Movement: Why regular exercise is vital to our wellbeing

exercise and health BFI studio classWe know we need to exercise regularly.  Yet making movement a routine part of our daily lives can be a challenge. For years, I moved energetically and even strenuously daily  – taking dance as a teenager and in college, and then discovering Pilates in my early 20s. Naturally, owning a Pilates and Movement studio for over 15 years here in Tucson, and prior to that running studios in Denver, I’m passionate about the power of daily movement.

That said, it doesn’t mean I feel like it every day. Or even if I feel like it, that I’m able to fit in the time and level of exercise that I’d like. Sometimes daily life can present one obstacle or distraction after another, and my best intentions go astray.

I know many of you experience the same thing.  Yet to improve our mind and overall health, and to age well, demands that we commit to daily and regular exercise.

A dear client asked me yesterday: “Can you give me one tip to help me get up in the morning and exercise? I have good intentions but just can’t seem to incorporate it into my life.”

My answer: “Start small, but be consistent.  For example, perhaps lie on the Foam Roller 5-10 minutes. Or start your day with a few rounds of Sun Salutations. Those are a great way to deepen your breathing and increase your flexibility.”

Another tip: Increase your lunchtime an extra 15 minutes to allow for a short walk after eating.

 There are 3 components to a healthy fitness program:

  1. Flexibility
  2. Strength training
  3. Aerobic exercise

Flexibility = stretching. One thing that we can do to help us lower the chance of injury is to stretch before or after exercise. A favorite of mine is the Sun Salutations series from yoga (mentioned above) – it’s an ideal way to greet the day and focus on how your body is feeling before beginning strength or cardio vascular exercise. If you plan to attend my small group meditation class in April, you’ll learn a chair Sun Salutation series there.

Strength training = weight bearing exercise. Strength training includes a variety of weight bearing exercise. Hiking can be weight bearing- simply place a small back-pack on and chose a walk or hike that isn’t flat.  Pilates is excellent for strength and flexibility.

Aerobic = endurance. Walking briskly just 20 – 30 minutes three or four times per week is a great start to an aerobic exercise habit. If you haven’t moved in a while, try 10 minutes and build up. You’ll be surprised how quickly your stamina increases! Set yourself up for success by calculating your Target Heart Rate. If don’t know yours or would like to learn – just send me a note .

Exercise does not mean diving into an Olympic training program. Although, if you are training for specific event, it is always my pleasure to help you meet you training goals.

As always, please talk to your physician before beginning a new fitness program. You want to improve your health, not risk it.

In health,

genevievenedderwithmandala

 

 

Inspired by Lesson 3 of the Perfect Health program, “Perpetual Renewal.” Now registering for the June 2017 program at 520-299-6541.

How to approach yourself in movement.

Diana Bailey Essential Motion PilatesLet your Brownies bake!
By Guest Writer Diana Bailey

Approach your work in Pilates with this general frame of awareness:

  • stsack of brownies.First you organize yourself in the movement much
    as you would assemble and mix ingredients to bake.

Second you refine the mix and maybe make a couple
of adjustments.

     The last and most important thing is to let it bake.

                                                   In my experience, I have to train myself to do this. To
accept whatever happens.

                                                           Brownies do not cook if you keep opening the oven and poking them. So cut it out!  Have some fun with it and give yourself permission to be okay with today’s result.   Practice leaving room for more AND being happy with what is.

 

Movement and the Truth.

pp1555[1]
“Movement never lies. It is a barometer telling the state of the soul’s weather to all who can read it.”

-Martha Graham

 

Previously Published December 2012.