How to START MOVING into a Better Life
Why is Exercise talked about so much these days?
Now exercise isn’t just done to bring out those “abs” or to get big “biceps” to flex at the beach.
Exercise is now one of the most powerful medicines and treatment strategies for many serious physiological and mental health conditions.
Is it better to exercise in the morning or at night?
This question gets asked a lot. At the end of the conversation…
What are your initial reasons, goals to needing or wanting to exercise?
When is it easier for you to consistently move? Choose that time of the day…
When we look at specifics….
Training or exercising in the AM has been shown to have a positive flow on affect with our daily production and levels regarding our cognitive attention, memory, focus and the ability to learn and masters new tasks or movements. This has been found to improve by increasing the production of Brain Derived Neutrophic Factor (BDNF) a key protein in our brain that enables heightened neuroplasticity.
Exercising in the PM is also completely fine. However studies have shown if you are consistently exercising in a high intensity or threshold zone close to bed time this can make it harder to get to sleep due to be in an aroused state or sympathetic state.
My tips would be:
Aim to get a minimum of 20 minutes of ‘Easy’ Aerobic exercise in after waking with minimal fueling/food to reap the mental and cognitive benefits for your day ahead.
After fueling your body and muscles throughout the day then aim to get your higher intensity or resistance exercise in early to mid afternoon when the “tank is full”.
Whats better for weight-loss - Weights or Cardio?
Technically there is no “better” approach. Consistency is the key. Research suggest just moving more than your used to and “expending more calories then you are ingesting’ in some way or another whether it be walking, swimming, riding, playing ball sports, or even cleaning the house with a coffee in your system might be the movement that best suits YOU.
Where should I start?
If you are a brand newbie and haven’t moved with specific intentions or goals for a long time…
Start slow. Aim to get a minimum of 150 minutes of exercise in per week of cardiovascular with 2 body weight or strength sessions in lasting no more than 20-30 minutes each.
Adjust and progress according to how your body responds to the extra stimulus and demand you are placing on it.
If you have just given yourself a break for a designated period of time…Reset to just below your previous starting baseline and progress appropriately each week looking at the volume of your training and looking to increase that each week ensuring injury due to overload is avoided. (Theres lots to be looked at with correct progressive overload)
How do you stay motivated?
Set your goals with added Emotional MEANING.
Goal setting isn’t just about “wanting to be 8kgs lighter”
Goals need to be SPECIFIC, MEASURABLE, ACHIEVABLE, REALISTIC, TIMED also known as SMART goal.
What….are your goals?
Why….do you want to achieve those goals?
When…..A time frame as to when you’d expect to achieve those goal/s? How….Will your goals add value to your health and is this possible in 2/4/6/8 weeks?
Who….Tell your close friends and family to keep you accountable…Write them down as this has shown to be a 70% improved chance when achieving them…
VISUALISE daily…and FOCUS on the PROCESS and feeling better not just the result.
Goals need to be achieved and worked on with not only our physical health but also our mental health through strengthening and training our belief system!