FITNESS

How to motivate yourself with movement

eWhile there is plenty of research proving that physical activity is good for the body, the science itself isn’t always enough to convince us to get up and move. These include distrust, comparison (thieves of exercise pleasure), cognitive distortions that can be overwhelming (like all-or-nothing thinking), and believing that you can only exercise “when it feels good.” increase.

Sound familiar? Well, the best way to get motivated to move is to harness the power of small movements.

Erica Hornthal, LCPC, BC-DMT, Board Certified Dance/Movement Therapist and Licensed Clinical Specialty Counselor is where to help. We’ve shared some go-to moves to help you when you find yourself.

“These strategies can help when we feel emotionally and cognitively stuck, unmotivated, or out of options.”These interventions work because of the mind-body connection. Here’s how to use movement to motivate you when you feel like working out but don’t feel like it.

1. Find a rhythm or beat and move to it

A recent meta-analysis of the benefits of dance shows that simply rocking to music can improve mindfulness, calm the nervous system, reduce psychological stress in the body, and improve quality of life. There is a nature. So if you’re feeling too overwhelmed to exercise, you may need a dance break.

2. Rocking, rocking, rocking body parts

If you’re in your head and feeling emotionally overwhelmed, this is a good way to get down to your body. Focus on the shape of your body. It may be as small as tapping your toe. “The amount of physical exertion influences cognitive motivation,” says Hornthal. “There is no ‘right’ way to move. It’s all micro-movements, because small movements lead to big changes. “

3. Change your posture

If you’re hunched over, hunched over, or held in a way that makes it difficult to move, it’s no wonder you’re not ready or wanting to move. is. However, according to Hornthal, the opposite is also true. “Body movement can affect connections and activity in the brain, creating opportunities for new ideas, new perspectives, focus, attention, and thinking,” she says. please

4. Pivot or turn

“The way we move affects the way we think,” Hornthal says. If you’re used to moving in the same direction all the time, consider trying out activities that require you to move in different planes of motion. For example, try an activity like tennis where you lunge sideways instead of constantly moving forward as you would when walking. Not only will it change your perspective, but it will also help prevent injuries and extend your life.

5. Focus on your breath

Hornthal describes breathing as follows: This is his one of the simplest forms of meditation. Simply by turning your attention to inhalation and exhalation, you can quiet the thoughts that are holding back your motivation. By calming your nervous system, you can overcome the obstacles that motivate you.

“A stationary object stays stationary,” says Hornthal. “So the goal is to create momentum, which is physiologically and psychologically motivating. Simple, small movements are the easiest way to create momentum.” Don’t forget that you want to motivate yourself by using

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