LiveMemorialWell: Move It To Lose It with Deanna Schuler!

Deanna has worked for Memorial Health System for over 21 years. Her educational and professional experience includes athletic training, strength and conditioning, and most recently, becoming a certified health coach.

Most of us have heard we should get more exercise, but have you ever actually thought about all the things you could lose if you moved more?

Here are a “few” things you might not have to worry about as much when you start moving your body more often:

• Excess weight and body fat (burning more calories)
• Joint stiffness and pain (lubricate joints and loosen muscles)
• High blood pressure (heart pumps more efficiently)
• High blood sugar (glucose is used for movement instead of being stored)
• Brain fog (think more clearly)
• Muscle atrophy (build muscle with strength training)
• Injury risk (muscle function and strength improve)
• Instability and risk of falls (improve balance and coordination)
• Anxiety and depression (massive stress reducer)
• Risk of nearly all chronic diseases, including cancer (great bang for your buck)

Decades of research have shown that we benefit most when we move regularly throughout the day, every day of the week. Does that mean vigorous activity all day long? Of course not! It means sitting less, moving your joints through their natural and full range of motion, and breaking up prolonged periods of sedentary behavior.

Studies indicate that we should strive for some type of movement every 20 minutes we are awake. That could mean taking a walk around the office after you’ve returned five emails or getting up to refill your water cup during TV commercials. Maybe you get out of the car and do five jumping jacks before you head into church! Any movement counts, and the more you do, the better you feel.

So how do you begin? Slowly, but consistently. You don’t have to jump into a 30-minute exercise routine on day one. Consider an abbreviated version; what can you do for two minutes? What feels attainable based on your current level of activity and overall health?

If you’re a beginner or don’t have an established exercise routine, try adding a little bit of movement onto something you already do every day, like brushing your teeth or eating breakfast. Combining a current habit with the new behavior you’re trying to adopt is one strategy to maximize your chances of success. You can gradually work up to longer bouts of movement over time.

To get started, try this simple, two minute routine while your morning coffee brews:

Standing march – 30 seconds. Stand up tall, hold onto your kitchen counter for balance, and alternate lifting your knees up one at a time.

Arm circles – 30 seconds. Start small and slowly make the circles bigger as your arms loosen up.

Heel raises – 30 seconds. Hold onto the kitchen counter again for balance, and raise up and down on your toes slowly, working the ankles and lower leg muscles.

Sit to stand – 30 seconds. Start sitting in a stable chair, stand up, and sit back down, using the arms of the chair to assist if needed.

Daily movement done regularly throughout the day is one of the best and simplest ways to improve your overall quality of life. So, get up and get moving! What have you got to lose?

Your Health, Our Community Priority

Discover our Community Health and Wellness programs, designed to bring essential health and wellness resources directly to you. From free screenings to wellness programs, we’re here to support your journey to better health. Join us in building a healthier community for all!

Visit mhsystem.org/CommunityHealth for more information. 

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