Why You Should Move More
The current government guidelines recommend at least 30 minutes or more of exercise per day, three to five days per week. But even just 10 to 15 minutes of movement may make a difference to your health and happiness.
Currently, only one in three adults get the recommended amount of physical activity each week, and it’s taking its toll. Staying physically active can transform your body and mind, making you get the most from life. We’re so passionate about it that we dedicated our entire WOLfpak brand to it!
So here’s our encouragement to you to move more, and get what you want from your life, today.
The Benefit of Movement
If you’re reading this article, you need some incentives to move more. Here are five of the best benefits of movement.
1. Improved cardiovascular health
Exercising increases the heart rate to increase blood flow around your body, which strengthens heart health and lung capacity, so that you can more efficiently transport oxygenated blood around your body.
2. Lower disease risk
Studies show that individuals who regularly exercise have a 35 percent decreased risk of developing heart disease or stroke, and a 50 percent decreased risk of developing type II diabetes and obesity.
3. You perform better at work
Exercise encourages more blood flow in the brain, meaning more energy and oxygen are transported to the brain, making it perform better. The hippocampus, the region of the brain associated with learning and memory, actually increases as a result of regular exercise.
4. You have lower rates of mental illness
A study observed the effects of exercise on rates of depression by asking a group of participants to attend exercise classes for ten weeks. The researchers found that the intervention group experienced a 30 percent decline in depression.
5. You slow down aging
As we age we lose muscle and bone mass, regular strength training helps to build muscle mass and bone density to keep us physically younger. Age-related muscle and bone loss can leave you feeling weak, stiff, and in pain. Exercise helps to lubricate your joints and keep you strong so that regardless of your age, you’re feeling and performing at your best.
Movement Goals to Set
So now you’re convinced that you should move more. But how can you get started? The first point of call to move more is to set some movement goals to simply help you feel better. Whatever specific goal you have, whether it’s to relieve stress, sleep better, help you combat loneliness, or to improve your relationship with yourself - these movement goal recommendations will help you get there.
Looking for more health and fitness goals? Check out this article we wrote with The Top 6 Health and Fitness Goals to Make.
- Walk daily
Take your work call on-the-go, switch your morning coffee drive for a morning coffee walk, or socialize with friends by walking around your local community. It’s easy and effective. Walking has a plethora of health benefits, such as:
- Strengthens your lung and heart health
- Burns calories
- Lowers your blood sugar
- Safe for joints
- Boosts immune function
- Improves energy levels
- Builds strength
The best part is that you don’t have to do 10,000 brisk steps per day to get these benefits. Walking more throughout the day (e.g. taking the stairs!) is so beneficial for your health.
- Join a running club
Running is a type of physical activity that can be done by anyone. You don’t need any specialist skills, training or experience. All of us are capable of running. But that doesn’t mean it’s an easy hobby to pick up consistently. So join a running club!
The main benefit is consistency. Running with others offers a little competitive advantage; studies show you’re more likely to run faster and for longer. It’s also an amazing way to make some new friends, who will also keep you accountable to your training.
- Workout with your partner
A study published in 2015 examined the relationship dynamic and exercise frequency within couples that exercise regularly. Those couples whose partners regularly and consistently exercise are more likely to do the same. Plus, couples that exercise together report healthier relationship dynamics and engage in less negative behavior patterns like smoking.
Not only will your relationship improve, you will likely find it easier to stick to a more active life if your partner is joining you in the endeavor.
- Join a workout class
You don’t have to always stick to the same workout routine! In fact, too much repetition can get boring and cause you to lose motivation. Incorporate some workout classes into your exercise routine to keep things fun!
Zumba? Restorative yoga? CrossFit? Aerobics? High-intensity interval training? There are classes for everyone’s tastes and interests, you don’t need to settle with your boring weight lifting circuit if you hate it. The more classes you try, the more you will be able to distinguish between what’s for you and what isn’t. Plus, studies show that exercising with a friend or in a group improves performance, increases exercise intensity and the frequency of workouts.
- Add in some outdoor workouts
Rather than forcing yourself to be in the gym six hours a week, switch it up and go outside. Outdoor workouts are statistically associated with increased engagement, satisfaction and psychological benefit that workouts done indoors.
Hiking is one of the most popular and enjoyable outdoor workouts you can do. Start your hiking journey here with some WOLFpak hiking gear.
- Sign up for a race or competition
Having a fixed goal or timeframe can help you stay accountable and motivated. There are races and competitions for all types of sports. Short runs, swimming, marathons, cycling, CrossFit, and local competitions set by your gym or club. Try it out!
- Get a standing desk
A study found that getting a standing desk can burn an additional 170 extra calories in one afternoon. But it’s not just for weight loss! Sitting all day is terrible for your body. It puts pressure on joints, causes muscular atrophy in your legs and glutes and causes a range of other health problems.
A stand up desk will also help to reduce and prevent back pain, with one study finding that participants reported a 32 percent improvement in lower back pain after using a stand up desk.
Move more. Set a few movement goals and get it done. Join the WOLFpak and let’s work together to share the joy of movement.