I Choose Exercise

I choose to commit to daily exercise even if it is 5 minutes a day.   My well-being in critical for my success.

My exercise habits have greatly changed over the years from college on the rowing team, to running half and full marathons, to completing an Iron Man to now exercising just to support my overall physical health and my emotional well-being. I now choose to exercise at least 15 minutes every morning (barre, high intensity interval training or weights) and incorporate another 30 minutes scattered throughout my day in my unique habits like doing 25 squats while I brush my teeth or holding a plank, doing a wall sit or doing calf raises while I wait for the microwave.  I find it easy to incorporate 30 minutes of exercise randomly during my everyday activity.

Benefits of Exercise

Finding activities you enjoy and incorporating regular exercise into your routine can lead to a wide range of benefits for both the body and mind. Besides the better-known benefits of improved health and stress reduction, here are a few of the other benefits of regular exercise:

  1. Increased energy and stamina: Engaging in regular physical activity can enhance energy levels and overall stamina. Exercise stimulates the release of endorphins, which are natural mood boosters, leaving you feeling more energized and ready to take on daily tasks.
  2. Enhanced mental well-being: Exercise has a positive impact on mental health by reducing symptoms of anxiety and depression. It promotes the release of neurotransmitters like serotonin and dopamine, which contribute to feelings of happiness and relaxation. Regular exercise can also improve sleep quality, reduce stress levels, and boost self-esteem.
  3. Cognitive benefits: Physical activity has been linked to improved cognitive function, including enhanced memory, attention, and problem-solving skills. Exercise increases blood flow to the brain, promoting the growth of new neurons and improving overall brain health.
  4. Increased productivity and focus: Engaging in physical activity can enhance productivity and focus. Exercise has been shown to improve concentration, cognitive performance, and creativity. Taking breaks for physical activity throughout the day can help refresh the mind and improve overall productivity.

Remember, it’s important to consult with a healthcare professional before starting any new exercise program, especially if you have any underlying health conditions.

This Blog is part of our Choose for Yourself Challenge. Chick HERE to learn more.


Simple Acts to Incorporate Exercise

Incorporating exercise into your daily routine is essential for maintaining a healthy lifestyle. Here are a few ways to make exercise a regular part of your day:

  1. Schedule it: Set aside dedicated time for exercise in your daily schedule. Treat it as an important appointment that you cannot miss. Whether it’s in the morning, during lunch breaks, or in the evening, having a set time for exercise helps make it a consistent habit.
  2. Find activities you enjoy: Choose physical activities that you genuinely enjoy. It could be dancing, cycling, swimming, hiking, or playing a sport. When you engage in activities you find fun and fulfilling, you’re more likely to stick with them in the long run.
  3. Incorporate movement throughout the day: Look for opportunities to be active throughout your day. Take the stairs instead of the elevator, go for short walks during breaks, or do some stretching exercises while watching TV. Small bursts of activity can add up and contribute to your overall fitness.
  4. Make it a social activity: Exercise with friends, family, or join group fitness classes. Having a workout buddy or participating in group activities can make exercise more enjoyable and provide accountability and motivation.
  5. Set realistic goals: Start with realistic and achievable goals. Gradually increase the intensity, duration, or frequency of your workouts as you build strength and endurance. Celebrate your progress along the way to stay motivated.
  6. Be flexible: If you have a busy day, find creative ways to incorporate exercise. Break it into shorter sessions throughout the day or try high-intensity interval training (HIIT) workouts that can be done in a shorter amount of time.
  7. Use technology: Utilize fitness apps, wearable devices, or online workout videos to guide and track your progress. These tools can provide structure, variety, and motivation to your exercise routine.

Listen to your body, start gradually, and make exercise a sustainable part of your daily routine.

Your Turn:  Exercise

Even a small commitment to daily exercise, is a powerful investment in my well-being.

Become Aware

  • How does exercise fit into your life?  What benefits could be gained by improving your exercise routine (whether more exercise, less exercise or changing your why)?
  • Have areas of your life been impacted negatively by your current exercise routine?
  • Notice any observations (gaps, triggers, patterns, and situations) that impact your exercise routine or benefits.
  • Acknowledge your (observation) and its (insert impact)

I am aware ______________________ and it’s _________________________.

Be Grateful

  • Identify one observation you want to become aware of and use as a reminder.
  • What is the mindset you want to have once you become aware.
  • Change your perspective, be grateful for (insert observation), because it reminds you to (insert mindset).

I am grateful ________________________ and because I can __________________________.

Take Action

  • Name an action you will take next time you become aware or name something you choose to do to reinforce daily.

Next time I become aware I will _______________________________________________.

Jen Weis

The publisher of Morning Cup.