We can learn a lot about movement from the children around us! Children incorporate movement into their daily lives in natural and spontaneous ways. In fact, sitting still is something they have to learn, because their natural inclination is to move.
Children also have fun with movement. They don't need a gym membership, fancy equipment, or an accountability partner. Movement is something they enjoy. They run, jump, wiggle, and play without thinking about how good it is for them.
Take some time to think about how often you move throughout your day as an adult. If your job requires you to sit for eight hours a day, are there ways to break it up?
Remember that movement doesn't have to be strenuous! It could be as simple as walking to the water fountain, standing up for a phone call, or discreetly stretching in your seat.
Let's learn from these little ones and rediscover the joy of movement!
A Change in Perspective
We think we are living an active lifestyle if we go to the gym regularly; however, if we are sitting for the rest of the day, we are still living a sedentary life.
According to Dr. James Levine, the director of the Mayo Clinic-Arizona State University Obesity Solutions Initiative, “Sitting is more dangerous than smoking, kills more people than HIV, and is more treacherous than parachuting. We are sitting ourselves to death.” The negative effects of sitting are even apparent in those who exercise daily.
We need to change our view of movement and find ways to incorporate natural movement into each part of our day!
Ways to Incorporate Natural Movement in Your Life
Our goal here is for long-term changes, so it is okay to take things slow and steady. Our bodies are constantly adapting to what we ask them to do, so start small and work your way up. The most important thing to change is your mindset around movement!
1. Walk instead of driving - walking is a way of life for people in many places in the world. It isn't always possible in the suburbs, but consider walking instead of driving when you can.
2. Sit on the floor instead of sitting on a chair or reclining on your couch - movement doesn’t have to mean moving your body from one place to another. I would consider it “moving more” if your muscles are more engaged. For example, sitting on a stool would be moving more than lounging on a La-Z-Boy since your muscles will be more engaged to support your body.
3. Take a movement break at work - this can be as simple as walking to the water fountain or stretching in your seat. You could also make a phone call while standing or have a walking meeting.
4. Skip using convenient tools - when we do things the old-fashioned way, we can turn daily tasks into strength-building activities.
- Food Processor - while it is a great tool for preparing healthy meals, consider chopping the ingredients yourself when you have the time
- Stroller - carry your child or give them a piggyback ride instead of using a stroller
- Grocery Cart - use a basket for short trips to the store; you can even balance the load by carrying a basket in each hand
- Hose - water your plants with a pail instead of the hose outside
4. Choose wisely
- Put on music and dance - you can do this around your house before meals or when you are about to do something sedentary
- Take the stairs instead of the elevator - you can use the stairs for the first couple of levels and then jump on the elevator from the second or third floor if you need to
- Park further away from the store - on good weather days, be sure to notice the sunshine
5. Consider the environment
- Walk on an incline - it can be more challenging to walk on an incline, but many people never have to
- Try going barefoot - this uses your foot muscles in different ways than when wearing shoes
Remember the Fun
The most important message we can learn from kids is to view movement as fun. We move more when we lean into activities we enjoy, instead of pushing ourselves to do exercises we really don't like. There may be an activity you immediately thought of when reading about movement being fun. That's great; make some time for it.
If you didn't, try to rediscover the movement you enjoyed as a kid. Did you like to climb trees as a kid? See if you can still do it, or try climbing to the top of a play structure with your kids. If you enjoyed playing sports, a class at the Warrenville Park District might interest you.
You can also think about your personality and current needs. Those who thrive off time with others may want to try some group activities, while others may prefer a walk alone. Some people prefer movements that make them feel peaceful, while others prefer adventure. There is no right or wrong for these things; it's just finding what works for you. This may change depending on your season of life or mood for the day.
How do you incorporate movement into your life? Have you found ways to make it fun? If not, let's talk about it at your next appointment. You deserve to find ways to have joy in your movement.
Dr. Jamie, D.C.