Let’s face it, we’ve all probably fallen into some bad habits over the past year and a half with the pandemic. Our mental and physical health were probably one of the first things to take the hit from this year of seclusion, exhaustion, chaos, or however it may have felt for you. One thing is for certain though—there is no question it had an immense impact on day-to-day life for almost everyone.
2022 is here now, but remnants of 2020 and 2021 and the habits that we created are still lingering, so how do we make the shift?
Be gentle with yourself. Yes, you heard me—be self-compassionate and recognize that you may not be able to jump right back into whatever your pre-Covid fitness routine was…and maybe that’s a good thing.
A good thing? Yes, you read that correctly. Pre-Covid and even now with some of the remote fitness gadgets being released, fitness culture seems to promote this chronic cardio and “push yourself to your limit” mentality, and while doses of this can be healthy and great, I have found in my many years in this industry that it is not sustainable. These HIIT studios and intense workouts make it feel like you’re training for the Olympics every day for the rest of your life. If you have a narrowly specialized fitness goal (e.g., a half marathon, obstacle race, etc.), these extreme workouts can be viable for a short period of time—however, for the long term, they are often too extreme and can compromise overall health. For example, after pushing yourself so hard in an exercise class, many feel depleted or deserve to eat “junk” (or more), creating a never-ending cycle of unsupportive health habits. You’ve probably heard it before, but you can’t outwork a poor diet. Fitness is not about food—it’s about your cardiovascular system and strength, not about how many fries you can eat because you worked out that day.
So, here’s my advice again. Be gentle with yourself. Moving frequently is the key to overall health. The same way eating one cookie a day for a year adds up to 365 cookies, so does one push up a day. Do you see what I’m getting at here?
Move More Often
Moving often provides an excellent base to absorb and benefit from the high-intensity strength sessions that form a balanced fitness program. Notice I say balanced, and I include high-intensity workouts and strength training, just not daily. One to two high-intensity days and a couple of strength training sessions a week seem to be the sweet spot for optimal health. That being said, everyone’s balancing different things, so this may look a bit different for each individual.
So how do we execute this? The most important component of the “move frequently” mandate is not the organized workouts, but just becoming more active in daily life. Take five or ten-minute breaks throughout your workday to climb some stairs or stroll the courtyard. Switch back and forth from stand-up to sit-down desks at work. Do some simple squats or stretches while you watch TV. Take the dog for a stroll around the neighborhood each evening. These efforts and having an activity mindset can add up over the long term.
Beyond finding various ways to move more throughout everyday life and simultaneously limiting prolonged periods of inactivity (commute, work at a desk, digital entertainment) with frequent movement breaks, “moving frequently” also encompasses structured aerobic workouts at comfortable heart rates and engaging in complementary flexibility and mobility endeavors such as yoga, pilates, tai chi, gymnastics, mobility/rehab exercises, and properly conducted stretches.
Movement Tips
Quality over quantity—Choose the days you feel good to execute the high-intensity days or strength workouts. Don’t force it! You will find the focus and quality of your workout will be a lot better if you choose to do hard days when you are mentally and physically up for it.
Habit stacking—This is a game-changer. Where can you add movement to a habit you already have? For example, what if you did five squats every time you brushed your teeth? That adds up over time and takes less brain energy since you already have the habit of brushing your teeth. Eventually, your body will probably start doing the squats as soon as you pick up the toothbrush once you’ve made it a habit.
A morning (or evening) mobility routine—Mobility is KEY. Sitting in chairs all day was not how our ancestors lived, and it’s definitely not how we should be existing. Find a 10-15 minute yoga flow or mobility routine that you can add daily in the evening or morning to get your body ready for the day.
Park far away from the grocery store and take the stairs—Our bodies are epic, and often we choose not to use them for functional tasks. The point of working out for most people is to live long, healthy, lives and to be functional.
We work out SO we can take the stairs. Reframe it so you GET to take the stairs and walk rather than have to.
Lift heavy things!—Why do we strength train at the gym? It shouldn’t be for vanity, but for your sanity and health! So, you can move the couch into the living room, and pick up your kids and run around with them. Lifting is also important for bone health (especially for females)—lifting burns more calories, and not to mention, it makes you feel like a badass. Incorporate strength training to feel invigorated and capable of anything. Check out my strength post here.
Walk (or bike) everywhere (within reason)—Whether you walk your dog more, meet a friend, or get some YOU time, try to add walking in as much as you can. If you can get into nature, that’s even better.
Play more—Whether it’s with your kids, a pick-up game at the gym, or some frisbee with friends. Take a moment not to take life so seriously. Play and move!
Go hard once in a while—whether this is a HIIT class, a challenging Peloton class, or some all-out sprints on the track, 1-2 hard days every 7-10 days is key to vitality and overall health and well-being.
So here we go! You’ve got this! Instead of implementing a new movement routine, just focus on moving more. Use these tips and tools, and I’m sure you’ll find some success! Wishing you a healthy and happy 2022!
About the Author
Chloé Maleski is a mental performance coach that helps athletes grow into the best versions of themselves and optimize their performance in a sustainable way. Through visualization, mindfulness, stress management, and cognitive-behavioral performance she helps athletes foster all parts of themselves in order to enhance not only their athletic performance but their overall well-being and lives! Visit www.growithclo.com and follow her on Instagram @growithclo_ for more about Chloé.
The information presented on this website is intended for educational purposes only. Statements within this site have not been evaluated or approved by the Food and Drug Administration. This content is not intended to diagnose, treat, cure, or prevent any specific condition or disease, nor is it medical advice and should not be considered a substitute for professional medical expertise. Readers of this content are advised to consult their doctors or qualified health professionals regarding specific health conditions or concerns. One should always consult a qualified medical professional before engaging in any dietary and/or lifestyle change or new health program. Curated Wellness does not take responsibility for any health consequences of any person or persons following the information in this educational content.
