Yes, You Can Fit in Fitness When You're Busy (guest post by Julie M. Gentile)
For National Women's Health and Fitness Day, Julie (author of 108 Yoga and Self-Care Practices for Busy Mamas) provided us the following guest post.
My
3-year-old does Downward-Facing Dog and Tree Pose. Even at her age, she’s
learning how simple and fun it can be to fit in exercise and that exercise is
integral to mind-body wellness.
Since she
and her brother were newborns, they’ve seen mama stretch, run, walk and lift
weights. And some days they exercise with me. The message they’re getting about
exercise is: “Fitness is fun and it helps keep us healthy!” As they grow, they’ll
know exercise is just as much a part of their day as brushing their teeth and
washing their hands.
I wake up knowing
when I’m going to workout. Fitness fits in the nooks and crannies of almost every
day. Sometimes it’s a 20-minute yoga video before breakfast; other times it’s a
30-minute walk outside with the family after dinner. Scheduling time for exercise
is the most important appointment on my calendar, and it’s with my health.
From sun
salutations, to high-intensity interval training to brisk walks outside, I include a variety of movement every
week, weaving in
the exercise trifecta of cardio, strength and flexibility.
I can feel
the benefits of exercise in my bones. It gives me a mega boost in energy (it
does the job better than coffee!) powers me through my busy day, helps reduce
anxiety and helps me maintain overall physical, mental and emotional health. I always feel better after I exercise.
For
optimal health and a decreased risk of several common conditions, including depression,
heart disease and type 2 diabetes, the World Health Organization recommends individuals 18 to 64
years old exercise at a moderate intensity for 150 minutes or at a vigorous level
for 75 minutes every week. Moderate exercise for 300 minutes or vigorous exercise
for 150 minutes every week brings even more benefits.1
What will
you do with those 150 minutes?
Find an
exercise you enjoy and set a goal related to it. For example, if you love to
run, register and train for a 5K. If you
like music and dancing, sign up for a Zumba class. Look at exercise through the
lens of living well in mind, body and spirit, which will keep you on track for
lifelong fitness.
If you’re
new to exercise, speak with your physician before beginning any exercise
program, and take it one mindful step at a time.
Reference
1.
Physical
activity and adults. World Health Organization. Retrieved from https://www.who.int/dietphysicalactivity/factsheet_adults/en/.
About the Author
Julie M. Gentile is a certified and registered yoga teacher, award-winning author of 108 Yoga and Self-Care Practices for Busy Mamas (MSI Press), and creator of the blog Stand-Up for Your Self-Care. She has been practicing yoga and meditation for a decade, and leading yoga classes since 2011. Her book is available on the MSI Press website, Amazon and Barnes & Noble. Learn more at www.juliegtheyogi.com and follow Julie @juliegtheyogi on Instagram and Facebook.
Julie M. Gentile is a certified and registered yoga teacher, award-winning author of 108 Yoga and Self-Care Practices for Busy Mamas (MSI Press), and creator of the blog Stand-Up for Your Self-Care. She has been practicing yoga and meditation for a decade, and leading yoga classes since 2011. Her book is available on the MSI Press website, Amazon and Barnes & Noble. Learn more at www.juliegtheyogi.com and follow Julie @juliegtheyogi on Instagram and Facebook.
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