1. When you put your body through stress, such as exercise, it adapts and becomes stronger, faster, more efficient, more resilient, and healthier.
2. Push yourself to be 1% better each day: add in one more walk per week, get outside once per week, add in 15 minutes of stretching each day.
We’ve spent the last month focused on moving more. At the heart of my message lies a basic fact: our bodies are adaptation machines. Whenever our muscles are exposed to a level of effort or exertion just beyond their current limits, they register it as stress. They then respond by building new tissues that will be more capable of handling that particular stress next time.
We adapt and get stronger when we push past our current limits. But what does pushing yourself look like when you are not an elite athlete?
From my perspective, pushing yourself is simply about doing a bit more than you are doing already. Number one on the list is exercising regularly. If all you do is increase the number of walks you take from two to four in a week, you are extending your limits and improving your health. So run a bit longer, add a bit of weight, add in some intervals, stretch a little more. Do whatever is right for you to push yourself a bit more.
If you do push yourself and develop a consistent routine, you will eventually achieve a state of fitness that is reasonably easy to maintain. You can then choose when and if you want to push to a new level.
That’s a great life, right? Knowing that you can achieve the next level, that you can do more, that you can reach your potential. And then getting out there and doing it.
Make some 1% changes in your food, sleep and movement. You really can do it all – when you focus on small improvements. You get to bed 15 minutes earlier. You swap that bagel for an apple. You take another walk in the park.
Exercise will help you achieve your dreams, whatever they are. And if you think you can’t fit it into your life, you’re lying to yourself. It’s just not true. You’re putting up resistance for reasons only you can know. Forget about listing all the obstacles to moving more and focus instead on achieving your own version of greatness.
Today's POWER-UP: Add 1% more activity to your day
WE EVOLVED AS PHYSICALLY ACTIVE CREATURES. WE WALKED, JUMPED, SPRINTED AND LIFTED. WHEN WE MOVE IN THESE DIFFERENT WAYS, OUR GENETIC PATHWAYS ARE ACTIVATED AND THOSE PATHWAYS CODE FOR THE CREATION OF NEW PROTEINS THAT MAKE US HEALTHIER, FITTER AND STRONGER.
ULTIMATELY, WE ALL NEED TO BUILD EXERCISE INTO OUR LIVES. BUT IT’S TOUGH. EVEN THOUGH THE BENEFITS ARE SO WELL ESTABLISHED, IT IS STILL HARD TO GET UP OFF THE COUCH AND GO FOR A WALK, JOG OR RUN. IT IS HARD TO GET UP FROM YOUR DESK TO GO HIT THE GYM AT LUNCH.
IF YOU DO SHORT BOUTS OF ACTIVITY THROUGHOUT YOUR DAY, YOU CAN SPRINKLE EXERCISE INTO YOUR ROUTINE AND SUPERCHARGE YOUR HEALTH AND PERFORMANCE. REMEMBER, IT’S ALL ABOUT BEING 1% BETTER AND LEARNING FROM THE EXTREMES OF HUMAN HEALTH AND PERFORMANCE.