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In my continuing series on life-transforming health habit changes, this post is going to focus on movement—specifically, daily movement. This is one simple habit that can change your life.
Thus far in your journey with Tiger Medical Institute, you've begun to gain insights into other habits. You may be on group coaching calls or have watched some of our other videos. The big idea I want you to get from all of these is that change happens little by little. Implement a little bit at a time.
Whether it's stress management, sleep optimization, time-restricted eating, hydration, daily movement, optimized nutrition, meditation, or supplementing based on feedback, making changes over one, two, or even three years is key.
These health habits aren't just about adding up benefits—each one multiplies the others, creating long-term positive effects. Look at these health habits as a long-term strategy for your life.
Daily Movement: Two Big Challenges
When it comes to daily movement, you're going to face two main challenges:
- Time: You need about 20 to 30 minutes every day. Not three days a week, not five—every day.
- Motivation: Movement means getting uncomfortable. My son's baseball mentor used to say, "You have to become comfortable being uncomfortable." This is true for all health habits, but especially for daily movement.
Make Time and Overcome Motivation Barriers
You have to make time for daily movement and make the conscious choice to overcome motivational barriers. The good news? It can be simple. You don't need fancy training—just move. At Tiger Medical Institute, we're not prescriptive about how you move. We want you to find a way that suits your interests, schedule, and current health to get you moving.
The Benefits of Simply Walking
The Harvard Nurses' Health Study, which tracked the health behaviors of more than 200,000 women over three decades, has shown the benefits of simply walking. Moving for 30 minutes, five to six days a week, has significant positive effects on your overall health.
You can reduce your risk of major preventable chronic diseases like type 2 diabetes, cardiovascular disease, and high blood pressure. Walking also improves mood, focus, and even the neurobiology of your brain, along with preventing cancer.
- Mood Improvement
- Focus Enhancement
- Neurobiology of the Brain
- Disease Prevention
Starting Simple and Slow
If you're doing nothing currently, start by consulting your primary care doctor or Tiger doctor if you're working with us. Some people have knee problems or other issues that need addressing before starting a workout program, even simple walking.
Once cleared, start simple and slow. If you're knowledgeable about physical movement, you can create a program, but if it's been a while or you're new to it, consider hiring a personal trainer. Master brisk walking first before taking the next step.
The Key to Movement Success: Just Start
"A journey of a thousand miles begins with a single step." This ancient Chinese proverb holds true for daily walking. The hardest part is getting started. If you're Type A like me, timeouts feel like a waste, but taking time to move is crucial.
Scheduling Movement into Your Day
Put movement in your calendar. One technique you can use is to break up your work cycles with short movement breaks. Every 90 minutes or so, take a 10-15 minute walk. While it's not 30 minutes all at once, it helps build up endurance gradually.
Many people find morning or evening walks ideal. Walking the dog in the morning or taking an after-dinner walk can catalyze the digestive process and synergize with our habit of fasting for three hours before bedtime.
Walking: A Keystone Habit
Charles Duhigg's book "The Power of Habit" discusses the concept of keystone habits. A keystone habit is something you do every day without fail, enabling you to implement other habits effectively. Walking can be that keystone habit for you.
According to University College London, it takes, on average, 66 days to form a true habit—not the 21 days often touted. Robin Sharma's book "The 5 AM Club" states, "It's hard in the beginning, it's messy in the middle, but it's beautiful in the end." This holds true for habit formation.
First 22 days: Deconstructing old habits
Second 22 days: Establishing the new habit
Third 22 days: New habit becomes automatic
The Benefits of Movement for Your Brain
Daily movement releases brain-derived neurotrophic factor (BDNF), which is like a miracle grow for your brain. It enhances neuron growth and learning, catalyzes insulin-like growth factor (IGF-1), vascular endothelial growth factor (VEGF), and fibroblast growth factor (FGF-2), promoting new neurons and improving insulin sensitivity and heart function.
Movement releases dopamine and serotonin, which are your feel-good neurotransmitters. It also elevates norepinephrine, influencing attention, perception, motivation, and focus. Movement helps manage cortisol, a hormone related to stress and body fat levels.
List of Benefits
- BDNF: Enhances neuron growth and learning
- IGF-1 and VEGF: Promotes new neurons and improves insulin sensitivity
- Dopamine and Serotonin: Feel-good chemicals
- Norepinephrine: Influences attention, perception, motivation, and focus
- Cortisol Management: Reduces anxiety, depression, and helps manage body fat
Finding Your Way to Move
There is no one best way to move. Never let anyone put you in a box and say, "This is how you're supposed to exercise." The key to reaping benefits is moving out of homeostasis. Movement should be just slightly out of your comfort zone, making you breathe a little harder.
Building a Lifetime Habit of Movement
Seriously consider what it would take to build a lifetime habit of movement into your life. Imagine improving your attention, mood, motivation, and overall mental health while showing up better in your business or job. Movement will lead to better focus, a better mood, and better health.
Making You More Successful
Most of you own businesses or have great jobs. Daily movement can improve mood, focus, and health, allowing you to show up better than everyone else. Chronic disease interferes with success—daily movement helps prevent that interference.
Conclusion: Make Yourself Patient Number One
Commit to self-care and implement the daily movement habit. You're likely to see changes within 30 days and feel better than you do today because you embraced this one habit rooted in great science.
I hope this post was helpful. Start today, and make movement a part of your everyday life. Trust the science, do it, and I wish you the best on your health journey.
"A journey of a thousand miles begins with a single step."- Steve Adams
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A Word From Our Founder, Steve Adams
Hey there! I'm Steve
I spent 20 years in high-pressure corporate banking, constantly traveling and neglecting my health. By 50, I was sleep-deprived, getting only 2-3 hours of sleep despite lying in bed for six hours. I suffered from acid reflux, IBS, cramping, constipation, anxiety, fatigue, and brain fog, affecting my performance and relationships.
Then I found a Functional Medicine Doctor
He conducted extensive testing on genetics, gut biome health, and hormones. He discovered several issues and created a personalized medical plan and coached me for a year on lifestyle changes. The results were transformative!
Today, I feel like a new person. I can engage in high-intensity interval training, weight lifting, and running without any symptoms. Inspired by this journey, I founded Tiger Medical Institute to help others achieve similar health transformations - to help you live healthier, better life!
