All You Have to Do Is Move
How many times have we all been there? “I’ll start as soon as the motivation hits me.” It’s a narrative that lulls us in every time–regardless of life experience. We all have also had the experience of taking an action–and experiencing motivation in its wake.
In Psychologist David Burns’ book, “Feeling Good: The New Mood Therapy,” he warns of the dangers of waiting for motivation, which often leads to chronic procrastination. Burns emphasizes the concept of “behavioral activation.” This involves breaking tasks into small, manageable steps–and deciding on a clear signal of when to begin.
This is a concept we have come to embrace at Coaching and Coffee Talks. For instance, let’s attack the classic: “I can’t get myself to the gym,” problem. We say, let go of going to the gym. Break the whole problem down to its simplest steps. You need to move. Right? Now set an alarm for five minutes from now. When it goes off you do 10 squats–right to your bed. That’s all it takes.
Time and time again we have seen the evidence, both with ourselves and clients, that this small spark is all that is needed to fertilize the ground in which motivation grows. Our bodies are built to move. Did you ever ponder that? We have these incredibly adaptable, intricate, regenerating machines that we walk around in–yet a huge percentage of our lives is spent remaining largely motionless. Perhaps it is part of an evolutionary drive to propagate the species, that we are rewarded so clearly if we just move our bodies.
Exercise is a revolution at the cellular level. When you set that alarm and then do 10 squats–you’ve set in motion a fascinating series of events that are all designed to make you feel good–and your body wants more.
Firstly, endorphins are released. As you probably know, this is a neurotransmitter that acts as a natural painkiller and mood elevator. So, basically, you have a neverending supply of feel-good drugs always at your fingertips. All you have to do is move. Additionally, exercise increases the production of brain-derived neurotrophic factor (BDNF). This supports the growth and survival of neurons, helping with brain plasticity and protecting against overall cognitive decline. In essence, you have protection against dementia and other neurodegenerative disorders at your fingertips. All you have to do is move.
Exercise also enhances mitochondrial activity–which increases energy production in your cells. Yes! You can give yourself more energy–all you have to do is move. Exercise also reduces inflammation at the cellular level by promoting the release of various growth factors that help repair tissues and improve cardiovascular health. All disease in the human body thrives in an inflammatory state. So–yes–you are literally fighting all disease in your body–all you have to do is move.
All of these processes contribute to that feeling of wellbeing after exercise. These feelings are not dose-dependent either. You don’t need to run a marathon to experience “runner’s high,” and you don’t have to train two hours in a gym to feel that “endorphin high.” Just those ten squats are enough. Especially if you are at a very low point. Those ten squats can be a lifesaver.
The body is designed to reward and care for us when we move. When we commit to even the smallest step toward exercise–our body and minds thank us in innumerable ways.
So, set that alarm–and give yourself the gift of ten squats. Your body will take it from there.
Until next time
Scott and Lennart