Move Your Body: The Benefits of Daily Movement
Daily movement of some kind is one of the best things you can do for your overall health. I have always thought that exercise was necessary, but the older I get, the more I find this to be TRUE based on experience.
Now, this doesn’t mean you have to run a marathon or attend an aerobics class every day, I’m talking movement. The human body is designed to move, not stay still for hours at a time.
I’m not sure where I heard this, but I love the analogy. “Just as running water does not freeze, moving muscle and joints will not either!”
It is so true! I work with many seniors, and I have seen firsthand how simple movement can improve one’s physical and emotional well-being.
Once you start moving every day, you will notice a significant difference. On the days you skip, you’ll feel the tension and tightness begin to creep in again.
I even advise people who experience arthritis to not baby that joint, but to keep it moving gently. Movement will help improve and keep range of motion.
The less we move, the more limited we will be.
What are the benefits of daily movement and exercise?
- Improves your mood
- Combats chronic diseases
- Helps you manage your weight.
- Strengthens your heart and lungs
- It can put the spark back into your sex life
- Promotes better sleep
- Can be — gasp — fun!
- Maintain optimal weight
- Gives you energy
- Better memory
- Has been found to lower the risk of health conditions such as heart disease, cancer, diabetes, and Alzheimer’s
Unlike the blood circulatory system, which is pumped by the heart, the lymphatic system relies on the contraction of muscles to drain the lymphatic wastes back into the bloodstream via lymph nodes.
Exercise will help you stay well by helping your lymphatic system out.
It doesn’t matter what form of exercise you do; all that matters is that you MOVE YOUR BODY and do it daily!
Studies show exercise not only helps us physically, but it also helps us maintain mental fitness as well.
Exercise releases endorphins in the brain, which in turn cause us to have what is commonly known as a “natural high” or a “runner’s high”.
Psychological Benefits of Movement
- Helps with depression
- Reduces Anxiety
- Lowers stress
Are all types of exercise suitable for everyone?
Absolutely not! You have to find what works for you and what makes you feel good.
Years ago, after being diagnosed with a particular autoimmune condition and finding that running and aerobics were too harsh on my body system, I had to find another way to move my body.
After trying my first yoga class, I was hooked and have been doing it ever since. It has helped me immensely on my path back to health and vitality. For me, I had to find a more gentle approach to move my body.
The Webster Dictionary defines ‘remedy’ as: a medicine, application, or treatment that relieves or cures a disease. I consider exercise to be just that —a remedy.
There are three types of exercise the body needs: Cardiovascular, Strength Training (which develops muscular strength and endurance), and Flexibility Training (stretching).
Cardiovascular Exercise involves continuous, rhythmic movements of large-muscle groups, such as:
- Rebounding
- Walking
- Jogging
- Biking
- Aerobics
- Dancing
- Hiking
- Pickle ball (my new love)
Ideally, this needs to be done 3-5 days a week.
Strength Training, also known as weight training or resistance training, helps decrease the risk of osteoporosis and maintain muscle mass and function.
Alternate these exercises with your cardio workouts and ensure you target all muscle groups to maintain a balanced body.
Flexibility Training will help with the ability to move the joints through their full range of motion. Pain-free, flexible joints are crucial to maintaining good health and a healthy lifestyle.
Inactivity causes us to become stiff and inflexible. It’s amazing how quickly you can lose range of motion.
Stiffness can lead to improper posture, which in turn can cause muscle imbalance, resulting in numerous other problems. An example of a great flexibility program is yoga.
I LOVE yoga!
Flexibility exercises can be done daily and should be done at least 2-3 days per week.
If you stretch only once a week, you will never make progress, but always feel like you’re just catching up.
Listen to your body
On some days, you may wake up and not feel like doing anything, let alone exercising.
Maybe you feel achy, or you don’t feel right. Those are the days you need to do something.
Perhaps it will be just a little stretching, or a short walk, but move your body in some way.
The only time I can honestly say I didn’t feel well after exercising was when I attended a vigorous yoga class at the onset of a flu.
It was a little too much for my system when I should have been resting. Other than that, I have always felt great, both physically and mentally, after moving my body.
People of all ages, abilities, and sizes can exercise.
Some may feel that their health is too compromised to engage in any exercise.
They may be thinking, “I’m too fat,” “I’m not flexible enough,” “my body is too achy,” “I don’t have enough energy,” or “I have bad knees,” and so on. I want you to know that we can all make a difference!
Even if you are in a wheelchair and have limited mobility, there are ways to adapt.
Exercises can be modified and tailored to fit your needs at any age.
My oldest student is almost 101 years old.
Adapt the exercise to fit your needs.
I teach a class at the senior center in my community, where I demonstrate how to use a chair to support oneself while performing exercises and yoga poses. Despite their limitations, they can do amazing things.
I have seen them improve dramatically both physically and mentally!
You can watch several of my live chair yoga classes on my YouTube channel. Check them out HERE.
Don’t compare yourself to anyone else
Whatever you do, do not compare yourself to anyone else.
We all have different bodies, different lifestyles, and different experiences. If you have limitations, it’s easy to become frustrated; trust me, I know.
Do not get discouraged; accept where you are and enjoy what you can do!
Each time you exercise, you will feel different.
One day, you may have a lot of energy, and on other days, you may not. Adjust accordingly and do what feels good.
Choose a form of movement you enjoy!
- Walking
- AEROBICS
- TREAD MILL
- ROLLER BLADE
- TAI CHI
- SWIMMING
- JOGGING
- WATER AEROBICS
- CYCLING
- HIKING
- KICK BOXING
- MINI TRAMP (REBOUNDING)
- TENNIS
- YOGA
- DANCING
- POWER WALKING
- RACQUETBALL
- REBOUNDING
- PICKLE BALL
Improve your health one healthy habit at a time!
Start today and choose to do something for yourself; no one can exercise for you. By exercising, you will not only benefit yourself, but also those you associate with and love, as you release stress, improve your health, and enjoy your life more fully.
Move the ball over to the other side, just below the baby toe and under the pad of the upper foot.
