When you think about the history of mankind, setting time aside to exercise is a fairly new concept. Movement was simply a part of life for most of our ancestors, as their survival depended on it. They didn’t need to go to a gym, because they moved to secure food, shelter, and safety!
Let’s change our mindset around movement to include natural movement into our lives! How can you do this? Choose one of these ideas to start moving today and then add more as you are able.
Functional Movements Ideas
- Walk somewhere instead of driving
- Sit on the floor or stand instead of reclining on a couch or a chair with a back
- Take a movement break at work
- Make a phone call while walking or have a walking meeting
- Skip using a convenient tool or food processor to prepare or chop something, and do it yourself with a knife
- Carry your child instead of using a stroller
- Use the basket instead of a grocery cart
- Water your plants with a pail instead of the hose
- Put on music and dance around your house instead of watching TV
- Take the stairs instead of the elevator
- Walk on an incline
- Try going barefoot
- Park further away at a store
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In America, 50% of New Year's Resolutions are to exercise more. But just being at the gym doesn’t mean that you’ll see the results you want. There are some ways of exercising that will get you results faster.
Our culture is so focused on working hard to the point we feel like we have to beat ourselves up in the gym. However, with a little guidance we can work smarter rather than harder.
Let’s look at the “why” behind movement and explore the best exercises for lasting results!
When You Go to the Gym
There is no need to beat yourself up in the gym to get real results. In fact, working hard doesn’t always get the results we would expect.
There was a meta-analysis of 43 studies and the results were shocking! The studies followed overweight and obese people for 3-12 months. People in these studies worked out for 45 minutes 3-5 times a week. This resulted in an average of about 69 hours of exercise over the course of the study. Do you know how much the exercise group lost over that period of time? Only 2.2 lbs.!!! That’s a lot of work for very little results.
So, what specific exercises will get you the results you want? There are two types of workouts that have shown to have the best outcomes. These are High Interval Intensity Training (HIIT) and strength training.
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As 2021 comes to a close, I wanted to take a few minutes to wish you a safe and happy holiday!
I hope the holidays bring you special time with those you love. And my wish for you in the new year is peace, joy, freedom and health.
I look forward walking with you on your wellness journey this next year!
Dr. Jamie
P.S. Check out our guest post 3 Simple Tips for a Healthy Holiday.
It's crazy out there, but it doesn't need to be in here!
With all the hustle and bustle of the season, it is easy to get lost in the chaos. Holiday shopping, baking, and buying are all in full swing. Marketers are vying for your attention and dollars. And your to-do-list is probably a mile long!
At this point it's important to remind yourself of what really matters this season. Your family probably won't remember most of the gifts you give them, but they will remember the atmosphere in the home leading up to Christmas. They won't remember the perfect dinner, baked goods, and presents if you are stressed-out and crabby.
So, take time now to look at our biggest tips for handling stress and make a plan for yourself this holiday season!
Grounding
Grounding is simply bringing your awareness back to the present moment by using awareness of your body and surroundings. This is extremely helpful in dealing with stress since most of our worry is about things in the past or things yet to come.
Simply closing your eyes and paying attention to your breath brings you back to the moment. Intentionally looking at things in your surroundings or noticing sensory input can be an effective tool as well. The key is the intention and awareness behind the action.
For more directed grounding exercise check out the following.
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Christmas can be a magical holiday!
If you are struggling to figure out your dinner menu, or simply want some healthy alternatives try some of these recipes. They will make your holidays not only delicious, but nutritious as well!
You may find that you enjoy your meal more knowing you won’t have that heavy sluggish feeling after dinner. And hopefully you can have lots of leftovers that you won’t feel guilty eating in the following days.
Main Course
Paleo Christmas Ham • Paleo Diet Lifestyle
Paleo Whole30 Roasted Turkey - Real Food with Jessica
Sides
Paleo Sweet Potato Casserole {GF, DF} - The Paleo Running Momma
Bacon Wrapped Green Bean Bundles (Paleo, Keto) - I Heart Umami®
Roasted Garlic Mashed Cauliflower Recipe - Evolving Table
Paleo Dinner Rolls Made with Tapioca or Arrowroot Starch & Coconut Flour (ourpaleolife.com)
Desserts
Paleo Sugar Cookies - Gluten-Free Baking (glutenfreebaking.com)
Vegan Christmas Crack (paleo, gluten free) - Pure and Simple Nourishment
I would love to hear your favorite healthy recipes that you’ll be making this year!
With Love,
Dr. Jamie
