If the benefits of physical activity could be taken in a pill, everyone would be on it.
So many studies show that movement improves every aspect of our health. It’s one of the best things we can do for ourselves. It helps us sleep better. our brains work better, reduce feelings of anxiety and depression, reduce the risk of several diseases, reduce pain and help us live longer, better lives.
Even though we know all these benefits, it’s a struggle for most of us to get motivated to move at all.
“It’s a battle against human nature,” explained certified personal trainer Genaro Scampone of New Hartford.
This is probably because for most of human existence, people had to be physically active to perform the basic functions of life, such as finding or growing food. We evolved to tolerate a high level of activity, but also gravitate toward rest whenever possible to conserve energy for when we needed to move, according to some biologists. We are hardwired to be sedentary.
As a society, we no longer move much in the course of our daily lives. But the evolutionary instinct to conserve energy remains. That voice in our head that can always find an excuse not to exercise is completely normal and natural say the experts.
Our brain does not want us to exercise.
Here in the US, we are more inactive than ever. According to the American Heart Association, sedentary jobs have increased by 83% in recent years. Then, during our free time, most of us are still sitting, using a computer or phone, watching TV or playing video games.
With long working days, we don’t have enough energy to do even simple things that help us move more, much less exercise. We can always find a reason to put off exercise.
If you don’t exercise, the results won’t be good, Scampone said.
“Your body will not be able to maintain muscle fibers. Your nervous system will deteriorate. It will be systemic atrophy. You will lose your ability to balance, your cardiovascular exercise will decrease, your nervous system will decrease,” he added.
Losing muscle strength and endurance is not good. Your immune system may not be working well at all.
How do we trick our brains into moving more given the fact that it’s a battle against human nature?
Scampone, who has offered personal training for many years, said, “I take the approach that less is more. When I work with someone, I schedule the exercise frequency to something sustainable. Instead of fighting against human nature, reduce it to what is possible. maybe once or twice a week. See if you can do this for a year, then it will become routine.”
Start small: once or twice a week if that’s all you’re really motivated to do. Keep doing it for a year. Then you will feel that something is missing if you stop.
Which workouts are best? “I start with the muscles,” Scampone said. “Our muscles have a systemic effect on our body.”
In his workouts, he uses the “big five” to start: One for the lower body, two push-ups for the lower body, and two push-ups for the upper body. Specific exercises include leg press pull, chest press, row, shoulder press. These use all your muscles.
“When you exercise, you want to feel your muscles fatigue,” he added. Fatigue is when your muscle feels weak and tired.
“You don’t want to feel pain,” he stressed. “If you feel pain, stop what you’re doing and move on to another exercise. You don’t want to hurt yourself.”
Our brains love things that are tailored for us. Personal trainers like Scampone who tailor their training to the individual’s needs often do better. And there are apps that do that.
Another way to trick your brain is to make it a game. Your brain likes games, especially if they are difficult to predict or offer intermittent rewards.
Committing to yourself also helps.
“I never wonder if I want to walk today because I can always think of a reason not to,” said 93-year-old Grace Chicken of Port Charlotte, Florida. “I just go out there and do it without thinking about it.”
Another way to trick your brain into working out is to reward yourself after you’re done. Whatever you would enjoy most, dinner, watching a good movie, whatever. it’s a way to motivate yourself.
Also, listening to your favorite music while working out makes it more enjoyable.
Another way to trick your brain into moving more is to redefine what counts as exercise. If workouts aren’t for you, take time to walk around your neighborhood, pull weeds, in your garden, dance in your living room while watching TV, or go for a bike ride. At work, stand up while talking on the phone. use the stairs instead of the elevator.
It’s all about getting around and finding ways to get around that are enjoyable.
