Mindset: Exercise

[et_pb_section][et_pb_row][et_pb_column type=”4_4″][et_pb_text]I want to share with you a fact about something that you could be doing today which will help you to have a more healthy cognitive future.  What do I mean by this?  I mean there is something you should be doing NOW, not just for your body, but also your brain. Exercise!  Exercise isn’t simply important for your physical being, it is critical for the health – functioning of your brain. Your future self-wants you to exercise today because the long-term benefits are indisputable, they make a difference, ALL for the positive. I know you are busy: life demands you deliver endless “things” to hordes of people and situations. You know you should exercise or go to the gym, but where do you even begin! A while back this TED talk given by Wendy Suzuki arrived in my inbox: The Brain-Changing Benefits of Exercise.  Dr. Suzuki, a neuroscientist, really peaked my interest. with this topic. As a weekend neuroscience enthusiast, I wasn’t surprised to learn that literally, your brain changes with exercise – not just a surge of dopamine, but literally physically changes. Why is this important? One major reason is that Alzheimer’s and Dementia, two life debilitating diseases, can be thwarted by exercise.  I have coached clients through the life changes that are imposed upon caregivers, and the family dynamics that need to be navigated through and tough decisions that need to be made with regards to the many facets affected by these conditions.  These are all challenging, real-life decisions, and if we can do anything for ourselves and our loved ones, exercise should be on the top of your list.   Here are a few highlights of Dr. Suzuki’s talk: Exercise is the most transformative thing you can do for your brain today with immediate effects:

• It has an immediate effect on your mood.
• Focus improvements for up to two hours after a workout.
• A single workout will improve your reaction time (think about this in terms of the aging population and driving).

Exercise long-term changes:

• brain anatomy
• brain physiology
• brain function

Exercise has a protective effect on the brain.  Exercise is a supercharged 401K for your brain, it will take longer for diseases like dementia and Alzheimer’s to take effect. As the theme of the last couple of blog posts and a topic I never tire of (What is Mindset and Mindset & Eating, I would like to tie your Mindset into exercise, how and why it’s relevant and why it matters. How to Be More Mindful During Workouts:

• Set an intention.  My yoga teacher is amazing in guiding the class towards intentions, but if you find this confusing, the intention could be as simple as I will finish this class, or I want to lift more weight,  (YES I can exchange my 3lb for a 5lbs) or I am going to run a little faster or further or, to maybe most important, I am going to allow myself this time to focus on the workout.
• Remember the Why: Future me, better sleep, less stress, better mood, my brain is getting toned are some Why’s, swap in yours for my suggestions.
• Breathe – you are forced to breathe when swimming, but for many other exercises, lots of us hold our breath which is counterproductive.  Breathing helps your muscles perform to their peak and keeps you calm.
• End on the positive.  Make sure you stretch and tell yourself that you are proud of your accomplishment!

Why Mindfulness Matters When You Exercise.

• You will get stronger faster
• It will help you avoid injuries
• Many people find they enjoy their workouts more and stick to your routine when mindfulness is part of their workout.

Many of us drop out of exercise because we can’t see our brain getting more toned and our jean’s aren’t slipping on any easier.  By really paying attention to what you are doing you will feel the results as you move from 3lb weights to 5 or 8, you zone up while spinning and the workouts become more fun as your fitness improves… hence keeping you on track. Allow Yourself Permission to Be Where You Are Clients have shared that while working out they might answer texts or and think about their imposing “To Do” list. Here’s a strategy – on your way to exercise think of your “Ta-Da” List.  Name the things you accomplished that day or this week or in the past month.  Gently remind yourself that you are productive and you deserve this time to focus on your workout. The spirt of allowing yourself to be where you are can carry into your fitness level. Maybe you can walk a mile, a month from now maybe you can walk two miles, or run a mile.  That is a tangible improvement future you will be grateful for and remember to acknowledge your accomplishments. A Few Surprising Ways To Exercise

• Most cable services have a WorkOut Chanel – find a class On Demand and start in your TV room.
• Sign up for a class.  We are all much more likely to do something if we have paid for it.  Celebrity trainer Traci Anderson charges $900 a month for her gym, plus a $1500 membership fee.  Why so expensive?  Because if people invest that much she knows they will show up and ultimately look and feel great and tell all their friends that the Traci Anderson program works.  I am not suggesting you spend a fortune, but have a conversation with yourself, will you go to the $10 a month gym?  If yes, perfect, if probably not, don’t bother, it will just annoy you that you never get to the gym.
• Join a community.  This can be a physical group who meets on a regular basis or a virtual group.  Peleton has an amazing community of people who are connected through their App and Facebook.  FitBit is a blast!  Connect with your friends, set up competitions and monitor your daily steps.
• Dance Dance Revolution – seriously.  It’s fun and you probably have a Wii or Xbox around your home.
• YouTube – many trainers have programs to follow there… for free.
• Set a goal and recruit your friends.  A successful goal for one of my clients was recruiting her college friends to all run a half marathon.  They choose one in New York City, a central meeting point, and all used the HalHigdon training method.  One person was the “coach” sending out motivational emails with the weeks training, someone else built playlists, another person had great nutrition advice, others were just hanging on by a thread.  But they did it and had a ball, the communication and shared goal brought them closer and each one finished 13.1 miles.
• Download an App, this 7 Minute Workout is popular and who doesn’t have 7 minutes in their day?

We hear all the time that working out in the morning is best.  Best for you?  Maybe not you – maybe after work you can allow yourself to not be fretting about all that you have to do (and you can think of your Ta Da List).  Or instead of watching TV at night you exercise.  The point is, don’t set up a plan that just won’t work for you or your family, be a little flexible until you find something that works for you. Take Away:

• Exercise has both physical and MENTAL benefits.
• Mindfullness during exercise will produce better, longer lasting results.
• Choose an exercise routine / plan that brings you joy.

If you want to talk through making YOU a priority, how to say no to things that aren’t bringing health and happiness into your life, please contact me.  [/et_pb_text][/et_pb_column][/et_pb_row][/et_pb_section]