Welcome to Week 2 of Move More Month!

Week 2, April 8-14: Try Something New

Try out a new type of exercise this week.

To enter the weekly drawing and be eligible for the grand prize drawing at the end of the month:

1. Complete the weekly challenge
2. Post a picture or comment in the Snoqualmie Valley Move More Facebook Group or email your activity to SVMoveMoreMonth@gmail.com

All weekly submissions are due by Thursday at midnight each week and winners will be announced on Fridays!

Need ideas for a new exercise? Scroll down to my list of things you might not have tried before, many of which are completely FREE!

Move It, Move It!

Exercise is a word that strikes terror in many people. It sounds like work, sometimes requires special equipment or a gym, or outside in the weather…but does it really?

Humans have been walking the planet for about 6 million years, yet gyms have only been around for a mere 3,000 years. How did people stay healthy and fit prior to gyms? They MOVED!

So let’s reframe exercise into what the goal really is…Movement.

I Like To Move It (Original Video) Madagascar HD

I like to move it move it, Madagascar HD All rights reserved to Dreamworks. Video uploaded for kids to sing along. This video is original / Official packed with Madagascar original DVD. This is bonus video contents “I Like To Move It” song.

Incorporating Daily Movement

Have a family dance party in your living room! Photo credit: Canva

Physical activity is important and doesn’t have to be an exercise chore. People often ask me what the best physical activity is, and the answer is simply, “Whatever you enjoy, gets your heart beating, and something you’ll actually do!” Movement doesn’t have to be going to the gym, it could be a brisk walk in your neighborhood, a dance party in your living room, raking leaves or gardening, vacuuming or vigorous house cleaning, joining a local recreational sports league for a sport you enjoy, etc.

How Much Exercise Do We Need?

As noted in Who Cares if It’s Snowing—You Can Still Work Out! current guidelines suggest adults, ages 18-64, include:

• At least 2 or more days a week of muscle-strengthening activities that involve all major muscle groups.
• A minimum of 150 minutes per week of moderate-intensity or 75 minutes of vigorous-intensity aerobic physical activity (or an equivalent combination of moderate- and vigorous-intensity aerobic activity). This should be performed in episodes of at least 10 minutes, and preferably spread throughout the week.
• Optimally, for more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes of moderate-intensity, or 150 minutes of vigorous-intensity aerobic physical activity a week (or an equivalent combination of moderate- and vigorous-intensity activity).

Moderate-intensity exercises include those exercises that increase your heart rate and breathing, and generally rate as a 5-6 out of 10 on a scale of exertion. Examples include brisk walking, dancing, recreational swimming, or level terrain bicycling.

Vigorous-intensity activity greatly increases a person’s heart rate and breathing, with a perceived exertion of 7-8 on a 0 to 10 scale. This includes jogging, tennis, continuous lap swimming, or bicycling up hills.

Take an Exercise Snack

Get out of that desk chair and move after sitting for 20 minutes! Photo credit: Canva

If you sit for work, set an alarm to remind yourself to get up and walk around. The British Journal of Sports Medicine recommends taking a break from sitting every 20 minutes. After 20 minutes of sitting, stand up and work, walk around, and stretch for 10 minutes. Walk around the office, climb some stairs, get some fresh air or a glass of water. In an 8-hour work day, you’ll cut 3 hours of sitting from your day–it really adds up!

Use the exercise snack concept to break up a 30 minute workout into two 15 minute workouts to help achieve your daily movement goals.

Fun Movement Ideas From Trimazing! Clients

Here are some awesome ideas some of my clients have shared with me over the years. A lot of these are free.

Silver and Fit

Silver and Fit. Photo from Canva.

Silver and Fit is an exercise program geared toward older Americans supported by Medicare. You can work out at over 16,000 participating fitness centers and YMCAs across the US or workout at home with online programs. Many health plans off this program completely free, so do check to see if you’re eligible.

FitOn

FitOn is a phone app with FREE workouts, from meditation, stretching, toning, cardio, and more! You can even set an alarm in the app to remind you to get up from your desk and stretch! There are paid plans, but you can do most workouts for free.

Joyn – Fitness for Every Body

I love this online program, Joyn – Fitness for Every Body, for FREE classes you can take from your computer. It is body-inclusive, FUN, and includes workouts ranging from 0-15 minutes (perfect for those exercise snacks), up to over an hour. You can choose the intensity level, type of class, and equipment you want to use.

Ballroom Dance

Ballroom dancing is GREAT exercise. Photo from Unsplash.

Several clients have incorporated dance into their movement, including ballroom dancing. This is a great way to get some exercise with your significant other, socialize with a group of likeminded people, and make new friends! Google ballroom dance in your area, or check out Arthur Murray, which has dance studios all over the country.

Zombies, Run!

Zombies, Run! is a fun way to turn running into a game. With this free phone app, you have survived a Zombie apocolypse and are on a mission to run to gather supplies, rescue other humans, and outrun Zombies! You listen to your own playlist and choose the length of your run. You can use this for treadmill or outdoor running.

Geocaching

Geocache adventure with grandkids. Photo by Cindy Thompson, Trimazing.com

My family LOVES Geocaching and we incorporate this into vacations and activities with the grandkids. Using your smart phone or a GPS unit, you search for hidden caches logged by GPS coordinates. There are over 3 million geocaches around the world which you can search for, log, and find trinkets! Walk and hike to these hidden outdoor treasure boxes.

Virtual Reality Workouts

Many clients love virtual reality workouts. One system several people report using is the Oculus Headset. It has games and experiences—you can even tour major cities of the world! People report they feel they are there. There are also fitness apps, one of which is Supernatural, which one client says they absolutely adore!

I hope this gave you some ideas for fun new ways to incorporate movement into your daily routine. If you need more ideas, check out these resources:

• American Council on Exercise Small Steps to Increase Physical Activity
• American College of Lifestyle Medicine Lifestyle Activity
• Department of Health & Human Services Move Your Way Activity Planner

Don’t forget to submit your activity for a chance to win prizes from Snoqualmie Valley Move More!