b’vive.

Three Things To Do Today to Move More

I was lucky to grow up with a mother who taught us about healthy living everyday of our lives, from the things she did to the words she said. 

With this athletic energy emanating out of our mother, as her children, we were encouraged to participate in some kind of sport. I tried them all. While I didn’t really have a talent for sports, I kept trying – everything from soccer to swimming to ballet. The important thing I suppose is that I was moving my body in lots of different ways. Back then, we didn’t know as much about the benefits of different types of exercise but my mom knew enough to know that moving is winning.

Why am I telling you this?

Because April is National Move More Month. (Pausing for your applause, I hope you are as excited as I am)!

So, whether you are currently president of the couch potato league or following a rigorous workout schedule, we are going to celebrate this month by moving more! 

If you’re thinking “I already do all the things!” Or “I don’t have time to move more.” Hear me out.

Let’s unpack “move more.”

1. What counts as movement

Exercise movement can be put into six categories.

Balance and stability – Often used interchangeably, but they are actually different and work together. If you’re doing yoga, pilates you’re likely getting this in. There are weighted exercises that also help to build stability like hip hinge, dead lifts and the single-leg movements. The important thing about stability is that it can help prevent injuries.

Flexibility – That five minute cool down at the end of class that you skip out on, that’s flexibility. And it matters. Not just for your sore muscles, but also your fascia and your lymphatic system that play an important role in supporting your immune system and overall health. 

Strength – Can be body weight, bands, straps, free weights or weight machines. You’re making your muscles work harder than they normally would.

High intensity exercise – This is working intentionally harder, but for shorter periods of time. Like my favorite high-intensity interval training (HIIT) class OrangeTheory. One key benefit of HIIT training is the calorie burn, both during and after the workout. But also, it can help increase your stamina, improve your strength and of course, relieve stress.

If group classes aren’t your thing, you can do high-intensity training on your own like running up stairs or rucking (an exercise Peter Attia, MD, recommends).

Zone 2 cardio – This is often defined as something you can maintain for 20-30 minutes while holding a conversation or working at 65-75% of your max heart rate. An easy run, brisk walk, hike or bike ride would likely get you there.

This type of slow, steady aerobic exercise is beneficial to your heart and your overall health because (skipping over a lot of science) it helps to reduce inflammation and support a healthy immune system.

Movement for joy – Not one that you’ll see on most lists from fitness experts, but one that I think is absolutely essential. Moving for the pure joy of it. Think dancing, playing a game or a sport. Ice skating. Rollerskating. Walking the dog or walking with a friend. You’re moving and it counts. In fact, one of the key factors in a Blue Zone lifestyle is naturally incorporating daily movement like gardening or walking to the store.

2. What is more?

Let’s go with 10% more.

That might mean:

If you work out 60 minutes a day. Go for 66.

If you already work out 3 days a week. Add one more day. 

If you want to get really specific about it, you can look at the stats on your smart watch (number of minutes per day, steps/miles per day and total calories might be good barometers). You can also go old school and put pen to paper. Write down your typical workout schedule, add up the minutes and add 10%. For example, if you do three 60-minute work workouts each week that’s 180 minutes. 10% more would be 18 minutes.

Does that have to be 18 minutes of the same workout?

Nope. In fact, I would encourage otherwise.

For Move More Month, I challenge you to add variety to your workout. You know what they say variety is the spice of life. It’s also key to health and longevity. Consider the six types of movement above. Where are you already really strong? What are you not doing?

If you’re mostly doing Zone 2 cardio like walking or running outside. Add strength training or pilates or yoga for balance and stability.

If you’re mostly working out inside a gym, add walking outside.

Change it up!

And remember, more is more. You can get really specific about 10% or you can go with your gut.

If you are recovering from surgery or an injury, be sure to work with your doctor or physical therapist to determine the appropriate level of activity for you. 

Let’s do it.

Okay. To sum up. We all agree we are going to Move More in April. Yay!

You need to three things today:

1. Identify your baseline (how many days or minutes a week are you already working out). You can do this by writing down your current workout schedule or checking the stats in your smart watch.
2. Determine the additional number of minutes you need each week.
3. Select a type of movement to add (or increase) as part of your weekly workouts.

And bonus: If you’re feeling really motivated, trying setting a challenge for the month of April. Each week try adding a new type of movement. 

However you choose to move this month, I hope it brings you joy.

Be well, my lovelies.