How many times have we said to ourselves that we need to hit the gym the morning after an indulgent meal? Or that we have to work out because we have a vacation coming up? Viewing physical activity as something that "must" be done, a punishment for "eating too much", or doing an exercise you simply do not like, should become a thing of the past! Experts at the Mayo Clinic suggest that individuals need at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity a week. Moderate physical activity can be defined as activity that increases your heart rate, but still allows you to speak while participating. Vigorous physical activity can be defined as activity that greatly increases your heart rate and breathing. You may find it difficult to speak during vigorous physical activity. With these definitions and activity recommendations in mind, reframing the way you think about physical activity and moving your body can have widespread benefits on your overall health, well-being, and self-care mindset.
Viewing physical activity in a negative light and as punishment can begin early in our lives. Can you recall a childhood gym class or sports practice where running was used as the consequence of misbehavior or not arriving on time? The idea that physical activity is something that we must do because we behaved badly is a crucial mindset to change. We should be thinking of physical activity as a positive treatment for our bodies and our health. We should focus on moving our bodies in ways that we enjoy and that make us feel content and rewarded. For example, if you dislike walking inside on a treadmill, but feel obligated to do so, consider finding a way to switch up your physical activity! Maybe you enjoy walking outside with a pet or loved one? Or maybe you would prefer to do a yoga session or some stretching exercises? If you participate in a movement that you enjoy you will find yourself more engaged, energized, and excited to be active.
When we no longer consider physical activity as punishment, it can be a powerful form of self-care. It can be something we look forward to participating in and we think of it as something we "get" to do, not something we "have" to do. We should be moving our bodies because we love them and want them to be healthy, not because we are disappointed in them and want to punish ourselves. While engaging in physical activity we enjoy is positive for our bodies, it can be powerful for our minds as well. Physical activity has been proven to assist in reducing stress, anxiety, and depression and it can also be a way for us to spend time with loved ones. Taking a walk or moving your body with a friend or family member is a fantastic way to enjoy both movement and quality time together.
The next time you move your body, try to pick an activity you enjoy, or one you would like to try. Focus on how you feel physically and mentally during and after the activity instead of thinking about how many calories you are burning or when it will be over. Physical activity has the power to make us feel energized, strong and happy if we give it the chance!