Move, Baby, Move


A man carrying his girlfriend on his back.

I have often wondered why habits come and go, but some last a lot longer. Gretchen Rubin suggests that habits that bring about positive noticeable strengthen your self-control “serve as the Foundation for forming other good habits.” [59] Sleep, movement, nutrition and decluttering are foundational habits that make it easier to make other habits stick.

True, when you get enough sleep, you can tackle the world head-on. And moving your body makes you feel strong and vibrant. Eating nutrient dense foods feeds your body and then it becomes healthier and stronger. Lastly, decluttering your environment can bring about freedom, calm and peace. Yes, I agree these four habits are the foundation stones to build other habits upon.

I love Rubin’s description of the foundation of movement — “Physical activity is the magical elixir of practically everything.” [61] Why? Moving your body relieves excess cortisol and anxiety, boosts your energy levels and with that your mood, improves circulation so your nervous system and brain are firing on all cylinders and helps with maintaining a healthy weight. Simply put, moving your body is able to energize and calm you.

Tweetable: Imperfect movement is better than perfect inaction. Tweet!

The hardest part about making regular movement a part of your habits is making it stick by choosing a routine that suits your temperament and schedule. Rubin suggests answering eight questions to consider before deciding whether the exercise you’ve chosen will work for you [62-63]:

  • Do you like to do things in the morning or at night?
  • What motivates you — competition or not?
  • Do you enjoy moving to a strong driving beat like Zumba or do you prefer a quiet background like in yoga studios?
  • Do you work better with external accountability like group participation or hiring a trainer? Perhaps you find internal accountability sufficient.
  • Do you like to challenge your limits with your exercise? Or do you like habitual familiar activities and locations?
  • Do you thrive as an individual or as a team player? Sports or games?
  • Is it inconvenient to take a shower after sweating it out? Do you prefer to head home for that shower?

How many times to you think that if you increase your movement or gym time you will lose weight? I know all too well that if you workout more that you won’t necessarily trim down or lose weight on the scale. Exercise doesn’t promote weight loss. Losing weight is more about setting healthy habits and food choices are the greatest contributor to that success. In fact, Tosca Reno, author of The Start Here Diet and the Eat-Clean® books, suggests that “by simply removing your hidden food from your diet you will lose weight.” [85] Rubin concludes the same thing — “There are many compelling reasons to exercise, but study after study shows that weight loss isn’t one of them. The way to lose weight is to change eating habits.” [64]

So incorporate functional fitness into your life — that is, move your body! How?

  • Walk up the stairs instead of taking the elevator or escalator
  • Stand up while using your computer
  • Take walks while making phone calls
  • Walk a few laps around your office building before entering, and after leaving, the building
  • Park further away from shopping store entrances to include more steps
  • Use an evening walk as family time to catch up on your kids’ and spouse’s day
  • Enlist a walking buddy, such as a neighbour or even your dog, to keep you motivated
  • Sweep or vacuum the floors
  • Clean a room in your home — yes, you can get sweaty cleaning and the bonus, your home sparkles
  • Play with your children or grandchildren
  • Use real life “must dos” to move your body
  • Pick up and put away items to “tidy” your space
  • Put laundry away, one item at a time
  • Rake leaves
  • Go dancing
  • Attend a Zumba class
  • Go for a walk with a friend
  • Garden and do yard work
  • Wash and wax your car

Moving your body is known to maintain your weight. Why? Well, active people (moving a minimum of 30 minutes per day or moving 8-10,000 steps) are less likely to gain or regain weight, as compared to inactive people. Inaction equals unhealthy body and disease. Sitting is being inactive. “Indiana University researchers found that a simple program that uses pedometers to monitor how much people move throughout the day was effective at increasing physical activity, decreasing sitting time, a particular problem for office workers, and helping participants drop some pounds.” [http://www.medicalnewstoday.com/releases/261289.php]

What are you doing to move your body more? Do you have any tips you use regularly? I personally use a fitness tracker to make sure I am moving more than I am sitting. Take a moment to share. I enjoy hearing from my readers.

Needing some help to improve your food choices to start dropping a few pounds? Take action by emailing Brenda to schedule a FREE Discovery Chat. Sometimes all you need is a person to make you accountable. Brenda can be your cheerleader and coach, but not unless you take time to reach out. Don’t wait until January 2016 — Instead choose to thrive through the holidays, starting the New Year with success under your belt rather than a spare tire above your belt line.

Watt Works Nutrition Blog Posts on Movement and Exercise
Activity or Exercise – Are They Different?
Like Riding A Bike
5 Healthy Habits for Consistent Fat Loss Through the Holidays
I Want to Get Healthy!


Resources
Rubin, Gretchen. Better Than Before: Mastering Habits of Our Everyday Lives. Canada: Doubleday Canada, 2015.
50 Great Reasons to Exercise PDF


About Brenda

Brenda loves learning and sharing what she's learning with you. She is a certified keto/carnivore coach with Keto-Adapted (Maria and Craig Emmerich, a certified holistic nutritional consultant (CHNC), and a natural nutrition clinical practitioner (NNCP).