How to get motivated to get moving when you want to rest

Author: Kendra Mackey, Registered Kinesiologist, Workplace Safety Insurance Board & Return to Work Officer, Occupational Health and Wellness, The Ottawa Hospital.

Physical Activity:

Physical Activity plays a very important role in our overall health and wellbeing and can lead to a long and healthy life, as well as contribute to an improved quality of life.

Guidelines have been developed by the Canadian Society of Exercise Physiology (CSEP) on how much exercise adults aged 18 – 64 should doing to maintain health. If you are between the ages of 18 and 64, you should be getting at least 150 minutes of moderate to vigorous activity each week.

Sometimes, working in health care takes up all of our energy. We know what we need to do, we just don't feel up to it. Some people love exercising and they feel so good when they do it and after they do it. For some, they would rather do anything else. Or, they just don't have the energy to push.

According to new research, our bodies are hard wired to stay on the couch instead of being physically active. Conserving energy used to be essential for human survival in that it allowed us to be more efficient at searching for food and shelter, and avoiding predators. Because of this, our brains have become really good at convincing us of all the reasons why we shouldn’t expend more energy exercising. Making exercise intentional and a conscious decision can help you avoid getting tricked by your brain. Sometimes cutting things up into small manageable pieces can help get us going. Ideally, we get 2.5 hours in minimum blocks of 10 minutes a week. If this number seems daunting to you, remember that every step moves you in the right direction, and you don’t have to do this all at once.

Why exercise?

There are so many health benefits to exercising - here are a few from CSEP’s Guidelines on Physical Activity:

Live longer and healthier!

Regular physical activity can help to reduce the risk of premature death and chronic diseases such as coronary heart disease, stroke, hypertension, colon cancer, breast cancer, type-2 diabetes and osteoporosis.

Feel better!

Regular physical activity can improve your overall sense of well-being by improving fitness levels and self-esteem, reducing the effects of stress, increasing energy and contributing to positive mental health.

Tips to getting active:

• Be sure to find an activity that suits you and that you enjoy!

• Getting your physical activity into your daily routine is one of the keys to success — plan your time and your activity and make it part of your day. Make it a priority!

• Making exercising social can be very supportive and keep you accountable. Grab a friend to go for a nightly walk with, or head to the gym with a colleague.

• If you like to spend time in front of the TV or a computer during your leisure time, challenge yourself to set some time limits. Set a timer on your watch or phone to remind you it is time to get up and move. Alternatively, you can hop on a stationary bike or treadmill while you catch up on your favorite shows

• Use an active mode of transportation to get to places whenever you can. If you can walk, bike, wheel or run somewhere instead of taking the car, try it.

• Remember that you can spread your minutes out throughout the week and that any ten-minute block of activity counts towards your accumulated total.

• Enjoy the camaraderie of sports? Join a team! This is a great way to get active and meet new people at the same time.

Even if you are not physically active now, adding any amount of physical activity can bring some improvements to your health. If 150 minutes per week seems like a lot, start small and build yourself up to the recommended levels. It’s never too late to start moving in the right direction!

Remember that these recommendations are for adults aged 18 – 64 who do not have a suspected or diagnosed medical condition. If you are pregnant or expect that you are, you should check for pregnancy guidelines with your doctor. Always consult a health professional if you are unsure about how much physical activity is appropriate for you.