Movement in Busy Times: A Missing Factor

We're into the holiday season, when the busy-ness of our year and our HABIT of putting ourselves and our health aside for "later", is multiplied to an even greater extent. With all that's happening at this time of the year, how can we possible find time for movement??

There is a missing factor that so many overlook and/or have never learned...

Your MINDSET.

Movement in our days STARTS IN THE MIND, not the body. Our physical movement is the positive side effect of our mind state. And no, that's not "woo-woo". Most likely it's the FACT that's holding you back from creating positive change in your healthy lifestyle practices.

When Times are Busy

During busy times in your weeks/months and certainly during holiday time, we can feel like "we have no time". We have to remember that "time" is what we CHOOSE to do with it. It's a CHOICE. However, it is a fact that holiday season DOES get busy; lots to do, people to see, places to go etc. So how can we fit MOVEMENT into our days and STILL do these things at this time of year? THINK OUTSIDE THE GIFT BOX (see what I did there!? 🧑‍🎄😉)

This is how movement STARTS in the mind, not the body. When we think of movement (in any stage in life) we've been conditioned to think of it as;

"A workout session" that lasts "at least" 30min, 40min or an hour....

A particular distance or pace of a walk or run...

A certain number of exercises back to back...

An intensity that we "must hit" ....

... And if we don't meet these aspects, well then "it doesn't count" and we "failed".

This is our MIND, not our body. This is our MIND believing that "in order for movement to count" it "has to be done in 'x' manner". To that I ask; "How's that working for you?" Are you meeting your goal? Are you going through the busy times of year and praising yourself with a pat on the back saying "Look at me go!"???? If you're in the majority of people that's NOT what's happening is it? Instead you're slogging your way through the days, weeks and month as you also try to get all the holiday hustle-and-bustle in, while you chug caffeinated drinks and then end the day with a nice glass (or more) of your favourite alcoholic beverage. Within all of that you've "forced" yourself to do movement routines that you have NO desire OR energy to do right now.

That's where most are at when things get busy.

Make the Change from the Mind First!

The change YOU need to make in this case, in order to get MORE movement in CONSISTENTLY during busy times (and non-busy times alike) is to do the following things, that come from your MINDSET:

1) GET RID OF THE RULES! There's NO rules people. Health is individual. Our lives are individual. Our physiology is complex. Eliminate "rules" because THEY are holding you back. EVERYTHING you do movement wise counts; from washing the dishes to doing squats in your living room, to shovelling snow... EVERYTHING.

2) Aim for EASY EVERY DAY. We put pressure on ourselves that movement "has to be a certain way" and "look a certain way" (see previous point). If more of us chose EASY movements, but did them DAILY there would be MORE desire to DO MORE on some days. The cool thing is, DAILY movement (even easier) ADDS UP TO more movement overall than forcing an hour workout on yourself that you would rather NOT do and end up doing only 2-3 times in the whole month!! MAKE movement happen. THAT is the target.

3) Understand that Movement is NOT a Punishment - it's a Priveledge. This understanding really makes things easier to achieve #2 that is previously mentioned. Too often we approach movement in a "punishment" format (something we "have to do") rather than a priveledge and a celebration of everything we CAN do! Reframing our mind to this allows us to much more easily take ACTION.

4) Movement (like all things health) is ACCUMULATIVE. You CAN do the hour long hard run or lift session... But it's not "THAT SESSION" that will make or break you. It's the accumulative movement sessions OVER TIME that add up to a positive change in your health and wellbeing. Another reason to NOT stress or rush things. Small bouts of movement have been PROVEN to be MORE sustainable AND MORE realistic to make happen in our busy lives. Once again - THINK SMALL. (5min here, 15min there...) It all ADDS UP.

5) Who doesn't like "Sprinkles"?? Ok, not the sprinkles we put on our ice cream sundays as kids. Movement wise, I'm talking about "sprinkling" movement into our days rather than trying to find a 30-60min chunk of time that most people don't have (or even want all the time). It's like the habit of parking farther away at the store or taking the stairs; Unless you are specifically training for a sport or event, sprinkling movement and exercises THROUGHOUT your day make it VERY do-able to fit things in EVEN when things are hectic. The body responds to what it did THAT DAY. It doesn't work on the premise of "well that workout was only 20min instead of your usual 45min, so I'm not counting that". That's NOT how nature works. Therefore, MAKE IT EASY on yourself to do SOMETHING when times get busy! 👇

-Instead of a full 20min lift session, do 2 or 3 exercises for a couple sets when things are busy (that'll take 5-10min).

-Choose ONE exercise to do that day for a DAILY TOTAL of 3 sets of 'x' reps.

-Instead of your usual 5km walk, do 1km at a harder pace. Or if your feeling weighed down energy wise, just 'saunter' for a 1km and get some fresh air.

-Create a movement habit and attach it to something you already do - so that no matter what happens that day, you've AT LEAST done THAT (see my pushup habit post(s))

-Play with "what's the LEAST I can do movement wise to ALLOW myself to feel good today?" vs "I have to do 'x'" ... and then DO IT.

6) Move with Purposeful Intent to go SLOW. All year long we pile more on ourselves in many ways. When the holiday times roll around come late November-December, why not take the opportunity to do SOMETHING (instead of "waiting until the new year") but rather than PUSH MORE on yourself, INTENTIONALLY do your chosen movement SLOWER.

-In your 15-20min weight session, sync your movements with your breath

-While out for a walk, WALK SLOW on purpose. For example, see how long you can make a walk around the block last.

-If you're the gym on a rowing machine or bike, try going slowly on purpose

-Do MORE somatic exercises and/or yoga routines to intentionally SLOW yourself down both physically and mentally

7) Just LISTEN to your body for what it WANTS today. If the holiday rush is exhausting you, listen to your body and move gently. If you're feeling refreshed and energized that day, listen to your body and put a bit more intensity in (but leaving some in the tank, knowing this month is busy!). It really doesn't take much to feel GOOD inside and out, and we ALL have the physiology that KNOWS what it wants/needs. This also means if you're feeling a bit less motivated one day - DO LESS... do something... but do less. AND be OK with that! It'll balance out in the end.

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If in the past you have come to this point in the year and said "I'll do it in January" ~ DON'T OVERLOOK THE THOUGHTS AND IDEAS HERE. And DON'T WAIT. Start NOW! I guarantee if you play with some of these ideas here (or some of you may have thought of to adjust your "go-go-go" mentality when it comes to your movement this time of year), you'll be MILES ahead of MOST people you know by the time even Christmas hits, let alone January. And you'll find that you'll be rolling into the new year with a completely different mindset... Which is EXACTLY what is holding so many people back from feeling healthy and full of energy.