Senior Series: Movement
Incorporating Movement Into Your Life: A Guide to Staying Active
As your schedule is about to change dramatically, it’s crucial to find ways to incorporate movement into your daily routine. Life can get busy, but making physical activity a priority is essential for your overall well-being. Regular exercise not only helps manage stress but also enhances sleep quality and cognitive function, making it easier to navigate life’s challenges.
The Benefits of Regular Physical Activity
Stress Management: Engaging in physical activity releases endorphins, the body’s natural mood lifters. This can help alleviate stress and anxiety, allowing you to approach tasks with a clearer mind.
Improved Sleep Quality: Regular exercise can help regulate your sleep patterns, making it easier to fall asleep and stay asleep. A good night’s rest is crucial for recovery and maintaining energy levels throughout the day.
Enhanced Cognitive Function: Physical activity increases blood flow to the brain, which can improve memory, focus, and overall cognitive performance. This is especially beneficial during busy periods when mental clarity is needed most.
Getting Started: Aim for 150 Minutes
To reap these benefits, aim for at least 150 minutes of moderate-intensity exercise each week, or 75 minutes of vigorous activity. This could include activities like brisk walking, cycling, or swimming. Additionally, incorporate two full-body strength training sessions each week.
Build Healthy Muscle for Your Future Self
This is a prime time to build healthy muscle, and your future self will thank you for the effort you put in now. During this season of life, your hormones are designed for growth, recovery and development. Your muscles can adapt quickly to weight training and respond to exercise with creating new satellite cells (muscle stem cells). Trained muscles develop more myonuclei which means faster growth and muscle memory (faster regaining strength after a break from training).
These muscles will help:
➡regulate metabolism,
➡strengthen immune system
➡be reserve during times of injury and illness
➡help improve mood
➡help prevent injury during activities/sports
➡enhance bone health
Here are some ways to fit movement into your schedule:
1. Make It Convenient
Choose activities that are easily accessible. Whether it’s a quick workout at home, a walk around the neighborhood, or hitting the gym, finding convenient options can help you stay consistent.
2. Find What You Love
Experiment with different forms of exercise to discover what you enjoy most. Whether it’s dance, yoga, hiking, or team sports, enjoying your workouts will make it easier to stick with them.
3. Schedule It In
Treat your workouts like important appointments. Block out time in your calendar for physical activity and hold yourself accountable.
4. Incorporate Movement Into Daily Life
Look for opportunities to move throughout your day. Take the stairs instead of the elevator, walk or bike for short errands, or do a quick workout during breaks.
Final Thoughts
Embrace this opportunity to prioritize movement in your life. By finding ways to stay active, you’re investing in your health, well-being, and future. Remember, every bit of movement counts, so get out there and make it happen!