Written by Annette Cashell, Holistic Movement Coach
Annette Cashell is a Holistic Movement Coach who helps women 40+ get rid of pain and/or build bone health so they can get back to doing the things they love. Annette has spoken on radio, podcasts, and corporate wellness webinars. She has also written articles for Thrive Global and featured in Katy Bowman's book 'Grow Wild', 'Handbags – Turning Hope into Happiness' and the Irish Examiner.
Have you noticed your New Year resolution to move more has started to slip or never got off the ground in the first place? No worries! In this article, a movement coach shares 10 expert tips to ignite your movement goals and keep you on track in a holistic way. From changing the clothes you wear to the company you keep (what?!?), get ready to unlock the secret to staying motivated by changing your environment (and a few other surprising tactics). No willpower is required!
1. Leave stuff lying around
You might have to let your neat freak go to do this (I know I did!), but it's worth it because it works. Now, I'm quite happy to leave the yoga mat/weights/fill-in-the-blank sports equipment lying on the floor. That means that when I see them, I'm instantly reminded to move and don't have to waste time looking for the kit (often the perfect excuse not to move, right?). Movement doesn’t have to be long to be beneficial either; in fact, some studies suggest that short, frequent bursts of movement throughout the day can be just as beneficial as infrequent, longer sessions.
2. Wear movement-friendly clothes
If you wear jeans or restrictive clothing, you’re much less likely to get down on the floor to move or stretch. If you have to wear restrictive clothing for work, try changing out of them as soon as you get home. And remember, the term “restrictive clothing” includes shoes, too! Try getting into the habit of ditching your shoes when you arrive home to change the environment for your feet. No, you don’t have to go barefoot; flat, soft-soled slippers or slipper socks are fine to wear, especially if you suffer from poor circulation. If you’ve got wooden floors/tiled flooring, then anti-skid socks/slippers are a good idea to wear. Why? They work against the ever-so-slight “slipping” sensation you get when wearing regular socks on wood/tiles, which causes your foot muscles to tense with every step. Yikes!
3. Music is your best friend
Use music to change your ambient environment and your mood; it doesn't matter if it's fast or slow as long as it matches the speed of movement you're doing.
Even if you’re not in the mood to do the work, once you hear the music, you’ll likely be more motivated, and it can also help lift your mood (which might lead to even more movement!). This only works if you choose music that moves you (literally), so take some time to find the right music that gets you moving/motivated to move.
4. Podcast as a walking buddy
If you’re finding it hard to go walking/exercising, listening to a podcast can help, especially if you’re planning a longer walk and need some extra motivation. My classic dependables are ‘Desert Island Discs' and 'The Guilty Feminist.' What’s yours? You can even take me for a walk by listening to one of my guest interviews on the topic of movement for remote workers or women 50+.
5. Rent a crowd
I don't often walk with other people, to be honest. I'm an introvert and need time alone to rejuvenate. Still, if I need motivation, I have organised to meet friends/ started a group in the past, e.g., my annual 28th Dec walk is a wonderful tradition and a brilliant way to get the extended family outside when the weather is not perfect. Note: Walking with people who are slower than you is good for you! It forces you to move differently (even stopping and squatting occasionally), so don't limit your walking to speed walking only. Ever wonder why “museum walking” is so tiring? It uses your muscles differently than when you’re motoring along, so keep it in the mix.
6. Change your home environment
I've written loads about how your environment shapes you, in good ways and bad. You can see how I changed my home environment to force me to move more (in a good way!). From changing how I wash my hands to how I use the toilet (what!?), my environment “nudges” me to move more multiple times a day, and I don’t have to remember to do any of them. That way, even when I don't move much outside on any given day, I know I've still moved a lot indoors (without having to think about it). Result!
7. Change your work environment
Similar to Tip 6, there are many simple ways to change your work environment so that you are “nudged” to move more/move differently throughout the day without having to add it to your to-do list! Simple things like sitting less (e.g., setting a timer for standing breaks), sitting better (e.g., changing the angle of your chair), and sitting differently (e.g., sitting closer to the floor or creating a DIY yoga chair), and even ditching your shoes can add real movement to the areas of your body that crave movement after excessive sitting, like your hips, feet, and neck. I created a 45-minute webinar on the topic so it’s easy to fit into your day. Suitable for: anyone working at a desk, whether at home or the office or some combination of the two.
8. Do something tiny
Don't feel like doing a 30-minute hour walk? Go for a 2-5 minute walk instead. Often, this tiny walk will turn into a longer one, but even if it doesn't, you've gotten out of your chair, moved outside, been exposed to Nature and daylight, et,c so this is to be celebrated - not just to feel good but to help hardwire your brain to make it a lasting habit. Science backs up this idea of celebrating small wins to make a difference to your long-term consistency. You can read all about how habit-forming works (hint: it’s got nothing to do with willpower!) in Tiny Habits by BJ Fogg.
9. Have someone tell you what to do
Sometimes, you just want to be told what to do and not have to decide on any given movement routine, especially if that indecision means you end up not moving at all. There are countless movement videos out there to suit every taste and budget, so just choose one and get started. Once you start, often the session might last longer but it doesn't have to. Every movement session counts (even the short ones; remember tip 1!), and some movement is always better than none. Explore one of my free 20-minute movement breaks from my Library of classes to get you started.
10. If all else fails, do nothing
Sometimes, there's a good reason for having zero motivation; maybe you're just really tired, stressed, anxious, overwhelmed, or coming down with something. Take some time out to truly rest (no phone, TV, or reading) and quieten the mind. You don't necessarily have to meditate, but I do find it useful, particularly free guided meditations from Calm.com or Headspace.com. Here’s an example of how to relax your nervous system without meditation.
Let's work together to make your movement goals a reality
Are you ready to commit to your health journey with somebody who really gets it? Whether you're seeking personalised guidance, accountability, or just some extra motivation, I'm here to help you reach your goals, especially if you’re a woman 40+ dealing with chronic pain or osteopenia/osteoporosis. Get in touch today to schedule your free Discovery Call and take the first step towards a healthier, stronger, and more confident you. Ageing is inevitable; how you age is up to you!
Read more from Annette Cashell
Annette Cashell, Holistic Movement Coach
Annette is a Holistic Movement Coach with over 20 years teaching experience. Ex-corporate and previous "active couch potato", she avoided a neck fusion operation through natural movement and now combines her expertise in Pilates and movement to help women get rid of pain and build bone health with corrective exercises and the environmental changes to support those exercises. She is constantly amazed at the body's ability to heal itself, once given the space and guidance to do so. "Exercise is optional; movement is essential".
