⚡️MINI⚡️ We were designed to MOVE: How to make it happen every day.
A bite-sized boost to your day! (full episode linked below)
Daily movement is in alignment with our natural design, but finding time to squeeze it in can feel impossible. But movement doesn’t have to come from killing it in the gym. It can be incredibly simple. Dr. Anthony Balduzzi and Ella chat about how we can integrate more movement into our daily grind without falling into the "all or nothing" trap.
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🌟 Guest: Dr. Anthony Balduzzi @fitmotherproject
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On Air With Ella is for women who want to feel better, look better, live better - and have more fun doing it. This is where we share simple strategies and tips for living a bit better every day. If you’re interested in mindset and wellness, healthy habits and relationships, or hormone health, aging well and eating well, then you’re in the right place.
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Transcript
Welcome to this on air with Ella Minisode, a little bite sized boost to your day.
Speaker A:Always quick, always thought provoking, and always under 10 minutes.
Speaker A:Let's go.
Speaker A:You really specialize in busy moms, busy dads, and the key word there is obviously busy.
Speaker A:And I would imagine one of the things that you bump up against the most is people who say that they don't really have time to dedicate to exercise or fitness or movement.
Speaker A:Where do you start with folks who have not prioritized that in their lives want to theoretically, but are having trouble doing so in application.
Speaker B:Yeah, it's a wonderful question and I like to first draw the distinction between what the body needs and the distinction between daily movement and formal workouts, because they're two separate things.
Speaker B:And if we look at like the longest living people around the planet, those centenarians, the pockets of longevity and Okinawa, Japan, Sardinia, Italy, these people are not doing P90X but they are walking and moving and gardening.
Speaker B:You know, they're, they're just like active in their lives and that's really what the body needs to be.
Speaker B:Well, so our goal every single day is to check the movement box.
Speaker B:And that literally means walking, bending over, just being active and moving around in space.
Speaker B:And when we do that, we're.
Speaker B:Well, exercise is, is icing on the cake.
Speaker B:It's important for fitness and muscle, which I show we'll talk about.
Speaker B:Particularly when women are entering the fourth and fifth decade of life, it becomes even more important to strength train.
Speaker B:But just for longevity, you just gotta move.
Speaker B:And I think there's a couple really good times throughout the day to kind of like slot in more walking and more steps.
Speaker B:One is if you have the ability seasonally to get in that morning walk and get the sunshine, it can be a wonderful way to start your day.
Speaker B:Breathe through your nose, feel the gratitude, get the sun even.
Speaker B:Walk for 5 to 10 minutes is an amazing way.
Speaker B:It actually gets your lymphatic system going.
Speaker B:So we have the circulatory system, but we also have the lymphatic system that controls your immune system and, and also helps with the fluid retention in the body.
Speaker B:So moving in the morning is great.
Speaker B:Moving after a big meal is one of the best ways to regulate blood sugar levels.
Speaker B:There's a ton of research there.
Speaker B:You have a big dinner and then you walk afterwards.
Speaker B:It blunts that blood sugar spike.
Speaker B:So that's a really powerful habit.
Speaker B:If you could family can go on a walk after dinner for five to 10 minutes, that would be absolutely amazing.
Speaker B:And then during the day if there's ever a time where you could take a call while you're walking or just like go to the bathroom and take the long way, if you work at an office or just park the car a little further away and walk, all of that counts.
Speaker B:And that movement is so, so good.
Speaker B:It, it helps in tremendous ways with blood sugar regulation and just gets you in the mindset of being the type of person who moves.
Speaker B:And this is also interesting.
Speaker B:There, there seems to be a movement threshold in the human brain and nervous system.
Speaker B:If it's not met, the hunger and appetite circuits kind of get haywire.
Speaker B:Like if you don't, if you're too sedentary, you end up having more ghrelin production, which is one of the hormones that makes you feel more hungry.
Speaker B:So there's like a movement threshold that you need to meet or your brain does not work properly.
Speaker B:And these hunger appetite hormones with ghrelin and leptin don't work properly.
Speaker B:Why?
Speaker B:Sedentary people, although they don't have much energy expenditure, actually tend to like still be hungry a lot.
Speaker B:It's like, it's weird.
Speaker B:It's almost like the body short circuits when you don't meet this minimum threshold.
Speaker B:So I just move more in, in all those ways.
Speaker B:And I think walking is the start of that.
Speaker A:Okay, So I think that at least in America, we have done a huge disservice by tying movement and exercise together as though they're synonymous and they're completely different things.
