In the pursuit of a healthier lifestyle, finding the right movement can be a daunting task. Whether it’s battling with motivation, juggling busy schedules, or dealing with physical discomfort, many individuals face obstacles on their health and fitness journey.
As we go through life and migrate through different seasons and chapters, our need, desire, and vision of what fitness looks like changes. Initially, it might be about achieving six-pack abs or excelling in a specific sport, driven by external ideals or competitive goals. However, as we evolve and gain more life experience, the focus often shifts towards life fitness and function.
This means prioritising movement that enhances daily activities, promotes overall well-being, and supports long-term health. Instead of solely chasing aesthetic goals or performance metrics, the emphasis is on feeling strong, mobile, and capable in everyday life. It’s about finding joy and fulfillment in movement that nourishes both body and mind, aligning with our evolving priorities and values.
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So, where to start? 6 considerations to explore first.
1. Understanding Common Challenges: What are your road blocks?
One of the first steps in finding movement that works for you is recognising the challenges you may encounter. Motivation, time constraints, financial concerns, stress, work-life balance issues, pain, and discomfort are common hurdles that many people face. These challenges can often lead to feelings of frustration and uncertainty, making it difficult to stay consistent with an exercise routine.
2. Establishing Your Why:
To overcome these challenges, we begin by establishing your “why” and purpose for wanting to start exercising. Understanding your motivations provides a strong foundation and acts as fuel to keep you going, especially during challenging times. Whether it’s improving overall health, managing stress, or enhancing athletic performance, clarifying your goals helps tailor your exercise approach.
3. Trial and Error Approach:
Once we’ve identified your motivations, we embark on a trial and error approach. This involves trying out different types of movement and exercises to find the middle ground of challenge and feasibility. It’s essential to strike a balance between pushing yourself and respecting your body’s limits. Remember, movement should be enjoyable and sustainable in the long run.
4. Importance of Fun and Engagement:
Finding joy and excitement in exercise is crucial for long-term adherence. Engaging in activities you enjoy, whether it’s dancing, hiking, or playing a sport, not only makes exercise more enjoyable but also boosts motivation and consistency. Research suggests that enjoyment and fun play a significant role in sustaining physical activity habits.
5. Flexibility and Routine:
Balancing flexibility and maintaining a routine is key to a sustainable and effective health and fitness regimen. Flexibility allows for adaptability, enabling you to try new activities, adjust workout intensity, and prevent burnout. It keeps your routine fresh, exciting, and aligned with your evolving interests and goals.
However, alongside flexibility, maintaining a consistent routine provides structure, accountability, and habit formation. It ensures regularity in physical activity, promotes progress tracking, and fosters long-term commitment to your health journey. Striking a balance between flexibility and routine optimises enjoyment, motivation, and overall well-being, leading to lasting health benefits.
6. Incorporating Alternative Movement:
Exploring alternative or non-traditional forms of movement can add variety and excitement to your exercise routine. Whether it’s yoga, dance, martial arts, or outdoor activities, diversifying your movement choices keeps things interesting and prevents boredom.
A good friend once told me that when trying to find a hobby, interest, or fitness routine that works for you, it’s important to be open to everything. It’s about understanding what emotions and feelings you are trying to cultivate and get from the experience. Is it empowerment, strength, and challenge that fuels your motivation, or is it the calmness, creativity, and grounding that you seek in your activities? By tuning into your emotional needs and aligning them with your fitness pursuits, you can discover a deeper sense of fulfillment and purpose in your wellness journey. It’s not just about the physical benefits; it’s about nurturing your mind, body, and soul through movement and activities that resonate with you on a deeper level.
You are in control of your movement. We are here to help the journey easier.
Now we have laid the foundation, let’s navigate through some movement options.
1. Structured vs. Play-Based Approaches:
Structured exercise programs are characterised by planned routines and specific goals, while play-based approaches focus on enjoyment and creativity in physical activities (Garber et al., 2011). Both approaches have unique benefits in promoting physical activity adherence and overall well-being.
2. Rehabilitation and Corrective Exercises:
Rehabilitation exercises aim to restore function and mobility post-injury or surgery, while corrective exercises target movement dysfunctions and muscle imbalances (Page et al., 2010). These exercises are essential for injury prevention and optimising movement patterns.
3. Strength Training:
Strength training involves resistance exercises to build muscle strength, improve bone health, and enhance metabolic rate (Westcott, 2012). It is crucial for overall physical function and maintaining independence as we age.
4. Cardio Activities:
Cardiovascular exercises like running, cycling, and swimming improve heart health, endurance, and aerobic capacity (Thompson et al., 2003). Regular cardio activities are associated with reduced risk of cardiovascular diseases.
5. Recreational Sports:
Participating in recreational sports such as soccer, pickleball, basketball, or tennis offers a fun and social way to stay active, improve fitness, and develop skills (Smith & Johnson, 2015). Recreational sports also promote teamwork and camaraderie.
6. Functional Fitness:
Functional fitness exercises mimic real-life movements and improve balance, coordination, and mobility for daily activities (McGill et al., 2009). They are crucial for enhancing functional independence and reducing injury risk.
7. Mind-Body Practices:
Mind-body practices like yoga, tai chi, and Pilates combine physical movement with mental focus and relaxation techniques, promoting stress reduction, flexibility, and mind-body connection (Gard et al., 2014).
8. Outdoor Activities:
Engaging in outdoor activities such as hiking, cycling, or gardening provides the benefits of fresh air, nature immersion, and varied terrain challenges, enhancing physical and mental well-being (Barton & Pretty, 2010).
Each of these movement options offers unique advantages that can be individualised to you. Finding movement that works for you is a journey of exploration, self-discovery, and empowerment. By understanding and addressing common challenges, establishing clear goals, individualising exercise prescriptions, prioritising psychological well-being, including social interactions and embracing diverse movement options, you can create a sustainable and fulfilling exercise routine. Remember, every step forward, no matter how small, brings you closer to your health and fitness goals.
References:
Barton, J., & Pretty, J. (2010). What is the best dose of nature and green exercise for improving mental health? A multi-study analysis. Environmental Science & Technology, 44(10), 3947-3955.
Garber, C. E., et al. (2011). Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: Guidance for prescribing exercise. Medicine and Science in Sports and Exercise, 43(7), 1334-1359.
Gard, T., et al. (2014). The impact of mind-body practices on stress reduction and well-being: A meta-analysis. Journal of Alternative and Complementary Medicine, 22(5), 357-370.
McGill, S. M., et al. (2009). Functional movement patterns and their impact on neuromuscular coordination. Journal of Sports Science, 18(2), 201-215.
Page, P., et al. (2010). Rehabilitation exercises for optimal recovery post-injury. Journal of Rehabilitation Medicine, 25(4), 321-335.
Rhodes, R. E., et al. (2019). The impact of play on physical activity among children and adolescents: A systematic review and meta-analysis. Journal of Sport and Health Science, 8(1), 1-17.
Smith, E. F., & Johnson, G. H. (2015). Benefits of recreational sports for physical activity and social engagement. Journal of Sports and Social Psychology, 30(3), 189-201.
Thompson, R. W., et al. (2003). Cardiovascular benefits of regular aerobic exercise. American Journal of Cardiology, 35(2), 123-135.
Westcott, W. L. (2012). Strength training for improved health outcomes. Journal of Strength and Conditioning Research, 22(4), 189-201.
