Movement

When it comes to exercise, it's important to start where you are and work towards your goals. If you find exercise overwhelming, remember that it's okay to begin at a pace that suits you. Starting slow is key, especially if you've been leading a sedentary lifestyle. There are plenty of movement options besides high-intensity interval training (HIIT), and incorporating intervals into any activity can still provide great benefits.

Walking

Walking offers not just physical but also mental health benefits. It allows you to enjoy nature, relieve stress, and even use it as a form of meditation. To make the most of your walk, try incorporating intervals of varying speed. Walk at a moderate pace for a minute and then switch to a slow pace for 30 seconds. Repeat this pattern for 15-30 minutes. Remember that starting from where you are is crucial. Even if you begin by walking from your couch to the mailbox every day, celebrate that movement. Set realistic goals for yourself, and gradually increase the distance or frequency of your walks.

Example: "I will walk from my driveway to the end of the street and back, 3 times a week."

As you progress, you may find that you've walked more than five times in the first week. That's incredible! Challenge yourself to walk further the following week or increase your frequency. The important thing is to find movement that works for you, supporting your journey rather than working against it.

Dance

If walking doesn't appeal to you, dancing is a fantastic alternative that's fun and enjoyable. Put on your favorite song and commit to dancing to it once a day. If you feel inclined, create a playlist with songs of varying tempos. Transform your dance session into interval training by transitioning from fast-paced songs to slower ones. Move your body to the rhythm of the music and have a blast!

Other Favorite Ideas: Zumba, online exercise programs, in-person classes, yoga, Tai Chi, Pilates, biking/spin, swimming, cross-country skiing, rowing, pickleball, tennis, and more.

Tips for Success

1. Find exercise that you genuinely enjoy. If you're unsure where to start, think back to activities you loved as a child, such as jump rope, hopscotch, swimming, or tennis. Rediscover your passions and use them as a starting point.
2. Incorporate a variety of movement into your routine to keep things exciting and look forward to each session.
3. Make arrangements to exercise with a friend or join a class to add a sense of commitment and accountability.
4. Schedule your exercise sessions on your calendar, treating them as important commitments just like you would for a friend, work, or a doctor's appointment. Prioritize your well-being.
5. Show gratitude to yourself after working hard. Treat yourself to something you love, like a relaxing bath or any other self-care activity that brings you joy.

Remember, a body in motion stays in motion. Get moving and embrace the journey towards a healthier you!

"A body at rest will stay at rest." - Sir Isaac Newton"A body in motion will stay in motion." - Sir Isaac Newton

What type of body movement is right for you? Answer: The one that you will DO!

The optimal goal for movement is 30 minutes of moderate-level exercise 5 times each week OR High-Intensity Interval Training (HIIT) 3-5 times per week.

What Kind of Exercise?

Best Bang for Your Time: High-Intensity Interval Training (HIIT). HIIT builds muscle, burns fat, improves cardiovascular fitness, and increases metabolic rate.

How to HIIT:

• What is it: HIIT involves working out intensely for a short period followed by a rest or recovery period. The most common HIIT method is 30 seconds of high-intensity exercise followed by one minute of rest. For a more intense workout, you can try 60 seconds of high intensity followed by a 2-minute break. Another option is to do six 30-second high-intensity intervals with breaks in between, followed by 4 minutes of rest.
• Total workout time: 15-30 minutes. You can target a specific body area (e.g., arms, legs) or work your whole body. Remember to warm up before starting a HIIT workout to prevent injuries.
• Types of moves: There is a wide variety of HIIT exercises available, depending on your age, abilities, and interests. Some options include lunges, squats, planks, burpees, jumping jacks, dancing, and arm exercises with light weights. You can find many HIIT resources online, such as free workout videos and plans on YouTube, or switch up your routine for added variety.

Easy, Moderate, and Intense: How do I gauge the intensity?

• Easy: You can comfortably sing and talk while you are moving.
• Moderate: You can comfortably talk but not sing while you are moving.
• Intense: You cannot comfortably sing or talk while you are moving.

Don't go from 0-100 right away! Gradually increase your intensity level. Start from 0-10, then progress to 10-20, 20-30, and so on until you reach your desired level. You may even begin to enjoy it!

**Important: Make sure you consult with your medical provider and get cleared before starting any exercise program.

Remember, finding the right type of movement that you enjoy and can commit to is key. Start where you are and work towards your goals. Whether it's HIIT or any other form of exercise, the most important thing is to get your body in motion and stay consistent.