Move daily for health, happiness and wellbeing for body and mind.

The body is the vehicle with which we experience our human life. We only get one, so it’s pretty important to do our best and look after it, regardless of how much time we are given. Excersize is one of the most effective things we can incorporate into our daily lives to stay healthy and happy! In today’s blog we look at the positive effects of regular exercise, some guidelines, and various ways we can work out and be more active.

When we are young and free growing up, learning, playing and having fun, it seems at the time that our bodies will be able to handle almost anything, so we put it to the test! Kids and teens are generally more active (well at least back in my day!) and carefree, discovering and exploring what the world has to offer, where do they fit in, what do they enjoy. Then, as we hit college or the working world, things begin to change, life gets a little more serious, a little less active and we take our young bodies for granted, maybe bingeing on bad food, alcohol and other things, partying, studying or working till the wee hours of the morn’…

This begins to take a toll on not only the body but also the mind. 1 in 4 adults globally do not meet the recommended level of physical activity! It’s often only when something breaks or we hit a low point that we realize we need to take better care of ourselves… Wellbeing begins with awareness, then we need to take action, prioritize (see prev blog: Time Waits for No One! - Samahita Retreat ) and stay on track to live a healthy lifestyle. Taking care of ourselves doesn’t have to be complicated or costly, there are many things we can do to create lasting change and improve our wellbeing. 

The positive effects of regular physical activity:

• Improves circulation, cardiovascular and respiratory function
• Reduces symptoms of anxiety and depression
• Enhances cognitive function (thinking, learning and judgement skills)
• Contributes to management and prevention of diseases such as diabetes & hypertension
• Ensures healthy growth and development in young people
• Contributes to weight loss and stable weight management 
• Increases energy levels
• Can improve sleep quality and ability to relax
• Improves mobility, flexibility, strength, balance and overall wellbeing

Helpful guidelines for adults:

• Variety is key – Find different ways to move your body with a combination of cardio, resistance training (twice a week), high intensity, mobility & core work, yoga and sports
• Work out at least 150 mins per week (if you do 30 mins everyday this is manageable)
• Make sure that the exercises you choose are enjoyable and fun or you’re likely to lose interest over time
• Get your family involved and on board with a healthy lifestyle
• Set achievable goals that are challenging and realistic
• Take regular short movement breaks during the day and find other ways to add more movement in while doing other tasks: like 20 squats/Nauli while waiting for the kettle to boil
• Make sure you warm up/stretch/cool down before and after exercise
• Try to breathe in and out the nose
• Make sure you stay hydrated and replenish electrolytes 
• Make sure you’re getting enough, good quality sleep
• Pack your gym bag or set out your workout clothes the day before

Ways to move and exercise:

• Cardio Fitness: brisk walking, running, cycling, swimming, rowing, dancing
• Strength Training: weightlifting, kettlebells, resistance band work, calisthenics, TRX
• High Intensity: Tabata, HiiT workouts, sprinting, skipping
• Flexibility/stretching/mobility: pilates, yoga (dynamic and restorative), foam rolling, Tai Chi
• Sports: tennis, basketball, soccer, volleyball, touch rugby, squash
• Martial Arts: karate, Jujitsu, kick boxing, Muay Thai, wrestling
• Outdoors: hiking, kayaking, surfing, paddleboarding, rock climbing 

Conclusion…

Movement is medicine. Physical activity and daily movement makes you feel good physically, emotionally and spiritually and is a catalyst for an overall healthy lifestyle. Get those endorphins going, grab your workout buddy and make movement FUN! Schedule the time in your day to get your 30 mins of physical activity in, make it work for you, stick with it. Here at Samahita we have developed a well balanced YogaCoreCycle program Yoga & Fitness | Samahita Retreat , designed to offer you the perfect variety of movement, exercise, breath and meditation right on the beach in Thailand. Come and visit us to kickstart your wellbeing journey or get back on track, wherever you are, we’ll meet you where you’re at.

References:

https://www.who.int/news-room/fact-sheets/detail/physical-activity 

https://health.gov/news/202112/physical-activity-good-mind-and-body 

https://www.healthline.com/nutrition/10-benefits-of-exercise 

https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability 

https://8fit.com/fitness/different-types-of-exercise-and-why-variety-is-important/ 

https://www.wellnesscreatives.com/fitness-industry-statistics-growth/