Quote from James Clears weekly newsletter:
“Don’t fear failure. Not failure, but low aim, is the crime. In great attempts it is glorious to even fail.”
Bruce lee
Creating an exercise routine is a valuable component in everyone’s life, but it can be difficult to stick to even when people know the benefits exercising regularly. Exercise benefits every aspect of ones health, in the body and mind. Author John J. Ratey, author of the book Spark, is an inspiring read, and presents astounding evidence of physical activities affects on the brain. The book delves into how exercise is transformative for our brain, proved by several credible studies.
Here is a short video summary of Spark, although I highly recommend reading or listening the entire book.
This week I decided to research tips for making exercise a habit.
Actionable Tips to Make Exercise a Habit:
- Start small, if you are someone who struggles to find the time to exercise start with 10 minutes a day. By blocking off a small amount of time to complete exercise it will be easier to commit too everyday.
- Set a specific time, example “I will go for a 10 minute walk around my neighbourhood, when I get home from work at 4pm.
- Ask a partner to join you such as a friend, spouse, or family member
- Set up physical cues, such as leaving your running shoes in the doorway
- Find the activity you enjoy, could be dancing, walking, boxing, weightlifting, or yoga
- Habit stacking, if you enjoy listing to podcasts or music often then do this while you are being active
References:
Clear, James. Atomic Habits. (2018). Penguin Random House, LLC. New York, NY
Personal experience with physical activity
My entire life, I have participated in sports and have been very active with my family. I was naturally drawn to exercise because it was something I was good at and enjoyed. I grew up on a ranch, so when I was at home, I was always outside, sorting cows, riding horses, and doing chores that always had me on my feet.
I am fortunate to have an active upbringing, but I realize that this is only the case for some kids. At school was the time I was least physically active aside from P.E. class and recess. As mentioned before, Spark reveals how exercise primes the brain for learning, increases alertness and motivation, and can reduce depression. As a future educator, I will include this in my lessons and everyday rituals for my students. The more students participate in physical activity, the more likely they are to create an exercise habit.
Ways to incorporate exercise into the classroom:
- Movement-based learning stations. Students stand, walk and move around at these stations while learning.
- Ball-toss spelling. Students toss a ball to each other for each letter in a word.
- Morning Motion Movement. Integrating a series of light exercises into the morning routine, such as yoga or Pilates
- Nature Walks
- Dancing to popular songs
- Creative workstations. These desks offer students the ability to move, including desks with pedal stations or seats that swivel.
Reference: Fresno Pacific University. (n.d.). The benefits of physical activity and exercise in the classroom. https://ce.fresno.edu/news/the-benefits-of-physical-activity-and-exercise-in-the-classroom/
