The third essential Super Health component is movement. We fuel our bodies (super health component #1) to move and then we need to move it. Why are we told we should work out three times a week? Or should we? We work out so we can burn the fuel we consume. We all know by now that we must burn more calories than we consume to lose weight and consume as many calories as you burn to maintain weight. But more importantly than weight control, is one simple truth move it or lose it.
When I broke my foot I had to keep weight off my foot for 8 weeks while the bone healed itself. I used crutches which really helped me build my upper body strength. However, when I started walking again I learned real quick what happens to muscles when you don’t use them for eight weeks. My leg muscles had atrophied especially the leg attached to the broken foot. My calf muscles had visibly shrunk and my legs so were weak I couldn’t lift my body up by leg power even one step. I spent two weeks using the handrails to help pull myself up one step at a time. It took about three weeks to regain enough strength in my unused muscles to walk up the stairs without pulling up on the rail.
The reason experts tell us to participate in cardiovascular exercise at least three times a week is to ensure we exercise our heart muscles. Remember unused muscles begin to shrink in as little as 4 days to 2 weeks depending on the muscle group and your level of non-use. I was completely off my leg and the muscles were completely at rest except occasionally readjusting my leg position in the recliner. The upper muscle was used to lift my leg as I hobbled on my crutches but my calf muscle wasn’t used at all as it dangled below my knee. The amount of walking I did was extremely limited just because it hurt my arms so much.
So how much exercise do we need? The goal of movement is not only strength but flexibility. Both are required for movement. Movement begets movement. Get out and move and use your muscles everyday to keep them strong and flexible. You don’t have to shut yourself inside a gym to move and keep your muscles strong. Remember being a kid and coming across your mom’s couch and flipping over it instead of sitting on it, jumping on the bed, and dancing on the coffee table. Move. Get out and run with your kids and grandkids, dance when your stuck inside, and get outside and play.
Be intentional about retaining your body’s strength and flexibility. I like to incorporate daily stretching, three strength training/cardio workouts, and one day of what I call extreme outdoor activity each week. My outdoor activity is not really that extreme… I might choose to hike a 4 to 6 mile trail or head down to the lake for some stand up paddle boarding. I just pick something I enjoy outdoors that uses my body’s muscles in a way I enjoy. I engage in fun workouts that strengthen and flex my muscles. These workouts increase my overall fitness for the fun outdoor activities that, you guessed it, keep me strong and flexible.
In addition, I make it a point to just move everyday that way if I miss a workout I don’t need to worry about muscle atrophy. I roll on the exercise ball whenever I pass it, I hop on the hippity hops and bounce with the grand kids. I don’t just watch them play, I play with them. I lead the parade on their scooters, race them around the bases after t-ball practice, or swing with them at the park. Even when I’m alone, I’ll dance in the kitchen when my favorite song comes on the radio.
If you’re stuck inside at a desk job, learn some chair moves you can do throughout the day to keep your muscles stretching and strengthening. Stand up while you’re on the phone and get out and walk around your building on your breaks. Find ways to incorporate super moves throughout your day and keep those muscles moving!!
Looking for a Stand Up Paddle Board?
I recommend the fiberglass SUP ATX, INC Stand UP Paddle boards like the “Adventure” above. This was my first board. You want to have a lot of balance and maneuvering while you are on the water which is difficult with an inflatable or plastic board. If you want to try your hand at yoga on your board, check for wider boards that have two smaller fins on each side of the larger fin in the center. “Yoga” boards are usually shorter and wider and give better balance for positioning yourself for your awesome, super yoga or piyo moves but they aren’t going to turn as quick or as sharp as a longer, narrower board.
The SUP ATX “Adventure” Standup Paddleboard that I use is available on Amazon… click through the link above for your convenience. Disclosure: Affiliate links on this page are of products I actually use and recommend. Your click throughs are greatly appreciated!!