It’s September, and our 30-Day movement challenge is well underway. September is often referred to as the “New Year” of the wellness world – a time where we typically get motivated and want to rush into a new goal, plan or routine. With Movement One, our aim is always to promote sustainable fitness and wellness. And after the 30-day challenge is complete, we will be sharing ways to help you maintain your movement routines, and finally find the answer to living a life of sustainable fitness. To recap and review a few things that we have already covered during our 30-day movement challenge, see our tips below:
- Going for a walk can (almost) always solve all of your problems:
- it’s a convenient, always-available solution to fit movement into your day
- it’s low-intensity, but can easily transition into a jog or run for higher intensity options
- going for a walk will get us out into nature
- other than footwear, it requires minimal equipment
- it can be done alone, or with friends / partners
- it can be done in silence, or with audio (music, podcasts, etc)
- you can take calls (business or personal) while going for a walk
- if weather adds an obstacle, an indoor option can be used as backup
- Strength exercises are not only about aesthetics:
- they improve posture, therefore you’ll feel like you are standing taller
- they help increase bone density
- of course, they help to build + “tone” muscles
- they help to increase longevity
- they are easy to do at home with simply a mat and a bit of space
- bodyweight exercises require no equipment
- they are significant for our entire skeletal structure as we age, helping us to avoid sarcopenia (age-related muscle loss)
- Low energy days shouldn’t be completely wasted; they can be self-care / stretching days:
- practice meditation
- practice stretches and flexibility
- try some mobility exercises
- practice savasana
- try some mindfulness exercises
- try our LIFE: of mindfulness course series
- remember that high-intensity, active days are not the only option in order to do something good for yourself and for your health
- Micro-shifts all add up, and forming small habits daily is not insignificant:
- take the stairs
- wear a smart watch for reminders + motivation
- park your car further from your entry point
- do a set of squats while brushing your teeth
- do a short meditation while your coffee brews
- do some stretches while the kettle boils (auto-off kettles only!)
- walk or pace while taking phone calls
- remember that there are many small ways to fit movement into your day
- Discover mindful, or conscious movement:
- movement becomes more meaningful when we attach some conscious thought to it
- linking movement with breath (ie. yoga) is a great example of this
- strength training or Pilates with proper conscious breathing is also a great example
- going for a walk in nature and staying truly present is a great mindful activity
- don’t always worry about sets + reps; you can simply adapt by how your body feels
- when you can presently connect to your fitness + wellness routines, you will be more likely to find enjoyment in them, and in turn, stay committed to them overtime
Even if you typically dedicate some daily time to a fitness routine, sitting still for long periods of time can negate any benefits gained; therefore, it’s still important to get up and move for at least a few minutes, many times throughout the day. Just to put this into perspective, Harvard Medical School conducted a study where more than 2,600 people ages 60 and older reported their typical sitting habits (including a weekday and weekend) and were followed for nine years. Those who sat for an average of about three hours a day were 33% less likely to die of cardiovascular disease during the follow-up period than people who sat for an average of about seven hours a day.
Seeing studies such as this can remind us to sit less often, and for much shorter periods.
The simple workouts in our challenge can be done daily, in your own space and time – we are just here to guide you on your journey. The daily moves range from roughly 2-minutes to 10-minutes; all you need is the ability to commit yourself every day.
Follow our instagram @mvmt.one and watch our instagram stories daily to take part in our 30-day MVMT challenge, track your own progress and TRY something new!
It’s not too late to get involved.
