. Or dancing. 
• Watch “how to” videos online. There are videos for any kind of exercise you might want to do. 
• Practice at home before going to a gym or a studio. Build your confidence in the privacy of your own living room.
• Seek help from a trainer or coach. At the gym, ask for a demonstration of each machine that interests you. Or visit the gym with a knowledgeable friend who can show you the ropes.
• Don’t worry about being perfect. For instance, many people who would greatly benefit from yoga are hesitant to step into the studio because it is intimidating, or they believe they need to be more flexible to participate. That is the furthest from the truth and any decent yoga instructor will cue you to adapt the practice to your comfort level. Click here to learn about my Easing Into Yoga Workshop.

Aches, Pains, and Injuries – we’ve all got them but it’s counterproductive to avoid exercise because of aches, pains, or injuries when in many situations, exercise will help. For example, if your back hurts, exercises that strengthen your core will be a great aid to overcoming the problem. If you get headaches, gentle movement, such as some forms of yoga, might be just the medicine you need. Caveat: If you have an injury, be sure to consult with your physician to be sure your planned exercise will help, not hurt. Here are a few tips:

• Use the internet to identify exercises that might help overcome your particular aches and pains. When I had surgery on my ankle a few years ago, I didn’t want to stop my yoga practice, so I Googled information for chair yoga and practiced that way until my foot healed.
• Consider seeing a functional or integrative medicine physician who might be able to provide more of a whole-body perspective about what ails you. Click here to access the directory of The Institute for Functional Medicine.
• Consult an exercise physiologist who can help you design a custom regime to meet your unique needs.
• Be honest about whether it’s really your aches and pains stopping you or if that is just an excuse. You don’t have to go full on – consider a slow, small, rolling start.

Of all the suggestions above, if I had to pick the one idea that will get you moving, it’s the notion of finding an exercise buddy. Sharing the experience of exercising — and having accountability to someone else — is truly the best way to get started. And then who knows? Maybe soon I’ll see you on the Peloton leader board