By Lela McAferty
After reading the title, I have to let you know this is not an article about 90’s hip hop. Although you may want to listen to some after reading today’s topic. We are talking about daily movement, in other words exercise! Specifically, how to begin incorporating daily movement or an exercise regimen into your life. It may seem daunting, but it doesn’t have to be. There is a common misconception in our culture that exercise has to be going to a gym, wearing tights and running your little heart out. Nope! Movement is different for each person on this earth. What works for one, may not work for another.
Now there are more scientifically proven methods than others, such as having a weight lifting routine to preserve lean muscle mass. Why do we want to preserve lean muscle mass? The muscles attached to our bones help us in many important ways. Our lean muscle mass aids in building our bone density as we age, assists in preventing breaks and falls, increases our metabolism, and helps us manage chronic conditions.
When establishing a new movement routine, most of us need a few guidelines to help us begin. Here are a few key points to keep in mind to set yourself up for success!
1. Motivators and Whys
An important component of starting a new routine or habit is your why. For some it may be wanting to avoid chronic conditions, maybe lowering blood pressure or losing weight, or it could be wanting the ease of squatting down to play with the grandkids or new pup. Figure out your why and post your motivator up on the wall. Make it visible, so you can hold yourself accountable!
2. Modest Goals First
A modest goal is a reasonable goal. A good friend recently told me, “a mile is made up of inches”, and he is right. Start small and build up. I know it may seem boring at first, but won’t small victories be better than disappointment? Learning a new skill or habit takes time, enjoy the process of learning. A great example is starting with 10 minutes a day of taking a walk after lunch. After 3 days a week for 1 or 2 weeks, up it to 15 minutes. The next week make it 4 days a week in 15 minutes segments, or edit your movement to incrementally attain your first goal over several weeks.
3. Ease of Access
A good life hack is to not put any small obstacles in the way of what you are aiming to accomplish. This works for movement as well. If you’re working out early, lay your clothes out and put your shoes by the door. Pick a workout that is not far from your home or work, within 15 minutes if possible. Speak to a friend or support person ahead of time and know what to expect from the gym or class you are attending.
4. Drink Water & Eat Healthy Food
This concept is easy to understand but harder to practice sometimes. When you are hydrated and have adequate energy your walk or movement will feel better. Prioritize water and healthy food intake! Drink water frequently throughout your day, for some carrying a water bottle helps. A few hours before your workout try to eat whole and non-processed foods, to help your body efficiently produce energy when it’s needed.
5. Internal Vs. External Motivation
The last piece of the puzzle involves a bit of reflection. Are you someone who looks within themselves for internal motivation (a list, written goals) or someone who functions externally (tells friends goals, peer group support)? Some people maximize their chances with both! Take some time to reflect and make sure to follow through with your method of motivation.
Building a new habit takes time. Not only does it take time, but a bit of character building and problem solving too. There will be days when some rearranging has to happen to get your movement in and some days when it may not happen and that’s certainly ok. The important thing to consider is jumping right back on that train the next day. Missing one day or even a week does not mean you won’t be able to achieve what you set out to accomplish. Don’t let that New Years resolution slide away, reassess and start over. Good Luck!
Lela McAferty is currently pursuing her master’s in public health nutrition. She is a nutrition and CrossFit coach at CrossFit OTG and owner of Armor Nutrition. She is a Coastie wife and mother of two. Connect with Lela on Instagram @armornutrition or email lelamcaferty@gmail.com.
