When I say exercise, what comes to mind? Overpriced corporate gym memberships… greasy, sweaty machines sprayed down with some abominable perfumed chemical cocktail… goofy personal trainers yelling at you to “engage your core.” What does that even mean?
Traditional workouts aren’t for everyone – but what if movement didn’t need to feel like a chore? Read on for engaging, energizing ways to incorporate natural dynamic movement into your daily life and make fitness entertaining and practical.
Why Movement Matters
Staying active is essential for longevity, mental clarity, and overall well-being. Regular movement (even gentle movement like walking) keeps the cardiovascular system strong and supports healthy metabolic function by promoting healthy blood sugar levels.
Physical activity also fosters a healthy stress response throughout the day by fostering healthy cortisol levels. Natural adaptogenic herbs like Rhodiola, present in Action 2.0, combined with consistent movement, can help us feel resilient and focused under the pressures of the day. Movement can markedly enhance cognitive function by increasing blood flow to the brain, which promotes strong memory, focus and neuroplasticity. Most importantly, staying active shapes your future by preserving muscle mass and joint health, ensuring your body stays mobile and resilient as you age.
Overcoming Resistance to Exercise
If the very thought of exercise makes you want to run in the opposite direction (which, ironically, would be exercise), you are not alone. You may avoid exercise because of fear of judgment, negative past experiences, time constraints or lack of motivation. Gym environments can feel unfamiliar and thus intimidating, making it hard to start. Past attempts to get fit that were too intense and led to burnout can create a negative association with exercise.
Also, let’s be honest – sometimes we’re just lazy or get bored easily. If this sounds like you, you don’t simply need willpower; you may just need a shift in perspective on movement…also a nice boost of natural caffeine like in Chad Mode Clean Preworkout can help. Small strategic changes can make movement an enjoyable and almost effortless part of your routine.
Harness the Power of NEAT
Non-Exercise Activity Thermogenesis (NEAT) refers to the energy burned through daily activities that aren’t formal exercise– including simple movements like walking, tapping your foot or stretching. These small actions add up over time and actually burn significant energy. There are many easy and fun ways to increase NEAT throughout the day:
- Take the stairs instead of the elevator. Get a little bounce in your steps, skip a stair with a longer stride – have fun moving your body through your space.
- Walk around during phone calls or take your video meetings standing at your desk.
- Stand while working or watching TV.
- Pace while brainstorming ideas or waiting for food to cook.
- Set reminders to stand or stretch for at least two minutes every hour.
Micro-Workouts that Pack a Punch
Short, high-intensity workouts are efficient ways to get moving in a fraction of the time. A five-minute HIIT routine, with jumping jacks, squats, and push-ups, gets your heart rate up quickly. Isometric exercises like planks and wall sits build strength in just a few minutes.
Stretching and mobility drills improve flexibility and posture without taking too much out of your day. If you don’t know where to start, YouTube and TikTok offer quick, beginner-friendly ideas to get you going.
Maximize Your Daily Steps
Walking is one of the easiest ways to stay active, and you don’t need 10,000 steps to see the benefits. Short walks throughout the day support healthy blood flow and blood sugar levels along with energizing you. Small changes like walking during meetings, taking a quick stroll after meals, parking a bit further away or opting for the stairs naturally increase movement.
Making Movement Fun
Moving your body shouldn’t feel like a chore. Forget about the guilt-driven, no pain, no gain nonsense and find ways to move that don’t make you want to fake a doctor’s note. Here are a few tips to get you started:
- Engage your mind: If exercise feels “boring” to you, find ways to make movement more mentally engaging, like listening to an audiobook or podcast or using upbeat music to make household chores feel like a dance party. Put a little spring in your step and get bouncy while moving around.
- Find playful, beginner-friendly activities: Play is one of the easiest ways to stay active while having fun, so check out video games like Just Dance and Beat Saber or get involved with recreational sports like pickleball that offer movement with a social twist.
- Gamify your activity: Apps like Strava or Fitbit challenges make movement competitive in a fun way, encouraging friendly competition with friends and personal tracking.
Building a Sustainable Routine
Overhauling your routine overnight rarely works. Instead, start with small, achievable changes that you can build up over time. Remember that consistency matters more than intensity, so short movements add up. The key is to curate long-term success by making intentional movement a normal, enjoyable part of daily life.
A structured plan makes it easier to stay consistent. A 7-Day Movement challenge is an easy way to set the habit of daily activity by introducing a variety of movement styles without requiring long workouts. Here’s an example to inspire you, but you could customize your own version to fit your lifestyle and preferences:
- Day 1: Stretch for five minutes to improve flexibility.
- Day 2: Walk for ten minutes while listening to music or a podcast.
- Day 3: Do a quick strength routine with push-ups, squats, and planks.
- Day 4: Try a fun movement-based activity like dancing or an activity-based video game.
- Day 5: Incorporate desk or chair exercises if you’ve been sitting for a long time.
- Day 6: Take a brisk walk, jump rope or complete a short HIIT session to get your heart rate up.
- Day 7: Focus on recovery with gentle stretching, foam rolling or calisthenics
Movement is Essential Self-Care
Moving your body shouldn’t feel like some cruel punishment for existing. If traditional workouts make you want to fake an injury or gaslight yourself into taking a sick day, skip them, instead, dance in your kitchen, chase your dog, wrestle with your friends, challenge the mailman to an MMA match (okay, maybe don’t do that one) just do something (or even better, many little things), frequently and consistently. The goal isn’t to suffer your way to fitness; it’s to find movement that doesn’t make you want to run (or let’s be real, walk) in the opposite direction.
Disclaimer: These statements have not been evaluated by the Food and Drug Administration. The contents of this article, made available via Choq, are for informational purposes only and do not constitute medical advice. The content presented here is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of a qualified healthcare provider with any questions you may have regarding a medical condition or dietary changes. Reliance on any information provided by this article is solely at your own risk.