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Physical Movement: Simple Ways to Incorporate It Into a Busy Lifestyle

Updated on February 5, 2019
Kaysha Reid profile image

Kaysha is a holistic wellness enthusiast with a meditation teacher certification and an appreciation for DIY projects.

Physical movement provides many clear advantages to the mind and body. However, today, in order to reap these benefits, exercise has to be an intentional part of our routine. So for those of us who lead busy lives or aren't particularly fans of exercise, this can pose as a bit of a challenge.

How Much Exercise Do We Need?

In the past, the occupation and lifestyles of our forefathers required lots of physical activity. So there was really no need to place such emphasis on exercise. But, the reality is that society has totally changed. Most of us lead such busy lives; however, it barely involves any physical movement.

Yet according to the Office of Disease Prevention and Health Promotion (ODPHP), adults need a minimum of 150 minutes of moderate-intensity physical movement per day; while children between the ages of 6 and 17 years need a minimum of 60 minutes per day.

Why Is Physical Movement Important?

Essentially, there are many benefits to engaging the body in regular physical activity. These include strong muscle and bones, better sleep, healthy skin, weight management, as well as overall health and endurance.

A lack of movement, on the other-hand, according to recent studies, can create an imbalance in our system. This imbalance may even disrupt the body's "circadian rhythms" - affecting the way our bodies are able to determine favorable times for moving vs. being still.

These studies suggest that a healthy body, accustomed to regular movement, will automatically prompt this person to rest after physical activity, and engage in movement after a period of being still. Therefore, when we engage in regular physical activity, we may be improving our body's' ability to calculate more appropriate responses.

So basically, the more sedentary our lifestyles become, is the more we are recognizing the importance of making time for regular exercise. We're also seeing its role in maintaining balance and optimal health.

Simple Ways To Incorporate Exercise Into a Busy Lifestyle

Here are three (3) possible options:

1. Walking


This is still the most popular form of exercise. Walking in your neighborhood or a nearby park are always the most convenient outdoor options. However, if your schedule doesn't allow you to walk at suitable times or it's too cold, etc... don't rule out walking indoors. One common option is to purchase a treadmill for your home. Still, you can try walking in place or doing a few laps around the largest area of the home.

2. Dancing


If you like music and dancing is your thing, then put on your favorite song (with or without headphones) and just move! Dancing also doesn't require any set time of the day. Yet a good time for this exercise is immediately after you arrive home from work; as it's a great way to replenish your mood and spirit after a really challenging day.

3. Exercise DVDs or Streaming Video

Purchasing DVDs or streaming videos is another convenient option. There are many possibilities available on Amazon. If you are signed up for Prime, many of these videos are accessible for free. You can sit and watch a few of them before-hand and select the one(s) you connect with the most. Again, there are no time of day limitations with this exercise alternative.

Finally, you'll find that these exercise options may require a little discipline at first; but, once you begin to notice the difference in how you feel about yourself, you will become more and more excited about making it a part of your overall lifestyle.

Be sure to check with your doctor before making any major changes to your normal physical activities.


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