Health, Body, and Mind
By: Huan Nguyen
Fitness is good for us, but what does that really mean and is it only limited to a specific age group? Doing any kind of physical activity helps improve our fitness, one of those being exercise. While there are changes that we can physically see when we exercise, we must not forget about the internal changes that are happening within our body and mind. Before starting any kind of fitness plan, it is important to speak with your doctor to see what limitations you have to certain exercises or fitness activities.
Exercise strengthens our muscles, ligaments, and bones. With age, bones become more brittle and may break more easily, so getting enough exercise is crucial to minimizing bone loss. Increasing our physical activity makes our heart stronger, thus improving our cardiovascular health and blood circulation. It also improves agility, balance, and reaction time which will come in handy at the most unsuspecting times. Exercise can improve a person’s confidence and boost their self-worth. It can also improve brain health. Regular exercise can have a profoundly positive impact on depression, anxiety, and ADHD. It also relieves stress, improves memory, and helps you sleep better.
Goal Setting
Having long term fitness goals are great. However, not everyone is able to commit to long-term goals as it can feel overwhelming and intimidating. Therefore, it is also important to have short term goals. This provides and creates a positive momentum throughout your fitness journey and the small victories will add up so you can be proud of your accomplishments.
Here are some examples of short term goals:
In one month I want to decrease my 1-mile jog by one to two minutes.
I want to pack my own healthy work lunches for two weeks straight instead of ordering take-out.
I want to be able to do 10 pushups in a row with good form and less fatigue.
I want to go from doing bodyweight squats to doing weighted squats after the first month of working out.
I want to lose a couple inches off my waist within the first two months of my fitness plan.
We are visual creatures, so one way to keep track of your progress is by marking them in your calendar. For example, put a green check mark on the days you exercised or highlight the days when you complete your goals or milestones.
Movement is Medicine; Movement is Life
The human body is designed to move, so sitting for long periods of time can put a strain on our body. Something as simple as walking will improve joint health and increase blood circulation. When we sit, our hips, knees, and ankles stay in static positions especially during a typical 8-hr work shift. Allowing our legs to flex and extend as much as possible throughout the day will decrease the chance of achy joints in our legs, which in turn can also improve our upper body posture.
When our legs are in a 90 degree position for too long, our hamstring muscles stay in a shortened position and circulation to the legs decreases, which can eventually cause health issues in the future. While sitting is necessary in our everyday lives, it’s important to be self-aware of when we should get up for a short break to promote blood flow and stretch out our muscles. You can set a timer on your phone every couple hours to get up for a quick stretch, to refill your water bottle, or to go outside for a short walk.
Walking outside in the right condition and proper protection from the sun can improve mood and increase our Vitamin D production. A 15-minute walk may not seem like a lot, but if it’s a walk that’s outside of your daily routine, that’s nearly 8 hours of walking a month which is anywhere between 1,700-2,800 calories burned.
Misconceptions about Fitness:
There are a few common misconceptions about fitness that deter some people from starting an exercise routine. One is that they don’t want to look too muscular or “bulky”. The truth is that having a lot of muscle actually takes a long time and requires programs that are more demanding on the body. Looking “bulky” typically comes from deliberately eating in a Calorie surplus with heavy lifting. For a beginner, exercising safely with light to moderate weight coupled with a healthy Caloric intake will reduce fat and increase lean muscle. With consistency, a beginner may see their muscles appear more toned and slim within just one month on a fitness plan.
Another misconception is that gyms are too intimidating. While the gym may be daunting at first, gyms have trainers who can guide you through a workout plan and teach you the basics of each machine. Trainers can provide a plan that is structured to your body type and goals so there is less guess work on your end. You can also join a beginner’s group class with individuals who are just starting out, such as a spin class (stationary bike) or pilates class. There are also bodyweight workouts you can do from the comfort of your own home before transitioning to gym workouts. You can add weights for resistance by using household items such as laundry detergent bottles, a backpack filled with books, etc.
Some people think that working out requires too much time; however, being on a fitness plan doesn’t always require being in a gym, taking a class, or lifting weights. There are small lifestyle changes that a person can make to increase activity level, e.g. taking the stairs instead of an escalator or elevator. Parking a little further at the grocery store also helps because it allows for more steps and bonus points for always returning your shopping cart to the corral. Another one you can do is increase the frequency of lawn care and/or gardening or simply taking a walk in the park.
Fitness For All
Exercise is for all ages and has many long term benefits. It helps boost cognitive function in children and can prevent falling when we get older. However, simply hearing the benefits of exercise may not be enough to get ourselves started on a plan. Oftentimes there are deeper, underlying reasons why some people struggle with starting an exercise routine.
Understanding these reasons and the relationship one has with exercise can help make fitness a much more desirable activity. Just like it is important to have support from family and friends for our mental health, support during your fitness journey is encouraged in order to have a more positive outcome.
References:
https://www.helpguide.org/articles/healthy-living/the-mental-health-benefits-of-exercise.htm
https://www.self.com/gallery/beginner-workout-at-home-with-no-equipment
