Moving your body is IMPORTANT

As I've mentioned in other posts, all that is truly necessary to lose weight is a calorie deficit (using more energy than you're taking in). There are a variety of ways to successfully create a calorie deficit, and movement, both exercise and non-exercise movement, is one powerful way to do so. Using energy to move helps to create a deficit without as much food restriction, which is not only more comfortable, but often more healthy. Exercising to produce weight loss is probably the number one reason most people join gyms, start attending fitness classes, or get trainers.

However, weight management is just one small benefit of movement! Our bodies were created to move; they crave it; they thrive on it; they reward us for it! Beginning to develop the practice of regular movement (whether a fitness class like yoga or barre, or lifting weights at the gym, developing a walking or running routine, getting into outdoor activities such as hiking/biking/paddling, or taking up a new hobby like dancing or even horseback riding!) is one of the healthiest things you can do for your body.

• One immediate benefit of exercise is mental! Your body produces feel-good hormones after even one moderate to vigorous workout! Lessened anxiety and lessened symptoms of depression are a very common occurrence, as well as overall improved cognition. Not to mention, regular exercise can vastly improve our energy levels! It also has the secondary effect of making us feel good about ourselves, proud, and accomplished.

• Regular moderate exercise (150 minutes a week) is proven to improve heart health, lower cholesterol, lower blood pressure, reduce the risk of stroke, reduce your risk of developing type 2 diabetes, metabolic syndrome, reduces your risk for several cancers, and even strengthen your immune system against things like the flu and covid!

• One of my favorite benefits (aside from the feel good hormones!) is that it strengthens not only your muscles, but your bones, joints, ligaments, and tendons. This is so important for your physical safety! All of us will struggle with bone and muscle mass loss as we get older but the more active we are (especially with resistance training), the more loss we can minimize. As we get older, active adults are much more likely to keep up with their families, not experience functional limitations with everyday activities, and less likely to experience falls and injuries.

• Even 10 minutes of moderate activity a day can help you live longer! Taking more steps in a day helps lower the risk of premature death for all causes.

• Regular physical activity can help manage and improve the symptoms of a variety of chronic conditions such as arthritis and diabetes, to name a couple.

• Hello, better sleep! Exercise helps us fall asleep more easily, sleep more deeply, and wake up less often at night.

• Exercising with friends and loved ones is a proven social win! Developing the habit of consistent exercise produces a great example for our families and especially children in our lives.

These are not the only benefits of exercise, but some of the powerful ones. Cultivating the habit of regular movement into our lives is something that takes time and practice. You can start small, with 10 minutes a day! Or you can start with movement that's fun and enjoyable (rockclimbing, hiking, etc.) Or you can start by meeting a friend for a walk or a fitness class, or start with a ten minute yoga video from youtube. Just start! Don't worry about getting it perfect, just start by creating space in your mind and in your schedule for some movement, and as you find the habit sticking, you can add more in as desired.

150-300 minutes of moderate-intensity movement, or 75-150 minutes of vigorous movement, or a combination of the two is what is recommended by the CDC for maximizing your health and minimizing the prevalence of chronic preventable diseases. But start small, with something you enjoy, and see where it takes you! You can always reach out to us at the Wellness Workshop, if you need help or encouragement!