Let's admit it: we all have likely neglected some of the basic healthy practices in the past year and a half due to the pandemic. If there were an area that might have been most affected by this year of isolation, exhaustion, and chaos - it would definitely be our mental and physical health. However, there is one thing that is beyond doubt — it greatly influenced day-to-day life for nearly everyone.

2022 is here now, but there are still traces of 2020 and 2021. The routines that were formed back then are still present, so how do we change this?

Treat yourself with Kindness

Be gentle to yourself, and acknowledge that you may not be able to instantly get back to what you were doing fitness-wise before COVID-19, and that’s okay.

A good thing? Pre-Covid and even now with some advanced remote fitness techniques, it seems fitness culture encourages this chronic cardio and “give it your all” mindset these days. While a few sets of it can be healthy and good, however, as per my working experience in this industry, I have learned this is not good for the long term. With these HIIT and intense workouts, it feels as if you are training for the Olympics.

If you have a very specific fitness goal, such as a half marathon, obstacle course, etc, these exercises can be effective for a few months—but most of the time, these exercises are too extreme and can damage health. For instance, after working hard during an exercise, many end up feeling tired or as if they deserve a break to indulge in unhealthy food (or more of it), thus continuing the cycle of unhelpful behaviors indefinitely.

Remember, fitness is not food-related; it is the body and its ability to pump blood and be strong; it is not about what the fitness enthusiast can smear on his/her teeth because he/she has worked out in the gym the whole day.

Well, here is my advice for the second time. Be gentle with yourself. According to the experts' recommendations, changing one’s location is beneficial to health in general. Just as eating one cookie for a year sums up to 365 cookies, one push-up a day also amounts to 365 push-ups. I hope you can follow my line of thought here!

Increase your Movement Frequency

The ‘move frequently’ part does not refer to organized workouts but rather to become active in daily life. Walk up and down the stairs or the corridor for at least five or ten minutes before mid-morning, before lunch, and after work. Use morning stand-up meetings at work, and at lunch use the sitting-down table and chairs.

If you have to watch TV in the evening, then it is good for you to do some simple exercises like squats or stretching during your favorite program. Each evening go for a walk with the dog in the neighborhood. Such attempts to have an activity-oriented mindset can make an incremental difference over the long term.

In addition to taking out time from your daily activities, "moving frequently" can also be referred to as regularly engaging in comfortably paced aerobic activity as well as properly executed flexibility/mobility exercises like yoga, pilates, tai chi, gymnastics, and mobility/rehab workouts.

Improved Mobility Tips

• Prioritize Quality over Quantity 
• Choose the days you feel good to execute the high-intensity days or strength workouts. Don’t force it! Cycling experts have found that the quality and focus of the workout will be much better if you decide to perform your hard days when you feel fine and up to it.
• Building Patterns 
•  This is a real gem. In what areas of your life can you integrate more movement into a particular habit that you have? For instance, one might do five squats every time they brush their teeth. This requires less awareness since you already brush your teeth daily. In the long run, your body may likely begin performing the squats anytime you hold the toothbrush once the disposition becomes habitual.
• A Morning (or Evening) Movement Routine
• This is very important. Wake up and do some stretches before going about your day. Don’t stay in chairs all day, that is not how our forefathers lived and this shouldn’t be how we live. Locate a 10-15 min yoga flow or mobility workout that you can include in your daily practice in the morning or evening to warm up the muscles.
• Take the High Road
• Park your car far from the grocery store and take the stairs—Remember the human form is magnificent, it can perform so many functional activities. For most people, the aim of working out is to have healthy, long lives and to be able to do activities or tasks. Rather than looking at it as an unfortunate situation having to take the stairs and walk, consider it as a blessing.
• Lift heavy things
• What is the reason that we strength train at the gym? It should not be for the sake of the facial mirror but for the sake of your reflection – mental and physical! Therefore, you could push the couch to the living room or perhaps pick up your kids and play with them. Lifting is also necessary for bones (especially for females)—lifting consumes more calories, and, to top it off, it makes you feel strong. Include strength training to feel as strong as a horse and ready to take on any challenge. By the way, I have recently posted my strength here.
• Go anywhere on Foot or by Bicycle (within reason)
• This can mean walking your dog more, meeting a friend, or getting some quality ‘you time’ in. Still, if you can get into nature, that is even better.
• Exercise More
• Be it with your kids, a random game of basketball at the gym or merely tossing a frisbee with friends. Just turn your attention for a while and do not be so serious all the time. Play and move!
• Hit it hard Occasionally
• It is good to occasionally go all out—whether this is a HIIT session, a tough Peloton class, or some sprints on the track.

So here we go! Don’t try to include a new movement plan but simply move more. Apply these tips and techniques and I am sure that you will achieve your goal soon! Happy 2022 to all, may the new year bring you good health and happiness.