Move it.
Preface
This post is the third one in a series of 7 and is based on my pdf-guide ‘7 challenges to make almost everything a bit better’. You can download it from here. This guide is an attempt to show that living healthier, happier and caring about our future on this planet is not difficult. It does not call for fancy diets, prescription pills, hippie lifestyle or expensive ‘green’ gear.
There are a couple of rather basic but paramount things we can do that have a positive effect on several aspects of our lives. And in here, they are called challenges (because who doesn’t like a nice challenge?).
Challenge 3: Move it.
It recharges you, makes you happier, reduces stress, makes it easier to sleep well, improves your cognitive performance and concentration. Yet, according to WHO, as the income level of a person or a country increase, the activity level decreases, and all the consequences follow.
Movement does not have to be limited to exercising. Walking is also a movement. In fact, walking does so much to your body, that is can rightly take 2nd place as a most efficient medicine. Sleep takes the first place, of course.
Moving and exercising does not start with purchasing equipment either. You do not need any equipment or gym memberships to move more.
Minimal duration
To keep yourself in shape and in good health you must have at least 20 to 30 minutes of exercise a day — just 20 minutes is already enough for your brain and body to start benefiting. In this case, the more the better, of course. However, even the smallest effort, smallest activity is better than no activity at all. It does not have to be an epic 4 hour sweat session.
Creating opportunities
Seek opportunities to move. Change your default transportation mode to walking or biking. Do not take an elevator but climb the stairs. Go for after dinner walks. Squeeze a mini dance party of 9 minutes. Do 10 minutes of yoga or stretches in the morning. Nowadays there are plenty of apps offering exercise sessions of different durations, level and type of activities for free. Get one and take advantage of it.
Actions:
1. Write down how many times you use your car (if you have it) or public transport, when and with what purpose. Which of these trips you can make by bike or by foot? Plan it in and try for 30 days.
2. Plan small workouts in. Decide which ones and when. Set yourself up for success by preparing clothes in advance, setting reminders.
3. Seek small extra possibilities to move — stairs instead of the elevator, pick up trash around your neighborhood when walking, mini workout sessions while waiting for water to boil, for example.
