Wellbeing
Microdosing your way to fitness
CAITLYN HUTH reminds us that the clock is ticking on our physical health and we must set aside time to create good exercise habits.
How many times have you said: “I just need time to do it”? Or perhaps you’ve said: “I ran out of time this week to get it in”.
What if we can make changes without putting emphasis on the time we spend on making these changes or getting into new habits? Small but frequent doses can be just as effective. Let’s look at some ways we can microdose habits to support physical health.
Exercise – When it comes to exercise, there is an expectation it needs to be 45-60 minutes to be effective or that we need to feel the burn to be sore the next day.
But this is not a true marker of a ‘good workout’. If you’re struggling to find time and energy to complete a whole exercise program, you might be pleased to know it can be incredibly effective to introduce short bursts of movements in your day instead.
If we intentionally exercise for a few minutes here and there throughout the day, we are still providing benefits towards blood sugar regulation, muscular stimulation and cardiorespiratory output – especially if no activity is happening usually.
We could microdose along the lines of incidental exercise (for example, taking the stairs instead of the lift) or intentional exercise (a quick jog around the block or 20 squats in the TV ads). Or it could be something that is just fun such as dancing to music.
Using exercise this way is excellent for giving the body a boost and stimulus it needs to combat long periods of stillness or sitting.
Get outdoors – We happen to spend a lot of time indoors with work and domestic duties and are slowly becoming a community that misses out on the benefits of being outdoors.
Our body is designed to respond to the signals of natural light, airflow and visible feedback of the environment.
These benefits stem from the physical activity we engage in, the socialisation with friends and family with outdoor events and the regulation of our nervous system. This regulation is what initiates our body to boost repair, restoration and prepare for action. If you haven’t got time to plan events outdoors, try eating lunch outside in the sun, walk while you’re on the phone, sit by the window or introduce plants into your home/office.
Caitlyn Huth is an exercise physiologist at Full Circle Wellness. Call 5456 1599 or visit fullcirclewellness.com.au
