In this moment of intense change and upheaval, I am learning that the practice of reconnecting with what is essential in our daily lives is crucial. Without a doubt we are all thinking about life and health and their absolute value no matter the circumstances. Right now it is important to consider that, even in a crisis, even in a revolution, even when it seems almost impossible, finding ways to take care of our health is essential.
The art of taking care of ourselves has many beautiful layers worth unpacking. But today let’s talk about the physical. The fitness. The movement. The sweat.
Physical activity is part of the healthy lifestyle equation. Period. The next question to answer is how frequently should one be working out and how hard. The recommended guidelines for physical activity are a great place to start this discussion. They state: “at least 150 minutes of moderate- to vigorous-intensity aerobic physical activity per week, in bouts of 10 minutes or more”.
That is just 22 minutes a day, 7 days a week. Or five days of 30 minutes a day. Or three days of 50 minute workouts ...
You can break that 150 minutes down however you want, but this is your baseline. Take note of the wording: “moderate-to-vigorous intensity”, so we aren’t talking about 20 minutes of savasana (though that certainly sounds lovely and please do that after). You must get your heart rate up. Think running, biking, brisk (super brisk/almost running) walking, circuit training and other activities that require that level of exertion.
Next, you need a plan and a way to stay accountable. When you are busy, overwhelmed or in crisis, even 20 minutes can seem like a major task. Don’t be hard on yourself, just remember your body needs to be taken care of right now. Creating a plan to make this happen can really help.
So, you have some homework for this week. Do an assessment on where you are at with your physical activity. Write a simple, cancel-proof plan for how you’re going to take it up a notch with your fitness. If you are just starting out or having a hard time getting back into your healthy flow, think about how you will get your heartrate up for 22 minutes a day (or however you decide to break your 150 minutes down). Then figure out how you will hold yourself accountable (perhaps a close friend or an accountability fitness group). If you are already meeting your baseline requirements, take some time to figure out what is missing from your routine. Is there something you can add or take away to get even more benefit out of your regiment?
This is an important global moment. We are fighting for change, working to end racism and navigating a pandemic all at the same time. We will find ourselves overwhelmed and distracted away from taking care of ourselves. I hope this article serves as a reminder to make our self-care urgent, to start moving and keep moving.