With each passing year, preserving our physical and mental health is crucial. While nutrition plays an essential role (as we explored in our previous blog post), movement is another key pillar of healthy aging. But don't think you need to spend hours at the gym to reap the benefits! Movement is about weaving activity into your daily life in ways you truly enjoy – a brisk walk, a dance class, gardening, or even simply taking the stairs. It's about embracing the power of everyday movement to support your ability to keep doing the things that bring you joy, and to live a healthier, fulfilled life.
Let's discuss the specifics of what 'movement' truly means, and how it differs from traditional gym exercise.
Movement vs. Exercise:
It's important to distinguish between 'movement' and structured 'exercise.' While exercise is a form of movement, movement encompasses a broader spectrum of activities integrated into your daily life. Think of movement as the canvas, and exercise as a specific brushstroke.
Non-Exercise Activity Thermogenesis (NEAT): This is the energy you expend for everything other than sleeping, eating, or dedicated exercise. It's the little things – walking, fidgeting, standing, household chores – that add up to significant health benefits. NEAT can substantially contribute to your overall energy expenditure and positively impact your well-being.
Everyday Activities: This includes those routine actions that keep you moving: walking to the store, taking the stairs, gardening, playing with pets or grandkids. These seemingly small activities contribute to your overall movement quotient.
Structured Exercise: This involves planned, repetitive physical activity aimed at improving or maintaining fitness. Examples include running, swimming, cycling, strength training, and yoga. While valuable, remember that movement goes beyond these structured sessions.
The Power of Everyday Movement: The benefits of regular movement are profound. It boosts your mood, improves sleep quality, strengthens your cardiovascular system, helps maintain a healthy weight, and enhances cognitive function. It's about more than just physical health; it's about overall well-being.
Consider the ripple effect: a simple daily walk can significantly boost your mood, triggering the release of endorphins—natural mood elevators that combat stress and anxiety. And, the benefits extend beyond just a surge of feel-good chemicals. Walking outside in the morning sunlight plays a crucial role in regulating your circadian rhythm—your body's internal clock that governs your sleep-wake cycle. When sunlight hits your eyes in the morning, it signals your brain to suppress the production of melatonin, the hormone that promotes sleep. This helps you feel more alert and energized throughout the day.
This morning exposure to sunlight also aids in the evening release of melatonin, leading to improved sleep quality—a significant advantage of incorporating regular movement into your routine. Regular movement helps regulate your sleep-wake cycle, leading to deeper, more restorative sleep. This translates to increased energy throughout the day and improved cognitive function. Quality sleep is also a cornerstone of longevity. During sleep, your body engages in vital repair and restoration processes, including cellular regeneration, immune system strengthening, and memory consolidation. Chronic sleep deprivation, on the other hand, has been linked to an increased risk of numerous health issues, including cardiovascular disease, diabetes, and cognitive decline. Therefore, the improved sleep quality that comes from regular movement directly contributes to a longer, healthier life!
Practical Tips for Incorporating More Movement:
Any Movement is Better Than No Movement: Even small increases in daily activity can make a big difference. Start with simple changes and gradually build from there.
Find Activities You Enjoy: Choose activities you genuinely enjoy, as you'll be more likely to stick with them long-term. Whether it's dancing, gardening, or walking in nature, find what brings you joy.
Incorporate Movement into Daily Routines: Look for opportunities to add movement throughout your day. Take walking breaks during work, park further away from your destination, take the stairs, or do some light stretching while watching TV.
With these practical tips, it’s important to be consistent and enjoy the journey to a more active and fulfilling life. It is about making movement a part of your daily lifestyle beyond the gym.
Conclusion
Embracing everyday movement is a powerful step towards healthy aging. It's about finding joy in activity and weaving it seamlessly into your daily life. If you need a simple approach that brings results, join our upcoming free workshop. We'll explore the three pillars for keeping your metabolism revving and your brain sharp as you age. Plus, you'll create a personalized action plan so that you leave with concrete steps towards your health goals, including more movement throughout your day! Ready to prioritize your health and gain clarity on your journey? Register for the live, virtual workshop below.
Disclaimer: The information provided in this blog post is for educational purposes only and should not be construed as medical advice. It is not intended to diagnose, treat, cure, or prevent any disease. Please consult with a qualified healthcare professional before making any changes to your diet or exercise routine, especially if you have any underlying health conditions.
This blog post was written in collaboration with Gemini AI.