Daily movement: How to make it a part of your life without feeling overwhelmed

Daily movement is essential for our overall health and well-being. It can help to improve our mood, reduce our risk of chronic diseases, and boost our energy levels. But for many people, the idea of fitting regular exercise into their already busy lives can feel daunting. I often hear people say they don’t have enough time because we have been conditioned to think anything less than an hour isn’t worth it.

This is usually when I introduce EXERCISE SNACKS.

An exercise snack is a short burst of high-intensity movement or exercise lasting at least two minutes. It is a great way to get some movement into your day, even if you are short on time. Exercise snacks can be done anywhere, anytime, and require no special equipment. Some examples of exercise snacks include:

• Jumping jacks

• High knees

• Butt kicks

• Mountain climbers

• Push-ups

• Squats

• Lunges

• Stair climbing

• Jumping rope

• Sprints

Exercise snacks have been shown to have many health benefits, including:

• Improved cardiovascular health

• Increased muscle strength and endurance

• Reduced risk of chronic diseases

• Improved mood and energy levels

• Enhanced cognitive function

Choose one or two exercises for an exercise snack and perform them for 30-60 seconds each. You can repeat the circuit 2-3 times for a more challenging workout. Here is an example of a simple exercise snack circuit:

• Jumping jacks: 30 seconds

• High Knees: 30 seconds

• Mountain climbers: 30 seconds

• Push-ups: 30 seconds

• Squats: 30 seconds

• Lunges: 30 seconds

Depending on your fitness level, you can modify these exercises to make them easier or more difficult. For example, if you are new to exercise, you can do wall push-ups instead of regular push-ups or lunges without weight. Exercise snacks are a great way to get the movement you need to improve your health and well-being. They are also a convenient and easy way to add some activity to your day, even if you are short on time.

If exercise snacks aren’t your jam and you want to be a bit more intentional about daily movement, here are a few tips on how to make daily movement a part of your life without feeling overwhelmed:

• Start small. Don't try to do too much too soon. Start with 10-15 minutes of movement daily and gradually increase your time moving as you get stronger and more fit.

• Find activities you enjoy. You're less likely to stick with your workouts if you don't enjoy them. Find activities that you find challenging and fun. There are endless possibilities, such as walking, running, biking, swimming, dancing, or playing sports.

• Break it up. You don't have to do all of your movement at once. You can break it up into shorter intervals throughout the day. For example, you could take a 10-minute walk before and after work and do a few bodyweight exercises during your lunch break. (exercise snacks)

• Make it a ritual. Schedule time for movement in your day just like any other important appointment. Once it becomes a habit, it will be easier to stick with.

Here are a few specific ideas for how to integrate daily movement into your everyday life:

• Take a walk or run before or after work.

• Take the stairs instead of the elevator.

• Park further away from the entrance when you're running errands.

• Get up and move around every 20-30 minutes if you have a desk job.

• During your lunch break, do some bodyweight exercises, such as squats, push-ups, and lunges.

• Join a fitness class or sports team. If you are local to Ponte Vedra Beach, I recommend my training studio, Momentum Fit. To learn more, click here.

• Take your dog for a walk or play fetch with them in the park.

• Go for a hike or bike ride on the weekends.

Remember, any movement is better than none. Don't be afraid to get creative and find ways to move your body to fit your lifestyle.

Here are a few additional tips to help you make daily movement a part of your life:

• Set realistic goals. Don't try to do too much too soon. Start with small, achievable goals and gradually increase them over time.

• Find a workout buddy. Having someone to work out with can help you stay motivated and accountable.

• Reward yourself. When you reach a fitness goal, reward yourself with something you enjoy. This will help you stay motivated and on track.

Don't let the fear of feeling overwhelmed stop you from getting the movement you need. Start small and gradually increase the time you spend moving each day. By following these tips, you can make daily movement a part of your life and reap all the benefits that come with it.

If you want help creating a plan that works for you, fill out the form below, and I will get you started!