Move Your Way to Better Health

Today, let’s talk about something that often gets a bad rap—exercise. But fear not, because we’re taking a balanced and practical approach to movement. Exercise doesn’t have to mean intense gym workouts or grueling training sessions. It can be as simple as moving your body regularly, and it’s crucial for your overall well-being. Here’s a straightforward plan to get started:

Daily 10-Minute Movement: Begin with a 10-minute daily movement routine. It can be a short walk, a quick home workout, or anything that gets you moving. We want to solidify movement as a habit.

Incorporate Resistance Training: At least twice a week, add some resistance training. Start with 10-minute sessions, with exercises such as wall push-ups and bodyweight squats.

Build Up Gradually: Gradually increase your daily movement to 20-30 minutes or more.

Now, let’s take a peek into my ever-evolving personal movement regimen. This is based on the conversations between Dr. Andrew Huberman and Dr. Andy Galpin found on the Huberman Lab podcast:

• Monday: 5-minute yoga warmup then Mindvalley’s 10X workout.
• Tuesday: Warm up with a 5-minute walk, then interval training (running).
• Wednesday: Kung fu lessons, or a stability workout created from Peter Attia’s recommendations found in Outlive.
• Thursday: Warm up with a 5-minute walk, then interval training (cycling).
• Friday: 5-minute yoga warmup then Mindvalley’s 10X workout.
• Saturday: Endurance training, usually rucking these days, or a makeup for a missed workout.
• Sunday: Endurance training. Again, rucking is my go-to lately.

To view my routine in much more detail, please see my Movement page.

The key is to start small, stay consistent, and gradually challenge yourself. Remember, it’s about making movement a part of your daily routine, not pushing yourself to extremes. And don’t forget recovery. Adequate rest, nutrition, and supplements like creatine and magnesium are essential for keeping your body in top shape. Stay active and keep exploring different ways to move your body. Your health will thank you!