Back to Basics: Physical Activity

Change your mindset
When we no longer thought of exercising as a chore or something that we should or have to do, but rather as something that we’d like to do and that we could have fun doing, we started thinking in the realm of possibilities. 

• What shall I choose to do today?  This week?  This month?
• What do I like doing?  Shall I listen to music, a podcast, an audio book, etc. while being active?  What do I want to wear that will help me keep motivated? 
• How can I do it, how can I integrate physical activity into my life?
• I’m stuck again.  How can I change what’s holding me back?

Keep the physical activity varied

• Both aerobic activity and muscle strengthening activity are needed and doing some of both adds variety.
• I’m starting to find my activity boring, repetitive, or no longer challenging.  What shall I do to change it up? (2)
  

Take action / Make physical activity a daily priority
It’s never too late to start and something is better than nothing, regardless of your physical condition.  We do need to choose activities suitable for our specific health conditions, abilities, etc., and if we ramp up the intensity, we must do so gradually to give time for our bodies to adjust.(3)

• My work / my family commitments take up most of my time and energy.  I can start small and integrate physical activity into my weekdays or weekends.
• I can ask colleagues to join me or I can support colleagues wanting to be more physically active.
• I can get the whole family involved.  We can make it fun and do it safely.
• I have 5 minutes right now.  What can I do on the spot?

Back to the statements and whether they are true or not:

1)    There’s not much I can do at home or at the office.
False.  Many exercises and physically active choices can be done at home or at the office.  Examples:  stretching (increases flexibility), using stairs rather than the elevator, squats, lunges, jumping jacks, dips, push ups, glute raises, crunches and sit-ups, the plank, walking, gardening, washing the car, etc.

2)    I exercised a lot when I was younger so I’m still fit.
False.  It only takes about two months of inactivity to lose the gains of physical activity.(4)

3)    Being on my feet all day is the same as exercising.
False.  Standing all day would be considered an activity of daily living rather than exercising, which is more a structured way to improve physical fitness.  However, standing does burn more calories than sitting.(5)

4)    Exercising will make me thin.
Can be true.  An increase in physical activity will cause the body to burn more calories and when combined with limiting the intake of calories will result in weight loss.  Resistance or strength training will increase muscle strength and mass and benefit muscle and bone maintenance.

5)    There’s no use exercising if I don’t want to change what I eat.
False.  While healthy food choices also contribute to overall health, starting with just exercising is still beneficial.  Something is better than nothing.

6)    I have a chronic disease so I should not exercise.
False.  A person with a chronic disease should consult with their doctor prior to starting an exercise program and be more careful about the type, frequency, intensity, etc. of their physical activity.  Exercise can benefit everyone.

7)    I’m going to do sit-ups to lose my belly.
False.  Spot exercising, such as doing sit-ups, can tighten abdominal muscles, but it won't get at visceral fat.(6, 7)  If you’re interested in what makes belly fat different from other fat, subscribe to our email list to view the May 2020 newsletter here:  http://eepurl.com/b4pW5X

Last but not least, we’re more than happy to work with you to identify, reach, and maintain your health goals and improve your quality of life.  We’re all about empowering you to have fun!

Brittany, Nick, and the team


References and resources:
3.    https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise-intensity/art-20046887
4.    https://www.verywellfit.com/can-i-take-a-break-from-exercise-without-losing-fitness-1231204
5.    https://newsnetwork.mayoclinic.org/discussion/standing-several-hours-a-day-could-help-you-lose-weight-mayo-clinic-research-finds/