I promise I’m not going to go on and on and on about how you need to be active. I know you’ve seen the stats and know what you need to do. Instead, I’m going to reframe the conversation that will hopefully put some things together for you in a different, more YOU way.
There are 2 kinds of movement I usually refer to: Structured and Unstructured.
Structured Movement is where you spend a certain amount of time, multiple times a week working on movement – what most people call their workout. You could be weightlifting, yoga, pilates, calisthenics, etc. The aim of Structured Movement is to spend dedicated time to learn new ways to move you body.
Unstructured Movement is what is traditionally referred to as “having an active lifestyle.” Really what this means is moving around during your day that not dedicated exercise time. Examples of unstructured movement include walking to work and back, dog walks, playing with your kids. etc. This type of movement is baked into your day and meant to be used as a way of allowing your body to do what comes naturally to it – help you move through your day and life.
We all have been pulled into the vortex of getting onto a workout regimen when we want to make healthier changes. We join the gym, hire the trainer, sign up for the 5K training group, go to the yoga studio. We believe, wholeheartedly, that we’re making the right choices yet when we invariably lapse on the workouts because we don’t have the energy or life gets in the way, we end up right where we started.
The cycle is a frustrating one because we try to fix the problem using the wrong solution. This is why I created the pillars the way I have and further nuanced them as we dive deeper. Instead of changing our movement habits using structured movement (which is usually harder to do), start with changing your unstructured movement (while you’re working on changing your nutrition habits).
Let’s break it down another way:
1) You decide you need to make a change in your self-care practice.
2) First, find a nutrition plan that you are committed to following for at least 30 days. Focus ONLY on this plan for at least 2 weeks or until you get the hang to it.
3) Once you notice your energy surge that comes from changing your food (which you should as long as the plan you’re following is aligned with your body’s needs), THEN you focus on adjusting your Unstructured Movement. Take a look at your day and see where you can walk instead of drive, take the stairs, etc. This exercise can bring a lot of awareness to your daily movement habits and guide you to what you should focus on during your Structured Movement time. (2 birds, 1 stone). Commit to a new Unstructured Movement plan for at least 7 days. (Tools like Fitbits, Apple Watches and Health Apps can be motivating here).
4) Once your Nutrition and Unstructured Movement are in place, THEN you’re ready to incorporate Structured Movement. At this point, you’ll have an abundance of energy where it will be natural to add in training for movement goals that your body is telling you it wants to hit. The extra energy will create the room in your schedule for your Structured Movement so there’s no wondering or finagling on how to add in workouts into your already hectic day.
The reason I recommend waiting on creating a SM routine is because it’s possible that your life at the moment doesn’t allow you to have such a routine. As long as you have an UM regimen though, you can still get all the benefits of movement without creating unnecessary stress for yourself for not having a SM routine. Once your life allows the time for SM, you’ll know and be able to incorporate it effortlessly. (BTW, SM can be as little as 10 mins, in case you were wondering. You’re not a better person if you spend an hour in the gym vs 10 minutes of stretching in your living room. Work with what you got).
How does this framing of movement resonate with you? Leave a comment below!