The Health Pyramid- Movement Part 3

THE HEALTH PYRAMID

MOVEMENT: PART THREE

Finding Movement That Works for Your Body and Your Life

We've talked about why our bodies need movement.

We've talked about what can happen when we don't move enough.

Now comes the part that I think matters most.

How do we actually do it?

Because knowing that movement is important and figuring out how to consistently fit it into your life are two completely different things.

And if you remember anything from this entire Movement section of the Health Pyramid, I hope it's this:

There is no perfect way to move your body.

You don't need to become a runner.

You don't need a gym membership.

You don't need expensive equipment.

You don't need to work out for an hour.

And you definitely don't need to suddenly become someone who loves burpees. 😂

You need to find movement that works for your body, your health, your schedule and your life.

START WITH WHERE YOU ACTUALLY ARE

One of the biggest mistakes we make when we decide to "get healthy" is creating a plan for the person we wish we were instead of the person we are today.

We decide we're going to work out five days a week.

Wake up at 5:00 a.m.

Walk 10,000 steps.

Lift weights.

Meal prep.

Drink a gallon of water.

Basically become an entirely different human being by Monday.

And sometimes we can maintain it for a little while.

Until life happens.

Instead, start by asking yourself:

How much am I currently moving?

How much time do I spend sitting?

What kinds of movement do I enjoy?

What kinds of movement do I hate?

What does my body tolerate?

Do I have pain, injuries or limitations I need to consider?

What could I realistically continue doing three months from now?

Your starting point isn't something to be embarrassed about.

It's information.

You can't build a realistic plan until you know where you're starting.

MOVEMENT AND EXERCISE ARE NOT THE SAME THING

This distinction is important.

Exercise is planned physical activity. Movement includes everything your body does throughout the day.

Both matter.

A person can exercise for 45 minutes and then spend most of the remaining day sitting.

Another person may never enter a gym but spend the day walking, gardening, carrying things, climbing stairs and moving around.

Our bodies experience all of it.

This is why we shouldn't only ask:

"Did I work out today?"

We should also ask:

"How much did I move today?" 

THERE ARE DIFFERENT TYPES OF MOVEMENT, AND WE NEED MORE THAN ONE

When people hear the word exercise, many immediately think cardio.

Walking. Running. Cycling. The treadmill.

But a well rounded approach to movement includes several different components.

CARDIOVASCULAR MOVEMENT

This is movement that increases your heart rate and breathing.

Walking, swimming, cycling, dancing, hiking and many sports can fall into this category.

Cardiovascular activity supports your heart, lungs, circulation and endurance.

STRENGTH

Strength training asks your muscles to work against resistance.

That resistance can come from weights, machines, resistance bands or your own body weight.

Strength becomes increasingly important as we age because maintaining muscle supports metabolism, bone health, balance, joint stability and independence.

And strength training doesn't automatically mean lifting extremely heavy weights.

It means giving your muscles a reason to stay strong.

MOBILITY AND FLEXIBILITY

These aren't exactly the same thing.

Flexibility describes how much a muscle can lengthen.

Mobility is your ability to move a joint through its available range of motion with control.

Stretching, yoga and mobility exercises can help maintain the movement we need for everyday life.

Think about reaching overhead, turning around, bending down or getting something from the back seat of your car.

We don't appreciate mobility until something stops moving the way it used to.

BALANCE

Balance deserves much more attention than it gets.

Standing on one leg, certain yoga movements, controlled strength exercises and other balance activities challenge the systems that help keep us upright.

This becomes especially important as we age.

HOW MUCH MOVEMENT DO WE ACTUALLY NEED?

For most adults, public health guidelines recommend working toward at least 150 minutes of moderate intensity aerobic activity each week, or 75 minutes of vigorous activity, along with muscle strengthening activities on at least two days each week.

That may sound like a lot if you're currently doing very little.

So don't let the recommendation become the reason you do nothing.

You don't have to start at 150 minutes.

Start with what you can do.

Ten minutes today is more movement than zero minutes.

A short walk after dinner matters.

Two ten minute walks matter.