Speaker A:So I am so grateful to you for pointing this out to us because humans were design to move.
Speaker A:And you could argue that humans were not designed to do CrossFit.
Speaker A:You could argue that humans were not designed to do P90X or marathons or triathlon.
Speaker A:Right?
Speaker A:But sure, unquestionably we were designed to move.
Speaker A:And in tying the two together, many of us have taken movement just completely out of our day to day routine.
Speaker B:Yes, because we have that all or nothing mindset though.
Speaker B:I can't exercise, so I won't do anything.
Speaker B:And that's just a fallacy, you could move and just think about checking your movement box every day.
Speaker B:And then when it comes to formal workouts, like, the good news is that especially when you're, you know, 30, 40 and 50 and your recovery capacity from exercise naturally declines to a certain extent, you don't need to train every single day to have a great body and great effect.
Speaker B:You can do these high intensity workouts I like, even twice a week, you know, for 30 minutes and get in phenomenal shape.
Speaker B:And I Do recommend some kind of strength and resistance training because it's going to be so important for hormones and, and building muscle.
Speaker B:And what we like to do is a kind of circuit style strength training in our Fit Mother program called Metabolic resistance training, where we take like the best movements that you need to be strong at, like squatting, pressing overhead, pushing away from your body, pulling.
Speaker B:So squat, shoulder press, rows, swings.
Speaker B:And we put them in a circuit where you're doing strength training, but you're also getting cardio and they only take around 30 minutes.
Speaker B:So that's the cool thing.
Speaker B:Exercise, I believe, first and foremost should be something that you find a form that you enjoy.
Speaker B:So if you listen to this and you're like, you know what?
Speaker B:Dr.
Speaker B:A.
Speaker B:I completely don't like strength training, but I like spinning.
Speaker B:Then if you go to a spin class twice a week, that's fine, that's great, you're getting great activity.
Speaker B:That being said, if you can do strength training and get a pulse of that even twice a week for 30 minutes, it's plenty to stimulate your body, to build that muscle and also to improve your hormones, which around the perimenopause period, optimize your melatonin, your vitamin D and your muscle through the strength training is probably some of the best stuff you can do to ride that wave gracefully.
Speaker B:And the, the longevity genes that we want to activate, they're called these sirtuin genes, they're activated through strength training.
Speaker B:So literally tapping into your body's own natural fountain of youth by doing that.
Speaker B:And I would say twice a week is like a good baseline target to aim for.
Speaker B:But certainly as you start to do it and you find something you love, it might be more enjoyable.
Speaker B:You might go to 3, 4, 5.
Speaker B:Maybe you become the kind of person that exercises every day.
Speaker B:But if you don't love it right now, I know I've worked with like literally tens of thousands of busy parents.
Speaker B:We do have 30 minutes twice a week to fit it in.
Speaker B:It could be in the weekend, it could be on one of the weekdays.
Speaker B:You know, you, if you really do, you know, most of us just, it's, it's hard to get started, which you don't have a clear plan.
Speaker B:You need something to follow.
Speaker B:And that's the benefit of joining like structured programs like Fit Mother, Fit Father, because you can slot in and you know exactly what to do without any guesswork.
Speaker B:We have the time and it doesn't have to be every day.
Speaker A:Okay, I want to go back to something that you said about movement and appetite.
Speaker A:I Personally, in an N equals one study that I've been doing for about 50 years now, can agree with you.
Speaker A:Like, when I go through phases where I'm stuck or I just feel like I'm in a rut or I traveled heavily and so I didn't get in even just movement, I am so much hungrier.
Speaker A:Why is it that when you're in an all day conference, you're hungrier than you ever are anywhere at any other point in time?
Speaker A:And for me, it's like totally counterintuitively, the more still I am, the more calories I need.
Speaker A:I want to eat all the things at the conference, and so on and so forth.
Speaker A:So sitting, sitting and being stationary all day is like.
Speaker B:Yeah, in a dark room, disconnected from light.
Speaker B:Yes.
Speaker B:And, and I mean you, you asked me to get a little weird, so I'm gonna get a little weird here.
Speaker B:You're also being blasted by a ton of non native EMF too, which does have an impact on your health and your longevity as well.
Speaker B:So it's a perfect storm sitting on your butt, disconnect from the sunshine and blasted by non native emf.
Speaker B:It's not surprising that your body's a little haywire.
Speaker A:Thanks for joining me for this mini episode of On Air with Ella.
Speaker A:Tune in for our full episodes once a week.
Speaker A:See.
