02/06/2020
We’ve known for quite some time that aerobic exercise benefits cardiovascular health, but we’re now seeing that all types of movement, even slow and mindful practices like yoga and tai chi, additionally benefit our body through decreases in blood pressure, body mass index, and even cholesterol. Science is also showing additional physical benefits from movement, ranging from supporting brain health and cognition to balancing our stress response signals.
One study recently found a strong correlation between middle-aged women who were highly fit and a delayed onset of dementia. Those who were considered at medium-level fitness had a higher risk of dementia with an earlier onset than those who were at a high-level of fitness. We’ve also seen that with inflammatory disorders, like lupus, regular exercise and stress reduction techniques are able to moderate the inflammation and decrease associated symptoms.
So what’s the best way to begin a new movement routine? Here are my top five tips for overcoming the intimidation of a new workout routine and settling in to activities that work for your body and schedule:
1. Make it fun!
This piece is huge. Choose activities that are appealing to you—whether it’s hiking, an online yoga class, biking, running, or even just going for a walk -- if you don’t choose something you enjoy it will be infinitely harder to stick with.
2. Start small.
You don’t need to go from couch potato to marathon runner in a week. Take small steps towards increasing your physical activity, so that your body can adjust safely and you can take the time to recognize minor benefits and improvements in your everyday life. If walking is where you want to start, incorporate a 15 minute walk into your schedule twice a week for the first week. Then add an extra day the next week. Then add 5 minutes each day. Allow yourself the room you need to change your approach if needed and monitor your results.
3. Give yourself a day or two off.
Once you start feeling the powerful benefits of exercise it’s easy to make it a part of your everyday schedule. While this is a wonderful thing, it’s important to remember that in order for the body to fully reap the benefits of exercise, it also needs a day or two of rest each week. Our muscles and bones need time to mend and strengthen after a challenging workout. This doesn’t mean you should lay around and eat junk food all day, it’s still helpful to get out on a mellow walk or do some light stretching on “down-days”, just be aware that high-intensity exercise can actually be stressful on the body when done seven days a week.