Taking the stairs matters.

Strength training for fifteen minutes matters.

Something is better than nothing, and consistency gives you somewhere to build from.

BREAK UP THE SITTING

Movement isn't only about scheduled workouts.

Look at the rest of your day.

If you work at a desk, could you stand up periodically?

Could you walk while you're on a phone call?

Could you take a short walk during lunch?

Could you park farther away?

Could you take the stairs?

Could you stretch while watching television?

Could you walk around the field while your child is at practice?

Could you put on music while cleaning the house?

These things may seem insignificant individually.

But health is rarely about one enormous decision.

It's usually the accumulation of small decisions we repeat.

FIND SOMETHING YOU DON'T HATE

I think this is wildly underrated.

If you absolutely hate running, why are you trying to become a runner?

If the gym makes you miserable, what else could you do?

Maybe you love dancing.

Maybe you like hiking.

Maybe swimming feels amazing.

Maybe you want to play pickleball.

Maybe you enjoy yoga.

Maybe you like walking while listening to a podcast.

Maybe Peloton works for you because you can do it at home.

Maybe you actually do love the gym.

Great.

The point isn't choosing the movement someone on social media says is best.

The point is finding something you'll actually do.

YOUR BODY GETS A VOTE

This matters.

There is a difference between challenging your body and ignoring your body.

Exercise can feel difficult. Your muscles can get tired. Your heart rate increases. You may sweat. You may experience normal muscle soreness after doing something new.

But sharp pain, chest pain, fainting, severe shortness of breath, sudden neurological symptoms or something that simply feels very wrong shouldn't be treated as proof that you're "pushing hard enough."

And if you have an injury, disability, chronic illness or medical condition that affects your ability to exercise, your movement plan may need to look completely different from someone else's.

That doesn't make your movement less valuable.

It makes it yours.

REST IS PART OF MOVEMENT TOO

More is not always better.

Your body needs recovery.

Muscles need time to repair and adapt. Sleep matters. Nutrition matters. Hydration matters.

Notice how we're right back to the Health Pyramid?

None of these pieces operate alone.

If you're exercising intensely but barely sleeping, under nourishing your body and never allowing yourself to recover, you're missing part of the picture.

Health is about supporting the entire system.

STOP USING EXERCISE AS PUNISHMENT

You don't have to "work off" dinner.

You don't need to earn dessert.

You don't need to punish yourself because you missed a workout yesterday.

And you don't need to hate your body into taking care of it.

Movement can come from a completely different place.

I move because I want my heart to stay strong.

I move because I want strong bones.

I move because I want to protect my muscles.

I move because it helps my brain and mood.

I move because I want to maintain my mobility.

I move because I want my body to keep allowing me to participate in my life.

That's a very different relationship with exercise.

BUILD YOUR MOVEMENT AROUND YOUR LIFE

The best movement plan isn't the most impressive one.

It's the one you can actually live with.

Maybe that's three structured workouts each week.

Maybe it's walking every morning.

Maybe it's ten minutes at a time throughout your day.

Maybe you're starting with physical therapy.

Maybe you're recovering from something and five minutes is currently a victory.

Maybe you're already incredibly active and your body is actually asking you for more recovery.

There isn't one starting line.

And there isn't one finish line.

HOW THIS FITS INTO THE HEALTH PYRAMID

Movement is one piece of the foundation we're building.

But look at how quickly it connects to everything else.

You need nutrition to fuel movement and support recovery.

You need hydration for normal physical function.

You need sleep so your body and brain can recover.

Movement can influence sleep, mood, metabolism, cardiovascular health, strength and energy.

And as we continue building the Health Pyramid, you're going to see this happen again and again.

The layers overlap.

They support each other.

And when one area is struggling, it can affect the others.

That's why this isn't about becoming perfect in every category.

It's about becoming aware of them.

So this week, don't promise yourself you're going to completely change your life.

Ask yourself one question:

What is one form of movement I could realistically add to my life that I would still be willing to do a month from now?

Start there.

Because the healthiest movement routine isn't necessarily the hardest one.

It's the one that becomes part of your life.