Get Moving this Spring
It is spring time in South Africa, and there’s no better time to start improving your movement health! The first step in improving your movement health, is simply to start moving MORE. Here’s a few tips to get going and build better habits.
Tip 1 - Start small
Research has shown that even 5 minutes of exercise added to your daily life can already have health benefits. So start small, build the habit and then gradually increase your duration of exercise.
Start with simple habits like taking the stairs instead of the lift, parking your car a bit further at the mall, or going for a short walk in your lunch time. If you don’t like walking, or if you have impaired mobility, you can consider other options like a stationary bike or a few seated exercises for the arms and legs.
Tip 2 - Get an exercise buddy or join a club
People are much more likely to continue with a new habit if they have someone to join them in their new endeavour. Whether it is a friend with like minded goals, or an exercise group who train together often, having someone to keep you accountable can make a huge difference.
Tip 3 - Break it up
Don’t have 30 minutes or an hour a day for exercise? Try to break up the time and fit small bits of exercise into your day. While sitting at your desk, set an alarm to remind you to take a movement break every 1-2 hours. Just take 5 minutes to walk around the office or go outside, or simply stand up and do a few bodyweight exercise at your desk. You will also feel more refreshed and able to focus after a bit of movement!
Tip 4 - Be patient
If you are not in the habit of regular exercise, do not expect to run a 5km race within a week. It takes time to build up to a general level of fitness, and doing too much too soon can increase your risk of injury. If you are unsure of how to progress, make an appointment with someone like a physiotherapist or biokineticist who can give you some advice on what to do.
Tip 5 - Involve the whole family
Your exercise time can double up as quality family time! The kids can ride their bikes while mom and dad walk or jog, or go on a hike as a family to explore new places. Something like a parkrun on weekends can be something to look forward to for the whole family, while you are all working towards better habits.
Getting more active is an investment in your health that you will never regret. Do something today that your future self will thank you for!
