If you’ve struggled with making exercise a habit, or establishing healthy habits in general, I’ve got the solution. This year, make MOVEMENT a habit. Read on and I’ll show you why a movement habit will dramatically improve your health and fitness, plus I’ll show you how to start your movement habit with a free 5 day Challenge!
When the New Year rolls around, everyone’s focused on the latest diet and fitness fad that is going to change EVERYTHING for them that year. But by the second week of February, nearly 85% of people have given up on their New Year’s Resolution.
Why?
Because most of the fads are too extreme to realistically fit into your daily life. You have a life outside of what the latest fad requires you to do. Plus, most people trying these extreme workouts are not physically ready for them. They try to do too much too fast and either burn out or get injured.
You can’t create the changes you dream of if you can’t even stick to the habit or lifestyle.
Every waking moment does not have to be spent struggling to motivate yourself to get the next high intensity workout in. You do not have to spend hours in the kitchen meal planning and prepping the food that takes you 5 minutes to eat.
Your health and fitness should support your lifestyle, not rule it.
And you know what else? Most of these extreme fads AREN’T EVEN BASED IN SCIENCE!
Instead of going for a quick-fix, magic pill, whip your sorry butt into shape fad, I’ve got a better solution.
It’s easy, enjoyable, backed by science, and guaranteed to fit into your busy life WHILE dramatically improving your health and fitness!
If you’ve struggled to create an exercise habit, then starting with a MOVEMENT habit is going to work way better for you. Don’t punish your body and try to force it to do the intense workouts you think you *should* be able to. Instead, spend your valuable time creating a habit that your body will enjoy so you’ll be infinitely more likely to succeed! Plus, you’ll be building an amazing foundation for when you’re ready to go to the next level with your fitness. You’ll be able to do more AND be less likely to get hurt!
So, what is a movement habit?
A movement habit is exactly what it sounds like: a daily habit of moving your body in pain-free ways that feel good and support your mental, physical and emotional health.
Moving more frequently throughout the day is a major missing link in improving your health and fitness.
Movement is both therapeutic and preventative medicine for your physical and mental health. The latest research actually suggests that weekend warriors who do intense workouts regularly yet spend the majority of their time sitting are at nearly the same risk of chronic illness as couch potatoes! Our bodies need to move – ideally off and on throughout the day. So instead of carving out an hour from your busy day for a miserably brutal workout, commit to simply MOVING MORE in those spare minutes you get throughout the day!
Ways a movement habit can help you:
- Create a healthy foundation for improved fitness
- Promote healthy weight
- Decrease risk of chronic illness
- Improve chronic pain
- Decrease stress
- Boost your immune system
- Improve brain function
- Support positive mood and mindset
- Improve sleep
- Promote calming and relaxation
- Boost your resilience to stress
So how do you create and implement a movement habit?
No matter how busy you are, I guarantee you can find 5 minutes to give yourself a little TLC. And before we go any further –
If you find yourself feeling guilty for taking time for yourself, consider this:
You cannot be the parent, spouse, partner, or friend that you want to be if you are constantly giving everything you have to everyone else and putting your own health and wellness as the lowest priority. If you don’t make time (even 5 minutes) for your health, wellness, and fitness, you will be forced to make time for chronic illness. Give yourself that gift of choosing to take care of yourself. I promise, 5 minutes is all you need when you start.
Ready to start your movement habit?
There are a ton of different ways you could approach this, depending on what you enjoy, how much time you have, and your specific goals.
The most important part of the movement habit is taking a little time a few times throughout the day to simply move your body, with the intention of CARING for your body.
Here are 4 options to get you started:
1. Morning Movement Habit
Do you wake up stiff and groggy? A gentle morning movement habit can:
- Warm up your muscles to clear up that stiffness, and,
- Get your blood flowing, bringing oxygen to your brain which clears up brain fog better than coffee!
Try a 5-minute yoga flow, or simply do a few of your favorite stretches while taking slow, deep breaths.
2. Sitting Break Movement Habit
Breaking up the amount of time you spend sitting is a massive health booster. Ideally, you want to get up and move for a few minutes every hour, but even taking one break to move during your workday will help. Try this movement routine to help you loosen up and reverse the awful posture you get from sitting all day!
3. Walking + Breathing Movement Habit
Rhythmic movement that allows you to breathe fully has MAJOR immune system and mental health benefits. Plus, there’s a growing body of evidence that shows that walking daily promotes fitness and a healthy weight. Don’t think that it’s all or nothing – an hour of cardio is not required! You get plenty of benefits from walking for 20 minutes and even 5 minutes will support your health and fitness.
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4. Evening Movement Habit
Just like movement can get you ready to face the day, movement can also help you wind down for the most restful, rejuvenating sleep you’ve had in ages! Gentle movement combined with deep breathing helps your body relax and create an environment that actually promotes rest and healing. Try a short yin yoga practice, or just do a few of your favorite stretches while you breathe and let go of all the craziness of the day.
You’ll notice that none of these habits involve intense exercise. Believe it or not, creating this CONSISTENT habit of moving daily WILL help you reach your health and fitness goals AND break the cycle of frustration from getting off and on the wagon.
Want me to walk you through creating your movement habit?
Join the 5 Day Movement Challenge where I’ll show you how to easily add more movement into your life. Plus you’ll finish the Challenge with a personalized movement plan that you will love and be able to stick to for the entire year!
Sign up now! The 5 Day Movement Challenge starts January 20th!
It’s the small things that no one sees that create the results that everyone wants.
– Craig Groeschel
Susie
What I liked most about the 5-day Movement Habit Challenge is learning that movement and cardio breathing several times throughout the day, every day, can maximize your health! Plus, how this is more important than working out 3 times a week and then sitting for the rest of the week.
I work at home on my computer a lot and some times 3 or 4 hours can go by, and I haven’t moved… not good. After going through the 5-day Challenge and adding in movement and breathing several times a day, I have noticed that I have more energy and don’t feel so tired.
I simply get up every hour and move. I stretch, walk around the house, do some deep breathing, and/or walk up and down the stairs a couple of times. The great thing it’s so easy to incorporate into my workday, and I’m more productive! Overall the 5-day movement challenge has some simple and effective ideas!
Thank you, Jess! 😍
Jess
You’re so welcome! Thank you so much for joining in the Challenge!