Last Updated on 07/06/2024 by Jonathon
Today we’re diving into the world of physical wellness, movement, and exercise. Staying active has made a tremendous difference in my life, and I’m excited to share some insights and recommendations that can help you on your journey to physical wellness.
For me, aiming for 8,000 steps daily and incorporating 2-3 whole body resistance training sessions each week has been transformative. These activities have significantly improved my overall health, and I believe they can do the same for you. In this post, I’ll discuss the benefits of these practices and how you can easily incorporate them into your routine. Let’s embark on this journey to a healthier you together!
The Importance of Physical Wellness
Physical wellness is crucial for everyone, impacting not just our physical appearance but our overall quality of life. For me, incorporating regular physical activity has been transformative. It’s about feeling good and maintaining the functionality needed to engage in everyday activities.
I vividly remember my struggles before committing to regular resistance training. I often suffered from debilitating back pain, which severely hindered my ability to live life to the fullest. One particular incident stands out: my wife and I were attempting to solve a murder mystery box, a thoughtful Christmas gift from her best friend. However, just 30 minutes into the activity, my back pain became unbearable. I had to take a handful of ibuprofen and lie flat on the living room floor to get any relief, leaving my wife to solve the mystery solo. As I lay there, pitiful and immobile, while my wife heroically brought the fictional murderer to justice, it finally dawned on me that I needed to make a change.
Regular physical activity has numerous benefits. It improves cardiovascular health, strengthens muscles and bones, and enhances mental health. Additionally, it can boost the immune system, help manage weight, and reduce the risk of chronic diseases such as diabetes, hypertension, and certain cancers. Personally, I’ve experienced these benefits firsthand and cannot stress enough how valuable incorporating physical wellness into your daily routine can be.
So, take the first step towards improving your physical wellness. Whether it’s through resistance training, cardio, or any other form of exercise, the positive changes you’ll feel are well worth the effort.
Achieving Your Daily Step Goal
Staying active doesn’t have to be complicated. One of the easiest ways to boost your activity level is by simply walking. Let’s face it, most people can manage to walk at least a bit each day. As someone who’s worked in a neurosurgery clinic, I can attest that while many people may struggle to walk long distances without issues, pushing yourself just a little bit can yield substantial benefits. Any increase in activity is a step in the right direction.
The widely accepted recommendation of 10,000 steps a day can seem daunting. I remember the frustration of trying to meet that goal myself. However, new research shows that aiming for 8,000 steps per day can significantly improve your health, and the additional benefits of walking those extra 2,000 steps are minimal. So, don’t stress if you can’t hit the 10,000-step mark – 8,000 steps is a fantastic and more attainable target!
Here are some tips that helped me reach my step goal:
- Take short walks during work breaks: Use your breaks to get some fresh air and movement.
- Use stairs instead of elevators: A simple change that adds up.
- Park further away from your destination: Those extra steps count.
- Take a walk after meals: It’s a great way to aid digestion and increase your step count.
- Walk while talking on the phone: Turn your calls into opportunities for movement.
Remember, it’s okay if walking 8,000 steps isn’t feasible at first. Any increase in your step count will be beneficial. Start with a goal you’re comfortable with and gradually build up. Even the average American, who walks 4,000 steps daily, can use this as a starting point. Aim to be average, and you can always increase your goal as you progress.
Don’t be discouraged if you can’t do much initially. Incremental improvements will lead to better health and wellness over time. Instead of using your current abilities as an excuse to do nothing, see them as a solid foundation to build upon. Keep moving, and you’ll likely see improvements in your physical health and overall wellbeing.
The Life-Changing Benefits of Resistance Training
Have you ever experienced back pain so severe that it hindered your ability to engage in simple, enjoyable activities, like walking through the park or solving a murder mystery box with your partner? I certainly have. There have been numerous instances where the discomfort was unbearable, but ever since I began incorporating regular resistance training into my lifestyle, those instances have dramatically decreased. Nowadays, I can’t remember a single occasion when my back hurt badly enough to prevent me from doing what I love. In fact, significant pain is a rarity for me now, and when it does occur, it’s usually due to either overdoing my workouts or taking too much time off from training, leading to regression. Truly, resistance training has transformed my life.
What is Resistance Training About?
Resistance training is more than just building muscle; it’s about fortifying your entire body. It helps you to build and maintain muscle mass, increase bone density, and boost your metabolism. It equips you with the strength and stability needed to maintain functionality in your daily life—whether it’s fulfilling work responsibilities, attending to family needs, or simply enjoying life to its fullest.
The beauty of resistance training lies in its flexibility. Exercise sessions can be as simple or as advanced as your ability level allows. You can choose from bodyweight exercises, resistance bands, suspension trainers, dumbbells, kettlebells, or barbell exercises—each of these tools is effective for resistance training.
Focus on Whole-Body Workouts
Although traditional bodybuilding routines are great for aesthetics, they aren’t the most efficient use of your time. If you have several hours to dedicate every day, by all means, split body training is an option. However, for those looking to maximize both time and effort, whole-body resistance training is the way to go. This means focusing on compound exercises that engage multiple muscle groups at once, emphasizing functional movements.
Key Types of Compound Functional Movements
- Squatting Movements (Squats, Lunges, Leg Presses): Squats and their variations are powerhouse exercises targeting the lower body—primarily the quadriceps, hamstrings, and gluteal muscles. These exercises also engage the calves, hip flexors, and core muscles, including the abdominals and lower back, ensuring a comprehensive workout.
- Hip-Hinging Movements (Deadlifts): Deadlifts are highly effective for full-body strength. They primarily work the hamstrings, glutes, and lower back, while also engaging the upper back, core, and even the arms and forearms during resistance exercises.
- Pressing Movements (Bench Presses, Overhead Presses, Push-Ups): Pressing movements offer versatility in targeting the chest, shoulders, triceps, abdominals, and lower back. Adjusting hand placement and press types can further refine which muscle groups are emphasized. Core stability is crucial for maintaining proper form during these exercises.
- Pulling Movements (Rows, Arm Extensions, Pull-Ups): Pulling exercises target the back muscles, primarily the latissimus dorsi, trapezius, rhomboids, biceps, and triceps, while also enhancing forearm and grip strength. Core stability is again essential for proper execution and injury prevention.
The Importance of Proper Form
Proper form is paramount in preventing injuries. If you’re new to resistance training, consider seeking guidance from a fitness professional or watching tutorial videos to ensure you perform exercises correctly. There are plenty of resources available online and on platforms like YouTube.
For a comprehensive fitness program complete with a detailed video library for each exercise, I highly recommend the MAPS programs from Mind Pump. When I first got serious about resistance training, I started with their MAPS Anabolic program using their At-Home Mod with adjustable dumbbells. This is still the program I frequently use today. They offer various programs tailored to different skill levels and goals, so you’re likely to find one that suits you perfectly.
In next week’s Wellness Article, I’ll share some examples of exercise routines I use to target these major functional movements, so make sure you check back!
Conclusion
Incorporating regular resistance training into your routine can truly transform your life, just as it has mine. By focusing on whole-body workouts and emphasizing functional movements, you not only enhance your physical strength and stability but also improve your overall well-being. Remember, the key is to start with what you can do and gradually build up from there. Proper form is critical, so don’t hesitate to seek guidance if you’re unsure. The journey to better health and wellness is a marathon, not a sprint, and every step you take is a step towards a stronger, healthier you. Stay committed, keep moving, and embrace the change. Your body and mind will thank you.
P.S. Want to get serious about your health and wellness? Join the Dream Root Wellness Network, our online wellness community, and discover a new path to wellness!
