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Micro Movements

The biggest challenge for many people is remembering to exercise. Actually, the biggest challenge is wanting to exercise. Perhaps we’ll take this one challenge at a time so we’ll focus on the remembering part.

One day a friend presented me with a bit of wisdom. She said stop using the words “just, even, or only” when talking about exercise. As an example, I may have said to her “I went for a bike ride the other day, but I only did 20 km.” There are two parts to using “only” in that statement. The first one is, what doesn’t seem like a big distance to me might be a huge accomplishment for another person. Point made, point taken. The second is that doing anything healthy needs to be celebrated – no matter how big or small.

Now, with that in mind, let’s talk about getting some movement into our lives. The first thing to do is to grab a pen and a piece of paper.  In big, bold letters write: MOVE YOUR BODY. Next, tape that note somewhere in your kitchen where you will see every single time that you walk in the room. 

Here are some exercises you can do when you go into the kitchen and you’re waiting for something to happen (kettle to boil, microwave to beep, sink to fill with water, etc.):

  • Push-ups: These can be done at the counter top. Grab the edge of the counter, spread your hands a decent distance apart, move your feet back, lift your heels, and start doing push-ups. No matter how strong you are if you do enough of these they will work the targeted muscle group. An easier alternative is to find a section of wall where you can do them.
  • Squats: There isn’t much floor space needed to do squats. Feet are hip width apart, lower your buttock as far as can while bending your knees. Great way to get something from a lower cupboard instead of bending over.
  • Calf Raises: I did some while doing the dishes tonight. While standing raise your heels off the ground, and then lower them. That’s one rep!

There are so many other exercises that can be done, like marching on the spot, lunges and high knees. The idea is to move. Every little bit counts.

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