Notes and quotes: 24 ways to move more for ’24

I found an book excerpt about the importance of physical movement. The author, Nicole Tsong, described different activities and encourages readers to explore them, believing readers will find something they enjoy doing. Although it’s from a few years ago, the advice is still relevant. Notice the 24 ways can prep us for 2024.

Main point: “…the one surefire way to make movement part of your life is to do it consistently, which means you need a lot of reminders, plus choosing activities that you like.”

More about it:

• “Becoming a mover requires you to learn to flex a new type of muscle — the one in your brain.”
• “Habits take time to build and discipline to keep in place.”
• “…shift from thinking that moving your body is a hassle or a burden to seeing it as something that you love, that sparks excitement, that is part of the baseline of your day.”
• “You can move on your own; you can move with friends; and you can experience the fun, joy and challenge of moving with a community.”
• “…you can get stronger at any age.”

Movement ideas from the table of contents in Nicole’s book:

1. Walking
2. Cross-functional fitness
3. Swimming
4. Hip-hop dance
5. Hiking
6. Trampoline jumping
7. Tennis
8. Tree climbing
9. Paddleboarding
10. Yoga
11. Swing dance
12. Ultimate
13. Kickboxing
14. Trail running
15. Indoor climbing
16. Roller skating
17. Zumba
18. Biking
19. Stair walking
20. Tabata
21. Snowshoeing
22. Tai Chi
23. Skiing
24. Pilates

Get her book and try them out.

Why it matters:

• “…moving is also the healthiest thing you can do for your brain as you age.”
• “…older people who spent less time sitting and more time moving had fewer markers of heart disease.”
• “Moving more is essential to living and aging well.”

How does Nordic walking enhance your walking? An Internet search yielded these ideas:

• Unlike regular walking, Nordic walking engages not just the lower body but also the upper body muscles, including arms, shoulders, and chest. This comprehensive engagement results in a more balanced and effective full-body workout.
• IThe use of poles in Nordic walking means more muscle groups are involved compared to regular walking, leading to higher energy expenditure and more calories burned.
• As a moderate-intensity aerobic activity, Nordic walking effectively raises the heart rate, which can improve cardiovascular fitness and endurance over time.
• The poles used in Nordic walking provide support and reduce the impact on knees, hips, and other joints. This makes it a suitable exercise for those with joint issues or for rehabilitation.
• The technique used in Nordic walking encourages better posture and engages the core muscles, which can improve overall balance and stability.
• Regular Nordic walking helps in toning muscles, especially in the arms, shoulders, upper chest, and back, due to the poling action.
• Like other forms of exercise, Nordic walking can release endorphins, improving mood and reducing stress levels. The outdoor nature of the activity can also enhance these mental health benefits.
• Nordic walking can be easily adapted to fit individual fitness levels and goals. It can be performed in various environments, from city parks to countryside trails.
• It often involves group activities, making it a social exercise that can help build community and offer mutual motivation and support.
• The coordinated action of the arms and legs during Nordic walking enhances overall body coordination and agility.

By Nicole Tsong: 24 Ways to Move More: Monthly Inspiration for Health and Movement

• Paperback https://amzn.to/48BUeey
• Kindle https://amzn.to/3TEocdF

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