The Bad Rap on Physical Activity

“I ought to workout more.”
“I would lose weight easier if I would just exercise more.”
“I know it’s healthy to exercise, but I just don’t have the time.”

Any of these sound familiar? If so, you’re not the only one who feels pressured or guilty about not being more physically active. After too many failed attempts to go to the gym, you may feel like being physically active is just impractical for you. Even if you magically find extra time one day, you may opt for some pajama bottoms to relax at home instead of changing into workout pants to go to the gym. For many of us, we view exercise as something that drains us and makes us hot, sticky, and tired; instead of viewing exercise as rejuvenating or relaxing.

A recent study conducted by BMC Public Health looked at how women, age 22 - 49, view physical activity on their to-do list. Not surprisingly, low-activity women often viewed physical activity as conflicting with their bigger goals, like family time or work. In contrast, women who were highly active viewed physical activity as contributing to their bigger goals, which were also family time and work. At the same time, some highly active women still reported that they felt pressured or guilty about not being active enough.

The good news for all of us, whether we consider ourselves physically active or not, is that physical activity is not defined by three 30-minute workout sessions per week. Simply moving more (e.g. taking the stairs instead of the elevator, taking the dog on a walk) contributes to a healthier lifestyle.

So how does a person start becoming more active? The recent study by BMC Public Health suggested that the best tip for women to become physically active is to include people in your exercise. Whether you go outside to play with your kids or go on a walk or bike ride with friends, your feelings toward physical activity may become more positive because your physical activity is aligning with the priority of relationships. In turn, the positive thinking and emotions about physical activity will help you stay consistent and see those health benefits.

For more tips and encouragement to become more physically active, follow us on Facebook, Google Plus, or LinkedIn; and subscribe to our YouTube channel. Our goal at Aptitude Physical Therapy is to give you the practical information so that you can better enjoy life.

To read the study, click on the following link.
Rethinking Physical Activity Communication: Using Focus Groups to Understand Women's Goals, Values, and Beliefs to Improve Public Health"

Ways to Stay Active Throughout Your Day

Sometimes, we have trouble motivating ourselves to stay active, yet one of the best ways to fight a sedentary lifestyle is to simply plan activity throughout your day. Here's some ideas you can try to add to your day-to-day activities.

Walking to Get the Mail

It's easy to drive down to the mailbox, but taking the time to walk to the mailbox everyday can help benefit your health and fitness. Or, if you have a post office box, try parking out farther and walking in to get your mail.

Toe Raises While Brushing Teeth

Whether you're getting ready for your day or getting ready for bed, try doing toe raises while at the sink. You can use the counter to help keep your balance as you workout your calves. You can also try this when you hand-wash dishes.

Get Up Off the Couch

When you are watching TV, get up during commercials or set a timer to prompt you to get up at least once an hour. You can do squats, stretch, take out the dog, or walk in place or around the couches. You can even try dancing to the music of commercials, which may give you an ab workout from laughing! :)

Take Breaks at Work

In this Age of Information, many of us have desk jobs. When you're having a busy, stressful day, it's easy to forget to get up to take breaks. Research shows that we need to get up at least once per hour to walk around for five minutes. Walking around every hour helps save the lining of your arteries and vessels in your legs, which helps increase blood flow. For more tips on how to reduce pain related to sitting at workstations, read our blog "Workstation Tips."

Remember, the most important aspect when trying to become more active is to take small steps. Choose one lifestyle change until it becomes a habit. Then, you can add another lifestyle change or additional exercise. As long as you aren't experiencing pain, any physical activity counts!