Why Movement Matters
We’ve long known that aerobic exercise is great for our hearts. But did you know that all types of movement, even the slow and mindful ones like yoga, pilates and tai chi, can significantly lower blood pressure, reduce body mass index, and even manage cholesterol levels? Plus, science is finally screaming about how moving our bodies supports brain health, improves cognition, and helps balance our stress responses.
For instance, a recent study found that middle-aged women who stayed highly fit had a delayed onset of dementia compared to their less fit counterparts. Regular exercise and stress reduction techniques also help moderate inflammation, which is a big deal for conditions like lupus and most importantly, allows us to live well for longer - and you should know now how passionate we are about longevity.
So, how do you start a new movement routine without feeling overwhelmed? Here are our top five tips to help you ease into it and find activities that suit you:
1. Make it FUN!
This is HUGE! Pick activities you genuinely enjoy. Whether it’s hiking with a friend, swimming, yoga, pilates, strength training at the gym, dancing, or even just a brisk walk, if you’re having fun, you’re more likely to stick with it. Trying new things is also a great way to keep it exciting. You want your choice of exercise to make you smile for definite.
2. Start small
You don’t need to go from zero to marathon overnight. Start with small, manageable steps. If walking is your thing, start with a 15-minute walk twice a week, then gradually increase it. Incorporate movement into your day by taking the stairs, parking further away, or even taking a walk during your lunch break. Want to try Yoga? Choose one class on our timetable that fits your schedule and start there. Then try other classes and different teachers until you find one that hits the spot. Keeping a fitness journal can also help track your progress and keep you motivated. There’s only one way to get started - just start.
3. Longer (and definitely harder) isn’t always better
If you haven’t been to Kate’s classes recently, you might not have heard her harp on about ‘exercise should be nourishing, not punishing.’ When we exercise at high-intensity levels for long periods, or when the only exercise we ever do it high-intensity (we’re looking at you cardio ‘go hard or go home’ peeps) our nervous system gets stuck in a state of stress. Some stress is good for you, but over a long period, can be extremely damaging to our physical and mental health. There is enough stress in our daily lives as it is, exercise should nurture your nervous system and help reverse that. Plus, research shows that when our nervous system is happy (in a balanced, para-sympathetic state) our muscular strength and flexibility improves quicker. This doesn’t always mean training is ‘easier’ though, especially if you’ve tried our Slow Flow Pilates or our Mindful Strength & Conditioning! ;) Make sure you vary your training and include more grounded, slower practices - achy muscles are acceptable but if you can’t walk for a week or carry on with your day to day activities, you might want to consider how hard you’re pushing (punishing) your body - and your nervous system!
4. Find a buddy
Having a workout friend can keep you accountable and make exercise more fun. Plus, it’s a great way to strengthen your relationships. Ask around—chances are, you’ll find someone who wants to join you.
5. Give yourself a break
While it’s great to make exercise a regular part of your routine, it’s also important to give your body time to rest and recover. Aim for a couple of rest days each week to let your muscles and bones mend and strengthen. On these days, light activities like stretching or a mellow walk are perfect.
True health is about a balanced approach, incorporating various diet and lifestyle practices, with movement playing a key role. I hope these tips inspire you to find new and enjoyable ways to move your body and calm your mind.
Ready to get moving? Join us at Sass Studio for a variety of classes designed to keep you fit, happy, and healthy. Check out our schedule and book your first class today! Let’s make movement fun together!