Notes from webinar: Building a Movement Mindset

We can change our mindset at any age 

Movement can be a powerful tool to alleviate stress

 

Why are we calling it movement?

           Exercise can be a bad word

                      Too much time

                      Too much effort

                      Have to go to a gym

                      Has to be scheduled

                      Has to be regimented

Movement is just as good as exercise

Willpower can run out

Habits tend to stick

 

Starting small is a good idea – helps to create a habit and change your mindset

 

Some people love movement, and some people hate it

Some people have been punished with physical activity

Or been injured while doing physical activity

 

Advertising affects our mindset 

          

Beliefs

           I’m too big

           I’m too old

           I’m too distracted

           I will get hurt

           I’m too busy

           I don’t know how

           I’m too…

           I can’t… (means we don’t want to)

 We are held back by our beliefs

 

Values also affect our mindset

Moving can help cope with and relieve stress which will make you feel better physically and emotionally

 

Mindset can hold you back

Brain sends signals to the brain for response

           Fight, flight or freeze

           Adrenals activate

           Gut shuts down

           Heart rate increases

           Brain shuts down the prefrontal cortex

                      Higher level thinking

           Sex drive and reproductive system shuts down

 

“When we move…we give this incredibly adaptive system an opportunity to restore itself, to become stronger and more resilient” Sonya Day

 Benefits of movement

           Better focus

           Improved sleep

           Improved mood

           Cardiovascular health

           Supports bone structure

           Less anxiety and depression

as effective if not more than medication

           Self-confidence

                      Feel better and look better

 

Waking up during the night is a cortisol (stress) response

          

Movement releases dopamine

 

Building a habit

           Cue - reminder

           Craving – motivation, desire

           Response - action

           Reward – good feeling

 

Establish your cues

           Believe

           Playlist

           Water bottle

           Workout clothes

           Nutrition – particular foods

           Family

 

Behavior

           What movement gives you pleasure

           If you don’t enjoy the movement, it won’t become a habit

 

Celebration

           Feeling of accomplishment,

           Choose joy

 

5 triggers to make movement stick

           Atomic Habits - book

           Tiny habits - book

           Time of day

                      “muscle clocks” – body craves movement

           Value you, book an appointment

                      Make yourself a priority

           Location

                      Making the movement easy to access

                      Home workouts are easiest

                      You don’t need expensive equipment

           Habit stacking

                      Warm up

                      Drink water

                      Eat healthy

           Emotional state

                      We can train ourselves to celebrate

                      Hardwire yourself to celebrate

 

Emotions create habits

Not repetition

Not frequency

Not fairy dust

Emotions

BJ Fogg, PHD

                     

Surround yourself with like-minded people

Support system

Workout groups / partner

 

How to fit movement into your day

Walking meetings

Housework

Errands

Park and walk

Children’s activities

 

“Get out and walk your dog, even if you don’t have one”

 

Resources - available to everyone

           ERS Walk and Talk podcast

           DPS Daily Workouts: www.dps.gov/section/training-operations-tod/daily-workouts

           Health Select Fitness Program

           ERS Virtual Fitness Calendar

                      Archives: www.gotostage.com/channel/ers-wellness

 

 librarianintx