Benefits of Being a Casual Exerciser
Remember the gym bro sayings of the 2010’s like “Never miss a Monday” and “Train Insane or Remain the Same”? I do. I would go as far as saying I WAS a bit of a gym bro during that era but it was because I thought I had to be to get all the benefits of exercise. If you are stuck in an “all or nothing” fitness mindset, this one is for you!
In case no one has told you lately, you’re allowed to be a casual exerciser! I shared this recently on social media and the response was so overwhelming. We're often told that to really see results from exercise, we need to go hard or go home with intense workout routines. While there's nothing wrong with pushing yourself if you're training for something specific, the truth is that casual, moderate exercise has tremendous benefits – both physical and mental.
What does it mean to be a “casual exerciser”? It could mean fitting in movement however and whenever you can, without overdoing it or stressing about having the perfect workout regimen. It could mean taking a 30-minute walk at lunchtime, doing bodyweight exercises during TV commercial breaks, or going for an easy bike ride on the weekends. These types of workouts are better than any form of exercise that leave you feeling so miserable that are going to burn out and never come back! The key is moving your body regularly at an effort level that feels doable and sustainable for you!
Benefits of Casual Exercise
Here are some of the great benefits of being a casual exerciser:
Improved Mood
You know the line from Legally Blonde “ Exercise gives your endorphins. Endorphins make you happy…” If you don’t know that line by heart or if you have never seen Legally Blonde, I suggest you fix that. ANYWAY, numerous studies show that exercise is an effective way to combat anxiety, depression, and stress by releasing feel-good endorphins and other neurotransmitters in the brain. I know a lot of people talk about a “runner’s high” but I am not a runner and I promise you that you can get those sweet, sweet endorphins from other forms of movement. Lower intensity activities like walking, stretching, or gentle yoga can provide a mood boost. Even if you have never felt like you get those “endorphins”, movement can still provide you a space to focus on your breath and yourself, which can be good for you!
More Energy
I know sometimes it feels counterintuitive but for many people, exercise can help boost energy levels. Exercise increases blood flow and delivers oxygen and nutrients to your muscles and cells, giving your body a nice little pick-me-up. Sometimes just a few minutes of movement can help get you out of an energy slump and help you tackle the rest of your day.
Better Sleep
I know I just told you that exercise can give you more energy but it can also help you sleep?! There's a well-established relationship between exercise and quality sleep. Getting casual daily activity helps you sleep more soundly at night. And obtaining sufficient sleep gives you the energy for your casual workouts…so on!
Better Heart Health
Good news: you don't have to be running marathons to improve your cardiovascular fitness! Which is great because that is not on my bucket list. Casual exercise that gets your heart pumping at an elevated rate, for around 20-30 minutes per day, can lower your blood pressure and cholesterol levels while strengthening your heart muscle. This can help reduce your risk of heart disease and stroke.
Increased Strength and Mobility
This may be extremely obvious but exercise can increase overall strength and mobility and it doesn’t require 110%! Lower intensity exercise helps build muscle tone (not the same as toning!) and flexibility over time. And you can go forth and use that strength and mobility in your daily life. Pick up your kids, squat down to garden, carry 6 loads of laundry up and down the stairs, get the duvet on without taking breaks. Being a casual exerciser allows you to gradually improve your strength, balance, and range of motion which aids in daily activities and injury prevention as you age.
Final Thoughts
If you can't commit to a rigorous training schedule, it is not that serious (I mean it). There are so many other things that require our time and energy. AND movement can be a lovely addition to your life that may help the demands of daily life feel less challenging. Sustainable, casual exercise allows you to ease into a more active lifestyle at your own pace while providing great health perks.
So, what’s your favorite way to move your body these days? Let me know below 💜
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