Move More - Spring into Action

Spring!  Longer days, warmer weather, and new plants starting to bud.  This can be a time of new activity for you too.

We can all use some fitness renewal – from weekend warriors to couch potatoes.  Couch potatoes are wise to take some time and ease into activity.  This helps avoid injury which makes continued activity difficult and dreaded.  Weekend warriors are facing a shift in exercise options.  Trade in those skis for a mountain bike!

Whatever your stage of activity, do some internal spring cleaning and reassess your life, values, health and habits.  Find your activity stage below and read on for ideas.

Barely Moving

Do you count your 9 pm walk to the fridge as part of your Move More routine?  Is your favorite coffee shop the one that’s closest even though secretly you prefer the coffee at the shop blocks away?  If so, go from sofa spud to super stud in 5 easy steps.

1. Just do it – remember that some activity is better than none.  So if adding ½ hour of exercise to your day is overwhelming, just find 10 minutes in your day.  You don’t need to join a gym.  Heck, just try to stand up when you talk on the phone and walk around the office more. 
   
2. Ease into it – there’s no better way to keep yourself on the couch than getting hurt early on.  You might remember your star football days, but unless that was last year or you’ve kept up your fitness level, you’ll need to work up to the drills of your youth. 
   
3. Choose one thing – we’re kind of an “all or nothing” society.  Break free from the mold by committing to one thing you can change every day that will add more activity.  Take the stairs, just one time a day.  Or commit to going for a walk on 2 out of the 5 work days. 
   
4. Surround yourself by active people – studies show one of the best predictors of our health is our social circle.  If you start spending more time with your active friends, you’ll be more active too.  Nothing is better than a little peer pressure.
   
5. Keep it up – nothing changes overnight.  Even if you fall back into your sofa spud habits, just try again.  Maybe you need different motivation, a reward system for yourself, the threat of an upcoming  challenge like a 5K with friends. 

Weekend Warrior

Your weekends are for activity.  What’s it going to be this time?  Skiing with friends in Whistler or watching the landscape wiz by from the seat of your mountain bike?  So what if you can hardly move on Monday?  Your sore muscles are a reminder of the crazy adventure you just had.  Sound like you?  Tame your weekend terror with some in-between preparations.

• Take care of your body - weekend warriors are more likely to get injured than those who maintain a steady fitness routine. Pushing yourself on the weekend may be a way to get all your 150 minutes of recommended activity at once, but it doesn’t help your knees or joints to stay protected.  Instead, try powering up for your weekend with some targeted workouts in between.  If mountain biking is your thing, try Pilates and yoga to keep your core strong.  Love hiking?  Focus on strength training for your calves and quads to protect your knees. 
  
• Try something new – if you always play tennis on the weekend, why not mix it up with something new?  You’ll work out different body parts and keep yourself from getting bored.
  
• Bring others with you – know a couch potato who says they’d love to go for a bike ride? Inviting others may not give you the best workout ever, but you’ll remember what you love about the sport and get the rush of sharing that with someone else.

Uber Athlete

Are you running 50 marathons before you’re 50?  Climbing every 14,000 foot peak from Alaska to Patagonia?  Kayaking from here to Mexico?  We have no tips for you.  In fact, could you tell us some?  Send photos….

Share your favorite Move More stories with us.  Send emails to focusonemployees@kingcounty.gov