#GetMoving
DID YOU KNOW … that just 20 minutes of exercise a day can drastically effect your mood and overall health?
In my last blog I talked about Healthy Emotions. Now today let’s chat about the effects of focused movement and how daily exercise literally effects every area of your well-being.
Any sort of movement, especially cardio movement that raises your heart rate, causes your body to absorb greater amounts of oxygen and efficiently transports it throughout the body and through the bloodstream, getting it to every cell, and even to your brain.
Oxygen intake is key to healthy brain function and emotional stability. One known cause of depression is a lack of oxygen to the brain.
Continued movements that focus on bouncing or jumping on a trampoline or jump roping supports the lymphatic system. The lymphatic system is our body's 'sewerage system'. It maintains fluid levels in our body tissues by removing all fluids that leak out of our blood vessels. The lymphatic system is important for the optimal functioning of our general and specific immune responses.
Walking can stop the loss of bone mass for those with osteoporosis, according to Michael A. Schwartz, MD, of Plancher Orthopedics & Sports Medicine in New York. In fact, one study of post-menopausal women found that 30 minutes of walking each day reduced their risk of hip fractures by 40%.
Walking tones your leg and abdominal muscles – and even arm muscles if you pump them as you walk. This increases your range of motion, shifting the pressure and weight from your joints to your muscles.
The majority of joint cartilage has no direct blood supply. It gets its nutrition from joint fluid that circulates as we move. Movement and compression from walking “squishes” the cartilage, bringing oxygen and nutrients into the area.
Want to slow down mental decline? A study of 6,000 women, ages 65 and older, performed by researchers at the University of California, San Francisco, found that age-related memory decline was lower in those who walked more. The women walking 2.5 miles per day had a 17% decline in memory, as opposed to a 25% decline in women who walked less than a half-mile per week.
WOW! If those points don’t get you excited then I don’t know what will.
Except … I decided to continue doing a little more research and discovered this … (CAUTION - recommended reading for married couples)
Similar to walking, swimming for just 30 minutes three times weekly might boost sex drive, according to a Harvard study. And swimming can result in weight loss, which also improves sexual endurance.
Dr. Penhollow says that exercise affects your sex life by helping sexual performance. “Participating [in] and maintaining a regular exercise regimen that increases heart rate, breathing, and muscle activity can enhance sexual performance and sexual satisfaction, which can ultimately lead to a better sex life,” she says. Now that’s a reason to hit the gym.
And lastly, “Being active leads to a more positive body image,” Dr. Penhollow explains. “This can raise self-esteem and make people feel more sexy, confident, and attractive and thus more likely to engage in sexual activities.”
Okay, so are you sold!
My Personal Journey
Starting January 1st, 2021 I decided to do something really fun. I thought, “why not challenge myself and others to get moving every day?” In response to this idea, I started posting one Story on Instagram every day showing what I did that day for exercise. I share fun tips and inspiration to #GetMoving.
Want to check it out?
Find my IG account @life.with.elizabeth.rose
Check out my highlight titled 365 #GetMoving and you can also just tune in to my stories each day.
#GetMoving Tips
Here are a few things I recommend being aware of as you are getting your daily movement in …
Move according to your body’s physical ability. Every person is at a different strength level. Your goal is to be feeling better, gave greater mental clarity, increased fitness level overall, stronger muscles & muscle tone, more flexibility, able to sustain cardio exercise for a longer time period, and whatever your personal goals are.
Push yourself a little more every day, whether that is walking father, walking & jogging, running, swimming, riding a bike or stationary bike, lifting weights, using TRX bands or strength bands, etc.
Be sure to fuel your body after extended times of exercise. Food is fuel! Your body needs protein in order to build muscle. It also needs healthy fats like avocado and coconut oil in order to trigger the body to burn fat. hint: low fat diets are really no good, sorry. You need to eat healthy fats to burn fat, and eat healthy carbs in order to burn carbs.
Mindset … If you go into your time of movement with a joyful attitude, you are way more likely to enJOY it. Your body will respond better, even your body shape will start to transform when you focus on the intended results of your time of movement. Think positive thoughts about your physique and refrain from negative internal talk.
Use your time wisely … when I am moving I find that my mind is very active. I oftentimes turn my cell phone on silent or airplane mode so that I’m not distracted by incoming calls, texts, alerts, etc. Instead, I open up the notes tab and get to work. Some of my most inspired business ideas have come from times walking around my neighborhood, or kayaking, or using the elliptical machine at the gym. I write bullet points, and expound when needed. I also use my movement time to think and pray and just do what I call “sorting through life”. As human being we all need “time to process”. You can actually get way more done while exercising than you ever imaged possible.
Pre and Post Workout Tips
Adding a drop of Peppermint Vitality to your water bottle gives a refreshing, enjoyable taste. It is also known to support healthy digestion and support the lungs & clear breathing. On a hot day it is very refreshing. When used topically, Peppermint can have a cooling effect to the skin. My favorite is to apply 1-3 drops to the back of my neck.
Inhaling essential oils before and during a workout have been studied to have added health benefits. R.C. is my favorite blend to inhale before or during a workout. It creates the feeling of light breathing and my sinuses feel open. When I run I feel that my body absorbs oxygen more efficiently.
Warm up, cool down, and stretch. Depending on how much exercise you do, you want to make sure that your body is warmed up before strenuous movement. Stretching is also very beneficial to help reduce lactic acid buildup in muscles, relax muscles, and over all loosen up the body.
After a workout I add AminoWise to a glass of water. (Description from Young Living Website: This a powder that uses three blends for one powerful result: The Muscle Performance blend aids muscle building and repair, the Recovery blend helps reduce muscle fatigue, and the Hydration Mineral blend replenishes important minerals lost during exercise. With a hydrating blend of minerals that are lost during exercise and with no added sugars, artificial sweeteners, preservatives, or artificial colors or flavors, AminoWise is a standout in the field of workout supplementation.)
Muscle soreness, tightness, tension … essential oils to the rescue! There are several go to oils and blends that I enjoy from Young Living to support my post-workout/exercise recovery. Ortho Ease Massage Oil is my go to for legs, back, shoulders. Ortho Ease® Massage Oil is a calming blend of vegetable oils and essential oils that soothes and cools. It includes Juniper, Marjoram, Peppermint, and Wintergreen.
Okay, are you ready to Get Moving!!!
Check out my IG account @life.with.elizabeth.rose. When I see your follow I will follow you back.
I hope this blog is inspiring. If you would like to chat more about health or talk about your own wellness program, CLICK HERE to schedule a free 30 minute call. If you’re not a member yet with Young Living Essential Oils and would like to purchase any of the products I mentioned, please use my member # 992365 upon checkout so that we are linked together. I would love to be your go-to-gal and support you.
Wishing you all the best on your healthy lifestyle journey.
Elizabeth Rose