Joyful Movement | Operation Flourish

Let's Talk About Joyful Movement

Did you know less than half of Americans meet the national physical activity guidelines of 150 minutes or more of moderate physical activity each week? Many people find physical activity intimidating, are afraid of being judged by others, or don't know where to start. My goal is to provide resources, strategies, and advice to help you find physical activity that is ENJOYABLE and sustainable for you.

Benefits of being physically active include increased energy levels, improved sleep, improved brain health, reduced disease risk, improved mental health, improved concentration, and stronger bones and muscles.

Physical Activity Myths & Fallacies

One of the greatest challenges to being physically active is navigating the health myths and fallacies. My goal is to dismantle these myths and fallacies to improve your confidence.

Being physically active is too expensive

Many people think exercise is unaffordable--they think about expensive equipment, special shoes, and paying for a pricy gym membership. This is a myth that needs to be broken as physical activity can be performed anywhere, any day, and with little to no equipment. For instance, walking is one of the most popular forms of physical activity--all you need is a comfortable pair of shoes and to dress appropriately for the weather. Other inexpensive forms of physical activity include bodyweight exercises like squats; stretching/self-led yoga; or exploring a park.

If you have access to technology, you can also search for YouTube videos to guide you through Zumba classes, core workouts, bodyweight circuits, and kickboxing all from the comfort of your home or a space of your choice.

Physical activity makes you tired

Many people think being physically active will make them more tired. Although you may feel tired while you are doing physical activity because it requires energy, most people feel energized after physical activity is complete. This is because it results in the production of endorphins, (adrenaline) and hormones/neurotransmitters (serotonin) which helps improve your mood. Physical activity can also improve your focus, manage your stress, and improve your sleep. If you feel tired after physical activity, this may mean you are dehydrated, you have a sleep deficit (have not been sleeping 7 or more hours), or that you may not be eating enough nutritious foods to fuel your physical activity.

I don't have time to be physically active

I often hear the phrase "I don't have enough time to be exercise" and also find myself guilt of feeling this way when life gets busy. However, I would like to reassure you that although physical activity does take time, there are ways to make it feel manageable and sustainable. For instance, if you feel you don't have 30 minutes for physical activity all at once, you can break it down into three 10-minute periods of physical activity. Breaking up your physical activity still results in benefits. This means you can take a 10-15 minute walk while on your lunch break while you talk with a coworker or a friend. You could also check your social media while you walk, watch Netflix or a documentary while you walk on the treadmill or ride a stationary bike. If you are trying to prioritize time with family or friends, you can find an activity to do such as walking in a park, kicking a ball around, or going on a bike ride together. Did you know household chores also county as physical activity? Whether it be gardening or landscaping, vacuuming, or moving furniture. You could also do calf raises while brushing your teeth!

Strategies to Promote & Enjoy Joyful Movement

Hopefully dismantling several myths and fallacies about physical activity has given you hope about your ability to be physically active and to reach your health and wellness goals. Now I want to help you build your confidence by giving you strategies below to start and maintain physical activity.

Overcoming the fear of starting

The hardest part of physical activity is starting. People often contemplate being physically active but often say they will start on Monday or next year. This is often because of a fear of failure or a fear that we do not know what we are doing (feeling incompetent). I would like to encourage you to start whatever it is you want to do, knowing you will not be perfect when you start but you will continue to learn and improve. For instance, maybe you start taking virtual Zumba classes from home and feel uncoordinated but LOVE the music. If you keep practicing in the comfort of your room will notice progress over time and will likely improve your confidence in dancing.

Other strategies to start are to find a friend, family member, or a group of people to help with social support. Doing physical activity with friends is often much more enjoyable and helps you maintain the physical activity over a longer period of time. You can also use friends, family, or social media to hold you accountable by saying you are going to do something (walk a mile a day, park in the back of the parking lot, etc). We typically don't want to let others done.

Celebrate your progress!

It can be so easy to criticize our shortcomings, but what about celebrating our progress? It is important to celebrate after you take that first step, walk a mile for the first time ever, lift a heavier weight, or walk up the steps without feeling out of breath. These are all BIG things that we often diminish. I encourage you to ask yourself what is a "win" or an accomplishment you can celebrate on a weekly or daily basis. The celebration may be verbally acknowledging it to yourself, telling others, or purchasing a small gift for yourself like a new scrunchie or a t-shirt.

Schedule your physical activity

Not only do I encourage others to schedule their physical activity in a phone or a hard copy calendar/planner, I tell others to schedule it like is is a doctors appointment or an important meeting. This means it is something you prioritize and that you do not want to miss. If you miss a doctors appointment without rescheduling it in advance, you are often charged money for the missed appointment. Although missing physical activity doesn't immediately cost you money, it does take a negative toll on your health. When you schedule the appointment, be sure to add reminders, whether that be post-it notes around your home or virtual reminders that pop up on your phone.

Scheduling your physical activity at the same time each day can be helpful to give you and your body a schedule!

Tangible Reminders

Have you ever heard of people picking out their clothes and shoes for physical activity the night before and placing it somewhere they will see it in the morning as a way to commit to physical activity? In psychology, we call these tangible reminders "stimulus control". This means the presence or absence of a stimulus (the clothing and shoes) determines your behavior (engaging in physical activity, like going for a walk after putting on the clothes). Ideas of tangible reminders include:

Selecting your clothes and shoes the night before you plan physical activity and placing them in a visible location.
Writing post it notes as encouraging reminders to be physically active.
Removing reminders of things that distract you from exercise and replacing them with things that remind you of exercise. For instance, putting your video game console behind the TV rather than in front of the TV. Then placing a jumprope next to your door.

Habit Stacking

This is often a new term for many people, but it means exactly what it sounds like. After you do a familiar task or habit (example: taking a shower) you immediately follow the familiar task with a new habit you would like to develop (example: stretching for 5 minutes). Pairing the two habits together makes a connection in your brain and makes you more likely to remember the new habit. Here are some more examples of habit stacking:

After you brush your teeth, doing 10 calf raises.
Taking a sip of water after reading each email.
Immediately after lunch, taking a 15-minute walk.
After I take off my work boots/shoes, I will immediately change into my physical activity clothes.

Social Support

Social support is one of the greatest ways to help you enjoy physical activity, which is why I can't emphasize this strategy enough. Join a group fitness studio, find a friend to walk with, or contact me at 1kaylamyers@gmail.com if you have interest in accountability coaching or a support group for making health changes.