We all know movement is essential for our health—yet many of us still struggle to do it. Instead, we often look for shortcuts like diets, supplements, or quick fixes, hoping for results. But the truth is, these approaches either don’t work or don’t work for long, leaving us right back where we started—or worse.
Too often, we associate exercise with just the way we look, rather than recognizing its powerful benefits on our overall health. No shortcut can replace these benefits. So, let’s take a deeper look at exercise and why it truly matters:
Physical health
• Weight bearing exercise like resistance training or even walking or dancing helps us build stronger bones which helps to prevent osteoporosis
• Cardiovascular exercise helps lower the risk of chronic disease (heart disease, stroke, type 2 diabetes, and some cancers)
• Exercise also helps improve cholesterol and lowers blood pressure
• Exercise helps with better sleep
Mental health
• Exercise helps release “feel good” hormones as endorphins, dopamine and serotonin which all help improve mood.
• Exercise helps reduce anxiety and depression partly from the chemicals that are released, but also from the feeling of accomplishment and strength, which translates into a higher self confidence and or self-esteem
• Exercise improves cognitive function by increasing molecular targets like the brain-derived neurotrophic factor (BDNF). In essence forming new synapses that mediate learning and memory, making it easier to absorb information and form long-term memories.
Other benefits
• Increased energy
• Longevity and Quality of life
• Improved balance and coordination
Yet with all these benefits why do some of us still not get up and get moving?
Besides unavoidable barriers like injury or major life events, the most common excuses for not exercising include: lack of time, other commitments, exhaustion, stress, low motivation, lack of confidence, uncertainty about where to start, fear, not finding it enjoyable, the belief that it’s easier not to, lack of information about exercise, anxiety, variety, unpleasant past experiences, boredom and physical discomfort such as aches and pains.
Ironically, the very reasons we don’t exercise can be the exact reasons why we should. Many of these barriers resolve themselves once you start. Exercise can directly improve stress, energy levels, motivation, anxiety, confidence, and even reduce aches and pains.
If time is a challenge, try integrating small bursts of movement throughout your day—park farther away, take the stairs, march in place while completing tasks, or do chair squats and desk push-ups. You don’t need a gym membership or even exercise equipment to get started. But if you do have equipment, don’t shove it into a dark basement corner—that’s uninspiring and depressing in itself. Place it where you get natural light, or set it up near a TV or use your phone and watch a show to make workouts more exciting, especially for cardio. Keeping your mind occupied can make the time pass faster and reduce boredom.
If you’re sedentary and dealing with aches and pains, starting exercise can initially feel like it’s making things worse. The key is not to push too hard too fast. Some discomfort is normal—it means your muscles are waking up and working. Pushing through that initial discomfort, and not fearing that muscle pain is normal is crucial, because over time, you will feel better. The good news is it doesn’t take long to start feeling better and realizing the benefits.
Accountability can be a game-changer. A workout buddy or trainer can help keep you stay on track. If you can’t find a reliable partner and personal training feels too costly, come see us at DEEM. We can match you with one or two workout partners, and every session will include a trainer—allowing you to share the cost. Plus, we follow up if you don’t show up because we genuinely care about your success.
Mikkie Nettles-Pollon, Certified Personal Trainer/Holistic & Sports Nutritionist
Not sure where to begin, contact me at info@deemhealth.ca
250-541 -0411.
www.deamhealth.ca
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