Episode 9 | Creativity in Fitness
Friday, May 17, 2024
Episode Topics:
- Expanding past the standard guidelines and definition for exercise
- When and how to incorporate movement into everyday life
- Changing your mindset around what "counts" as exercise
- Exercise, working out, physical activity, movement - what's the difference?
- The benefits of micro workouts
- Reducing the friction and barriers to fitness
Guidelines and Definitions:
The United States has established recommended guidelines for the amount of exercise you should be getting. In a nutshell:
- Move more and sit less
- Get at least 150 minutes of moderate-intensity and/or 75 minutes of vigorous-intensity exercise per week
- At least 2 days per week of muscle strengthening exercises
This is a good starting point, but it leaves a lot open to interpretation. So here are some clarification points:
Mindset Matters
Changing your mindset around what counts as movement or physical activity makes all the difference. Any kind of movement counts. Walking to the mailbox, cleaning the bathroom, cooking dinner, and going from sitting to standing are all considered movement.
When you train your mind to think of exercise in this way, your body knows and responds accordingly.
When is a good time for movement
In short, any time is a good time for movement. While research shows your body responds better to certain types of exercise at specific times of the day, if it's not a good time for you, then it doesn't matter.
The best time is the time you can consistently participate in your chosen movement practice.
Micro Workouts
There's a common misconception that you have to sweat it out for an hour for it to "count." This is simply not true. Getting in 5 minutes here and 10 minutes there is a great way to get movement in.
Take small breaks during your day to do a few squats or push-ups. Set an alarm to remind you to get up from your desk and walk around the office.
Lunch Time
Some of us still have the traditional hour-long lunch break. Take 30 minutes to eat and 30 minutes for physical activity.
Even if you don't have this luxurious benefit. You can consider a mobile lunch and eat while you go for a walk. Bonus points if you go outside.
The important concept here is to be prepared by keeping a pair of comfortable shoes near your work area.
Where is a good place for movement
The gym is not the only place for exercise. Consider these options:
Your home
Follow YouTube videos from the comfort of your home. Have a dedicated space for any equipment and put it on the schedule so you stay consistent.
Free Public Spaces
Beach, parks, and the local high school track are all great options for accessible fitness destinations.
Overcoming friction & barriers
There are so many things that get in the way of us and our fitness. The first step is identifying what specifically is standing in your way and coming up with creative ways to overcome it. Here are some common ones and what to do about it:
I don't want to, or I don't have time
The key here is personalization. Find what you like to do. It may take trying several things to find THE THING, but don't give up.
Then, find a time that works for you. If you have only a couple of minutes, start with that.
Lack of accountability
Find a partner, join a team or a league, or sign up for a fitness class.
I don't know what to do
Take time to research activities that you are interested in. Watch YouTube videos, read books, and talk to people who are already doing the activity.
If it's in your budget, take classes that specialize in what you want to do. Spending money gives you skin in the game, and you are more likely to show up. Same goes for hiring a personal trainer.
Be prepared
Have clothes that you feel comfortable in at the ready. And don't forget your shoes!
Temptation bundling
Pair something you like to do with something you have to do. For example, listen to an audiobook while you go for a walk.
Start small
Going for a 30-minute walk too much? Go with 15 or even 5. Or just start with putting on your shoes.
Identify as a healthy person
When you identify as a healthy person, you will start to make decisions that support that identity.
The Four Q's
During this show segment, we introduce four ways to interact with the material presented: A question to answer, a quest to complete, an aspect of creativity we've noticed this week, and a quote to ponder.
Question:
What is your history with movement and exercise?
Quest:
Add movement to your daily routine.
Quality Creativity:
CrossFit box jumps
Quote:
"Exercise to stimulate, not annihilate. The world wasn't formed in a day, and neither were we."
- Lee Haney
Have a Creative Week!
Episode Credits
The Everyday Creative is hosted by Evie Soape and Emily Soape. It is produced by Emily Soape.
Please drop us a comment or question at hello@theeverydaycreativecollective.com. You can also find us on Instagram @theeverydaycreativecollective and Pinterest.
Theme Music: “Living Life” by Scott Holmes Music. Available for use under the CC BY 3.0 license at Free Music Archive.
Break Background Music: "Alive In It" by Ketsa. Available for use under the CC BY 3.0 license at Free Music Archive
Hi, we're Evie & Emily
Co-founders of The Everyday Creative Collective
We believe that everyone is creative. Creativity can be used to enrich everyday life. Click here to learn more.
