I love to move! Move as in exercise, although I love to actually move as in locations too! I have lived on both coasts from Philly and Jersey to California, as well as in the heart of the country in Colorado. My Mom recalls I was crawling into the ocean before I could walk. I was motivated by the ocean back then, and I still am! Flash forward to now, my profession as a physical therapist revolves around helping others regain movement and achieve their functional goals. As a yoga teacher, I assist students to move and to feel. My work requires me to move throughout my day. However, as a writer, I sit a lot, but as a remedy I take movement breaks A LOT. I have found that my best writing creations percolate like coffee brewing after some sort of exercise. It could be a hike in the woods, an invigorating surf, a powder day in the mountains, a mindful yoga class, or a walk in the neighborhood, my imagination flows like a caffeine buzz plus my day feels enriched.
As human beings, we are animals and we are meant to move. Our movement patterns are critical even in our developmental stages as babies, especially in the first year of life, from reaching to crawling to half kneel then standing to establish and develop muscles. Long before take-out food existed our ancestors’ work hours weren’t defined by a punch card, but by hunting and farming to live and to survive. Nowadays, the average person sits 50-70% of the day and to top it off, the more you sit, you actually become more tired. Sitting accelerates lethargy. That makes me want to stand up right now!
HOW AND WHY YOU SHOULD GET MOVING:
1 // Figure out what activities you enjoy and do them!
Switch it up if you feel bored. If you pick an exercise you don’t like, you won’t do it. And I’m speaking from personal experience as well as what I have witnessed with my patients and students. Also consider, if you want to go solo or have a training buddy, be in nature or inside, or fill in the blank, or select any of the above! Set yourself up for success!
2 // These benefits of MOVEMENT will get you motivated:
Stimulates positive emotions, and may signal your brain to produce the “feel good” chemicals: serotonin and norepinephrine. Studies have shown that consistent aerobic exercise may be just as powerful as antidepressants!
Increases catecholamine, the chemical that improves memory, which could lower your risk of developing dementia.
Improves your health and longevity by lowering the risk of heart failure as well as decreasing blood pressure, using oxygen efficiently and increasing levels of good cholesterol, possibly adding years to your life!
Prevents injuries; builds strong bones and muscles. And in general, it feels good and you have more energy.
Creates deeper, more restful sleep. (And bonus!) Revs up your sex life. Then catch those zzz’s!
3 // Exercise recommendations:
Either 150 minutes per week of moderate intensity or 75 minutes per week of vigorous exercise
What is MODERATE and VIGOROUS exercise? Moderate exercise: you are working hard enough to raise your heart rate and break into a sweat. You are able to talk but unable to sing. Vigorous exercise: you are breathing hard and fast, and your heart rate is elevated significantly. You are able to say a few words before pausing for a breath.
A new study suggests a moderate intensity walk translates to 100 steps per minute, or 3,000 steps in 30 minutes. Squeeze in a strength training sesh two times a week with free weights, weight machines, or body weight activities.
Lastly but certainly not least:
4 // Check with your MD before you commit to your new program if you have any health concerns.
Get moving and have fun,
Amanda Kriebel DPT, E-RYT
Affectionately described by many as a yoga scientist, Amanda Kriebel is an innovative Doctor of Physical Therapy and Yoga Teacher who humbly claims to be a student of life. Contact her to schedule and appointment in person or via Skype. Learn more about her and her exclusive videos: www.awarenesspt.com | Facebook | Instagram @amanda.kriebel | YouTube Channel