Welcome back to the 10-part series on the seven areas of living magically! Today we are going to talk about the fifth area, exercise magic. Like nutrition magic, exercise magic is not a core area of living well. To review, the core areas that make up the foundation are sleep magic, brain magic, and relaxation magic.
Start with the foundation.
Yes, nutrition and exercise are super important. Also, knowing all the information about nutrition and exercise is not going to go very far without the foundation. It’s pretty hard to follow through with an exercise plan when the brain is struggling.
Exercise Magic: Secret #1
There are two secrets to long-term success with exercise magic. The first is to make sure you have a solid foundation. That means sleep magic, brain magic, and relaxation magic. Fueling the body with nutrition magic is important, too. We’ll talk about the second secret in a little bit. First, let’s talk about that foundation.
Exercise Magic & Brain Magic
Have you ever committed to exercising, and then when it came time to actually do it, the brain offered all kinds of thoughts? Sometimes it’s hard to put the shoes on and get out the door. You’re busy and have a lot of work to do. The weather is not so great. All the other options sound better.
Maybe you start out as planned, but it doesn’t last. The results don’t show fast enough. Other things come up. You’re tired. It’s just not a pleasant experience.
That’s where brain magic comes in. If you can get your brain on board, you’re going to be far more likely to sustain. We’re talking long-term instead of a burst of powering through.
Exercise Magic & Sleep Magic
Then there’s sleep. If you’re not sleeping enough, those muscles can’t keep growing. Building muscle involves little tears in the muscles. When they repair, the muscles grow. Sleep is when cells and tissues repair. It’s when the work you put in with exercise pays off. The muscles grow during sleep.
Also, it’s really hard to exercise when exhausted. If you’re chronically sleep-deprived, that early alarm to work out first thing in the morning is not going to go over well. It’s going to be met with a groan before hitting the snooze button. Same thing with workouts later in the day. If you’re not getting enough sleep to maintain energy throughout the day it will be really hard to follow through.
Exercise Magic & Nutrition Magic
Fuel in the form of nutrition is needed, too. Make sure to review the content about nutrition magic. Exercise magic can’t happen long-term when depleted of nutrients. That means quality food, not just quantity.
Exercise Magic & Relaxation Magic
Chronically high stress levels work against exercise benefits and make it hard to be consistent. Stress prevents quality sleep, which impairs muscle growth. Relaxation can go a long way in boosting the benefits of exercise and making it easier to stick with it.
There are benefits to these connections, too.
There’s another side of stress and exercise. Exercise can help to relieve stress. Check in with yourself, and be honest. If squeezing in a workout, or even the thought of working out, increases stress levels, pause. Focus on that stress first. You don’t have to make all the changes at once. Set aside time every day for relaxation. After a few days, you will likely be ready to dip your toe into some exercise. Then, the relaxation and exercise can team up for extra stress relief.
The same thing goes with brain magic. My thoughts are so much more productive and positive during and after physical activity. It releases brain chemicals that boost brain health and overall well-being. Also, physical activity in the morning or during the day improves sleep at night. It is all connected. Making choices that negatively impact well-being can create a downward spiral. Following through with choices that benefit health reverses that spiral and benefits many areas at the same time.
Now, let’s talk about what kind of exercise, and how much, is best. The short answer is that it depends. There are a lot of opposing schools of thought, so it can be confusing. The reality lies somewhere in the middle. Perhaps most importantly, it should be something that you enjoy. If that sounds impossible right now, try for something you don’t hate, or something you could grow to enjoy. It’s going to be pretty hard to stick with something long-term if the experience is miserable.
Exercise Magic: Secret #2
The second secret to long-term success with exercise magic is to make it enjoyable. It should be something that fits with your current phase of life. That means what works for you can change over time.
Where are you with physical activity right now?
I’m a big fan of competitive sports, long runs, and intense gym workouts. However, it’s not a good idea to jump right in with those things. That’s how people get hurt, burned out, or both. Start where you are now. Grow in a way that fits your season of life and physical ability.
Get creative.
The primary goal is to get the body moving. Yes, it is great to have a mix of cardio and muscle-building. It’s fantastic if you’re already moving your body. That means you get to optimize or fine-tune your regimen. Also, it’s okay if you aren’t there yet.
This doesn’t have to be overwhelming.
It’s okay to start simply by taking the stairs instead of the elevator and parking far from the door to get some extra steps. We’re a one-car family, partially because it encourages more natural, physical activity. I have been known to walk to pick up groceries and haul the bags back. Leaving the car at home and going to some places on foot may be a good option.
You could incorporate a daily walk into your morning or evening routine. Get a buddy on board for some extra social time. Chat on the phone while walking if your friends live far away. Whenever possible, make it fun.
Dancing counts as physical activity. Take a class or schedule some time to get your body moving on your own at home. Incorporate it into daily life. Do a push-up or body-weight squat after folding an article of clothing. Watch TV only while doing wall sits (with breaks, building up to more).
Get the family involved.
Invent a game to play with the kids. You get to make this a positive experience. Exercise can be something you look forward to. If it’s not, focus on the foundation first. When you’re ready, find a way to enjoy physical movement.
That’s a Wrap!
This is the last Live Magically content release of 2023 and the last release of this season! Before starting the next season, we’re going to take a break so you can make sure you have a solid foundation. Also, you’re welcome to implement nutrition and exercise changes you feel are right for you in this phase.
I wanted to make sure to get nutrition magic and exercise magic in this season because they are so important, and you can work on those areas while building that foundation. Just make sure that whatever you do is moving you in the right direction overall. Don’t implement anything at the sacrifice of sleep, relaxation, or brain health. Nutrition magic and exercise magic should not be adding stress, they should be enhancing the foundation.
Next season we will talk about:
- Relationship Magic
- Environment Magic
- Belief Magic
- Purpose Magic
- Energy Magic
… and more!
I can’t wait to share all of this with you next season. Until then, let me know how you’re doing! Yes, I really do want to know. That includes the wins and the struggles. I’m here to celebrate with you, and to support you. Let’s make 2024 amazing one day at a time!
Now what?
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