“The most up to date information on exercise is encouraging; especially for people who have been sedentary and have had difficulty trying to live up to the seemingly ever-changing, complicated and demanding exercise recommendations from the government and health establishment.

For the vast majority of people, fitness is a much more important indicator of health than fatness:
1. The greatest gains in health-related fitness are achieved when people go from being sedentary to getting even small amounts of physical activity.
2. Physical activity does not have to be done all at once to achieve significant health benefits – three 10-minute periods of exercise are as good as one 30-minute period.
3. All kinds of movement count, including walking, gardening, dancing, sports and running after your kids.”

- Dr. Jon Robison, 10 Things You Can Do Right Now to Ease Concerns About Your Weight and Improve Your Health, published by WELCOA

I have worked with clients that are scared to move their bodies for fear of failure, hurting themselves, not being able to breath or just for the simple fear of MOVING! 

But as Dr. Jon Robison encourages us, just a little movement each day can be extremely helpful for your health and you can pick movements that feel good for you.  You don’t have to be running a marathon, playing a full game of football, climbing a mountain, or anything so extreme to benefit from movement. All it has to be is simple movement for a few minutes a few times a day that is enjoyably for you and your body. 

We all have to move throughout the day to get to where we want to go.  For example, we move first thing when we wake up; we move to get out of bed; we move to have our breakfast; we move to catch a bus, and to drive a car.  We move to get to our place of work, and when we have children, we move a lot more - especially when they’re toddlers. I should know: I have one, and he keeps me moving alright! 

So, when thinking about moving more, all you need to think about is your daily routine. 

What do you do during the day that involves moving your body?  Once you have defined what activities move your body during the day, all you need to do is increase the movement of that particular activity or/and find an activity that involves moving for enjoyment.  The main idea is to take longer getting places by taking a more circuitous route.

Here are five examples for you. If you can say “I do x” then try what’s written afterwards.

1.) I drive to work. Park farther away from the entrance to your work.
2.) I work in a multi-story building. On a daily basis, take 1 flight of stairs and catch the lift the rest of the way.  Increase the amount of stairs when and if it feels comfortable for you.  (Be mindful to wear flat, non slip shoes)
3.) I do not work. Before you go to the kitchen or the bathroom during the day, walk around your home once; 5 times, sit on the couch and stand up (this must be completed in a controlled, slow manner without slippery shoes, surfaces or floors).
4.) I enjoy doing things with my hands. Get a tennis ball, basket ball, any size ball that is suitable for bouncing; toss or bounce it lightly whilst watching tv, looking at the computer or doing something else you usually do that is sedentary (always be mindful not to damage anything or your walls).
5.) I love being at my computer. Once every hour when you are at your computer, stand up and sit down up to 5 times (this must be completed in a controlled slow manner with no slippery shoes, surfaces or floors).  Alternatively or in addition, every hour or every other hour, walk into each room of your home or outside and to the end of the block or bottom of the driveway, and then go back to your computer.

These are just a few tips and ideas for you to get started.  If you have trouble coming up with ways to move, let me know, and tell me a bit about your daily routine. I would love to help you find a solution!

Also, if you have additional little ways of adding movement to your day, please share them with us in the comments!

Check out the other great More of Me to Love tips and blogs.

As a personal trainer who's always loved her body, Sue Bary was tired of being classified as 'mildly obese' and wanted to help others experience Enjoyable Body Movement without being subject to the usual verbiage of weight loss and dieting. Thus, she created enarji, a personal training practice steeped in the Health at Every Size approach and attitude. To learn more about Sue, click here. Because you are a special More of Me to Love member, Sue wants you to enjoy a FREE consultation through enarji's Virtual Health Coach services. .(JavaScript must be enabled to view this email address) to schedule your free consultation today!