Self Esteem Self Esteem Exercises

Put a Pep in Your Step – A Body in Motion Stays in Motion

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Newton’s Law of Motion states, “…a body at rest will remain at rest unless an outside force acts on it, and a body in motion at a constant velocity will remain in motion in a straight line unless acted upon by an outside force.”

Why You Should Get Up

You are sitting at home thinking about getting up and doing something. Maybe a walk. Oh man, but that takes work. That might be a little tough. You start to click through channels on TV and find something slightly entertaining. Maybe you are scrolling through your social media. What is Becky up to? Oh, she’s out hiking again. You wish you had time for that, right? You decide you will make time.  But, you never get up. Another article, story or funny cat video catches your interest.

I mean, getting up and moving is the hard part. Exercise for the body or mind is not always fun. It takes effort. You live a busy life and are exhausted. I get it. Exercising is not glamorous. There are so many things you can be doing instead of getting up and moving.

On the other hand, you want to live a happier and healthier life, right? Good thing getting up and moving will increase your quality of life. Taking a walk is known to help with the following; blood pressure, weight management, mental health, creativity, fatigue and even strengthen muscles and bones. Just walking can make you live longer.

According to the Mayo Clinic Fitness, Department of Health and Human Services take at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity. The guidelines suggest that you spread out this exercise over a week.

That is only 22 minutes a day 7 days a week. Maybe you want to work less but with the same results. That is 30 minutes a day, 5 days a week. This is a little bit of change for major results.

How to Get in Motion

It’s easy to sit around and do nothing. Just do nothing. What is hard is to actually get up. Some recommend ‘baby steps’ to get started. Baby steps help you to start off slow and, with time, increase the length or intensity.

One way to start walking regularly at longer intervals is to start slow. Start with a steady walk around the block every day. Do this for a week or two. Then, switch it up and add an extra block to your current routine. Make sure to keep this going. By adding extra blocks you will help increase your ability to get moving even more.

If you start to feel bored or uninterested with your walks, change it up. You will see things from the reverse perspective you had seen in your previous walks.

This method is true with any workouts. You could apply this to weight lifting. Start with lighter weights. Keep with the same weight until they feel too light. Once this happens, you can increase the weight by small increments until it is easier to lift. Over time you will be able to lift heavier and heavier. Find what makes you happy so you enjoy your exercise.

Ideas for Sedentary Jobs

Maybe you work at a job where you sit all day. Sitting at a desk all day is very bad for your health and circulation. You must make sure you make to for yourself and your health. Some may find it hard to get even a little exercise at their jobs.

Breaks are a good time to get a little exercise in. What some people have been known to do is during your breaks, you can go for a walk for 5-15 minutes. If this is the most you can do, it is still a great start.

If you are looking for something to do from your desk, there are many different ideas available online; chair dips, desk lunges, squats, standing, stretching, desk dancing, walking in place and more.

Forming Good Habits

According to James Clear, a Behavioral Psychologist, it takes about 66 days to form a habit. A good technique in building a habit to keep moving is to create goals. Just like anything else, baby steps. Start with a small goal. Maybe you want to finish your walk in less than 30 minutes but not cut it short. Try picking up the pace and beating your previous time.

Understand that you are not perfect. Nor is anyone else. Everyone has their own struggles. The trick is to not let your troubles weigh you down and force you to quit. Keep that pep in your step. Keep your body in motion.

Getting off Course

Remember what newton said? “A body in motion at a constant velocity will remain in motion in a straight line unless acted upon by an outside force.” You can be that force. You can affect the motion in a positive way by causing it to accelerate and work harder. Making positive changes to increase the motion you are making. Then again, you can also be the wall that completely stops your movement.

Sometimes we find ourselves straying off course. We find that we have something taking away our time from our self-care. So, we put it off until tomorrow. Well, this might lead to putting it off the next day. Next thing you know, it has been a week or a month and you have completely broken your habit.

We all lose track sometimes. This happens a lot. We start doubting ourselves. We begin giving into temptations. All of a sudden, we are back at point A. Do not beat yourself up. Keep a positive attitude and hop right back in. Remember, you are not the only person struggling. But, you can only control yourself and your own mindset.

You have the ability to affect your movement in a positive or negative way. Don’t be the brick wall standing in your own way. Be the force to keeps the body moving in a straight line, or better yet, an upward path!

If it has been a while since you ‘fell off’, start at a comfortable pace. You do not want to start at the walk around the block, but you also do not want to become overwhelmed. Find a comfortable new starting point. This can seem difficult but it will help your body get back in motion.

Try to pinpoint what knocked you off track. Work on fixing the problem. Try and set new realistic goals with realistic timelines. Small goals equal success. It is okay to have an ending goal or big goals. But, it is important to also have small goals to help add to your positive mindset. Keep that pep in your step!

 

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