2024 Live Well Challenge Week 1 Resource: Move Well
In a world that often demands more sitting than moving, finding time to prioritise our physical health can feel like a challenge. But the benefits of consistent movement are undeniable, whether it’s increasing energy, improving mental clarity, or simply feeling better in your own body. The key to unlocking these benefits lies in moving well, which means establishing a realistic and effective training routine and finding ways to move often throughout your day.
Why Moving Well Matters
Movement is not just about exercise, it’s about how our bodies function day in and day out. Moving well means moving efficiently, in a way that supports your physical health, reduces the risk of injury, and enhances your overall quality of life.
Incorporating movement into your daily life doesn’t need to be overwhelming. It starts with building a routine that works for you, balancing the types of activities that fit your goals, and ensuring you move regularly, not just during planned workouts.
Step 1: Set Realistic Movement Goals
Before jumping into a new training routine, it’s important to reflect on your personal goals and lifestyle. What does “move well” mean for you? Maybe you want to improve your fitness, increase flexibility, or just feel less stiff after a long day of work.
Whatever your goal, set yourself up for success by making it realistic and achievable. If you’re new to regular movement, you don’t need to commit to an intense regimen from day one. Start with small, manageable changes, and build from there.
Step 2: Design a Well-Rounded Training Routine
Once you have clear goals, it’s time to build a training routine that helps you achieve them. To move well, your routine should address different aspects of fitness, such as strength, flexibility, endurance, and balance. Here’s how to create a balanced approach:
- Strength Training: Strength is key to moving well. Building muscle improves strength, posture, supports joint health, and increases metabolism. Aim for 2-3 strength training sessions per week, targeting all major muscle groups.
- Cardiovascular Exercise: Cardio is essential for heart health, stamina, and endurance. Choose an activity that you enjoy, whether it’s brisk walking, running, cycling or swimming and aim for 2 high intensity sessions per week in combination with 2-3 moderate intensity aerobic activities per week.
- Flexibility and Mobility: Flexibility and mobility are often overlooked but are essential for maintaining movement quality and preventing injury. Incorporate stretching, yoga, or mobility exercises into your routine, especially after strength or cardio sessions. These practices help keep your joints and muscles limber, allowing you to move more freely and comfortably.
Step 3: Move Often Throughout the Day
While your training routine is important, it’s equally vital to move often outside of your structured training sessions. Many of us spend long hours sitting whether at a desk, in the car, or on the couch and even if we train daily, prolonged sitting can have negative effects on our health.
Here are some ways to incorporate more movement into your daily life:
- Take regular breaks: Stand up, stretch, or take a short walk every 30-60 minutes during your workday. Set reminders on your phone if needed.
- Use active transportation: Walk or bike when running errands or commuting. If driving is necessary, park further away from the entrance to get some extra steps.
- Sneak in movement: Do a few squats or lunges while waiting for your coffee, or stretch while watching TV.
- Stand: If possible, switch to a standing desk or make a habit of standing during phone calls.
- Set a daily step target and measure it! Your daily step target should be achievable but also big enough for you to have to consciously hit the target each day. This can significantly help with weight management, mental clarity and accountability.
Step 4: Stay Consistent and Flexible
The key to long term success is consistency. Building a habit of moving well isn’t about making extreme changes overnight, it’s about small, steady progress. Keep yourself motivated by tracking your goals, celebrating milestones, and enjoying the process.
At the same time, be flexible. Life happens, and there will be days when you can’t stick to your routine exactly as planned. That’s okay! What’s important is that you don’t get discouraged. Adapt when needed and get back on track as soon as possible.
Move Well, Feel Well
Moving well is a journey that starts with small steps. By setting realistic goals, establishing a well-rounded training routine, and finding ways to move often throughout the day, you’ll create a healthier, more active lifestyle that feels natural and sustainable.
Remember, it’s not about perfection. It’s about making movement a regular part of your life in a way that feels good to you. When you move well, you’ll not only improve your physical health but also experience a boost in mental clarity, mood, and energy levels. So, get moving, stay consistent, and enjoy the benefits that come with making movement a priority every day.
