Simple Ways to Move Your Butt

Hi there!

I discussed the importance of exercise in my last post, and it might have gotten a few eye rolls, but I hope it also offered some encouragement.

I understand that life is busy and that it can be really difficult to find the time to exercise. Between a 10 hour work day (which includes my commute), getting dinner and lunches ready, hanging out with my kiddo, walking Parker, cleaning the house….and ahem…watching The Bachelor, sometimes the last thing I want to do is work out. But I do it anyway. I look at it as a part of my schedule, just like brushing my teeth. And I feel much better because of it. There’s never a time when I’m like “dammit, I sure wish I skipped that workout!” It could also have something to do with my intense stubborn streak…I’m a Taurus so there’s that.

I’m making myself sound like some hardcore athlete/gym rat here which is totally not the case. Since Ryland was born, I actually only go to the gym about 3 days per week for an hour tops. I do a spin class on Monday nights and about 30 minutes of cardio + 15 minutes of resistance training mixed with a few pilates moves on the other 2 days. There was a time in my life that I was at the gym six days per week, 2 hours per day. I can guarantee that part of history won’t be repeating itself.

About once a week I take Parker for a 5k round trip hike close to our house. It’s quick and easy, but I always get my heart rate up and break a sweat. The other days mainly consist of lots of walking. And I am a FAST walker. I could never go for a leisurely stroll, my legs just won’t let me. I pop Ryland into the baby carrier for some of our walks to add resistance (26+ lbs to be exact!).

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Point is, I move everyday. I take stairs instead of elevators and I walk at any available opportunity. To and from the train station, on my lunch breaks, around the office a couple times a day to stretch my legs. I get all twitchy if I sit too long. Sometimes I’ll just randomly do some squats. I used to do them while holding Ryland…but that’s getting a little too difficult these days ;).

Ok, ok, so now that I’ve covered what I do, let’s talk about what you can do!

• If you loooove vegging out in front of the TV, do jumping jacks during commercial breaks. Or sit-ups. Or squats. Or all 3.
• You can also do one or all of these things during bathroom breaks.
• If you have a set of stairs that is accessible to you, climb them once a day.
• Park your car at the far end of the parking lot.
• Put on music and dance!
• Follow workout videos on YouTube or buy your own.
• Walk, walk, walk. If your destination is within walking distance, walk there!
• Get a pedometer. You’ll be more inclined to move if you’re trying to reach a goal.
• If you work at a desk all day, write/set little reminders to get up and stretch your legs here and there.
• Love dogs? Thought about getting one? Do it! They’ll get you out walking everyday!
• Join something. Always wanted to try salsa? Yoga? Go for it! It all counts as exercise!
• Get a workout buddy. Encourage and motivate each other to stick with it.
• Explore the outdoors. Find local trails and hikes and get out there. There’s nothing better than fresh air and dirt under your feet. (Well, under your shoes).
• Live by the mountains? Go snowshoeing or skiing. Live by the water? Go for a swim. (Assuming the water is clean and warm-ish). I love swimming but I’m not a fan of public pools so I try to get to some nice lakes during the summer.
• Sign up for a walk/run for a good cause and start training for it.
• Get a trial membership to a gym. Give it a few sessions before you decide to sign up.

Once your start incorporating little bits of physical activity into your daily routine, it will get easier and easier and you’ll continue to add on to those little bits. You’ll start to feel better and that right there is one of the biggest motivators to continue moving. It’s never too early or too late to start. I also find that the more active I am, the healthier my food choices are.

I try to do bits of exercise in front of Ryland and I also make sure he gets outside everyday (unless it’s even too miserable out for Parker). One of my biggest mom goals is to make sure Ryland knows just how important it is to be active. When I was a kid, I was always outside. Rollerblading, swimming, riding my bike, playing soccer or softball, running around with friends. Sure I watched a bit of TV, but it was never my first choice and my parents made sure of it.

With all this being said, I’m also human and I definitely have moments or days when I’m just a lazy sloth. And we’re all allowed that once in awhile. If I go away on a tropical vacation, I do not step foot into the hotel gym. I say I will, but I don’t. You’ll find me on the beach or at the pool bar, thanks. With high-calorie margaritas and snacks in hand.

This was taken on our honeymoon in the Bahamas a few years ago. There was most definitely a Corona in front of me!

This post was meant to be encouraging and motivational…I very much hope that it was!

Have a great day :D.

 

Keep On Movin’

I’m reading a book right now called “Healthy at 100” and it’s opening my eyes big time. I won’t get into all the details because this isn’t a book club here, but i’ll talk a little about the emphasis it has on the importance of exercise.

I’m pretty active, not triathlon active, but I like to get out and move around. My usual exercise includes spin classes, hikes, dog walks/jogs, and a bit of weight/resistance training. I played soccer for a long time which was one of my absolute favorite activities, but unfortunately I injured my knee pretty badly so I’ve kind of had to “retire” on that front. I don’t work out 7 days a week, but I at least go for a brisk walk with Parker on “rest days.” When I was in my early 20’s, I did this mainly to lose weight and because I was terrified of gaining weight. And I exercised kind of excessively. It was zero fun and starting to somewhat rule my social life.

These days I exercise for a lot of reasons, none of which include an unhealthy obsession. I do it because it makes me feel mentally and physically good (thanks to a good boost in serotonin). I feel stronger, more physically capable, and relaxed. It gets me outside with Parker who is an awesome hiking/running/walking partner. There have definitely been points in my life where I was totally inactive and would be huffing and puffing after climbing a small flight of stairs. I don’t ever want to experience that again. So I get off my butt and MOVE.

I also exercise because I love to eat. Gotta burn those calories!

Ok but back to the book and what it’s teaching me and why everyone should keep on movin’, even if it’s just a little bit.

• It increases your metabolic rate (ability to burn calories) because muscle burns more calories than fat;
• It builds and preserves aerobic capacity (your body’s ability to process oxygen) which is hugely beneficial for the health of your entire cardiovascular system;
• It keeps your blood pressure low;
• It maintains healthy cholesterol levels;
• It strengthens your bones and can actually increase bone mineral density;
• It helps your body regulate its internal temperature; and
• It improves your blood-sugar tolerance which can greatly reduce the risk of developing Type II diabetes. This is especially important because blood-sugar intolerance can be one of the most devastating age-related changes.

Exercise can do these things at any stage of life. Whether your 19 or 90, it’s not too late. Studies show that physical activity can absolutely reverse a lot of the changes that come with aging (like the points listed above). There are certain parts of the world that have the longest living people and one of the biggest reasons that they’re full of vitality, youth and strength well into their elder years is because they remain active at all stages of life. Unfortunately, western civilization has created this stigmatism that ageing and deterioration go hand in hand, so members of society may expect to feel this way and assume that there’s nothing they can do. It absolutely doesn’t have to be this way. Seriously, get moving! If you’re the most sedentary person on the planet, start with a walk around the block once a week. Then twice a week. And so on and so on. We don’t all need to be running 20 miles a day and lifting 3 x our body weight. But we all need to do something.

Duncan can be a bit of a couch potato but I’m gonna keep on him about this. And I will most definitely make sure that exercise is a huge part of Ryland and any future kid(s) lives. They will NOT be spending all their time glued to some sort of screen. No way, no how.

I hope this didn’t come across as a lecture…but maybe it was a little dose of tough love for someone out there ;). As I’ve said in a previous post, I may discuss things I’m learning about here and there, partly because I feel it’s something that someone else might be interested to here and partly as a way to reinforce it into my own brain.

Have a good one!