How To Exercise When You Don't Have Time To Exercise
A deep dive into how we live and work, and how simple movements throughout the day can improve your physical and mental health.
Welcome to The Feel Good Life! A newsletter about health, prevention, empathy, and hope. Join me, Dr. Mariana, as I explore all sides of good health and a good life. New around here? Get started.
Do you exercise? Regularly? How about some stretching? If you do, that’s great! If you don’t, that’s okay too (for now). Let me explain.
We all keep hearing how exercising is so important for the body—and indeed it is. Exercises such as running, cycling, cross-fit, and obstacle course racing have become the trend in the last few years. Something about intense training seems to connect with parts of the brain that allow us to decompress/suppress high stress responses in the body, whether from a busy lifestyle, a high-profile job, or an overwhelmed nervous system.
In the same way, lower-impact training options have become popular too. Practices like Yoga and Tai Chi have existed for centuries and they’re only going strong—especially in modern times where the world lives in a rushed pace and over severely sedentary lifestyles. Pole dance, barre and adult ballet have also come to stay, offering powerful training options that tackle not just physical but mental health. The dream!
Society Now and Then
We’ve all witnessed a progressive change in the way we live and work. Better professional opportunities and lifestyles have been developing since the early 1960’s, creating an office culture and a concept of success that has somehow made us tend to a more inert state of being as decades have gone by.
We see more people into healthier lifestyles, yet we also see more sedentarism, low quality diets, and higher rates of obesity or cardiovascular disease. In some ways we’re more active, sharp, creative, prepared, but in many other ways this has come with a high physical and mental cost. It seems difficult to see the fine line between a comfortable life vs. an unhealthy lifestyle.
It’s no secret that when people look for better opportunities, they move to bigger towns and cities where professional, financial, social and cultural growth seems to sprout. We get a job and so the spin wheel begins. Attend every day on X schedule, do the thing, go home, rest, do chores. Eat. Sleep. Repeat. At the end of the month we get the desired income needed to sustain ourselves (and hopefully others). In this process however, we climb up the work ladder, without realising we’re climbing down the health ladder…
We know that having a decent occupation, housing and a steady location where we can develop is great for the human psyche. We all need it one way or another. But why is it then that so many find themselves exhausted, tired and sick of this system? Is it maybe that some people turn to extreme sports to decompress from such lifestyles, finding a great outlet both for mind and body, balancing overall health? Or could it be some kind of unconscious escapism from the edges of burnout and overwhelm? There is no judgement in this, simply a deep dive into on how we live as a society.
Why do people who made the leap to do something different, independently, report feeling relieved and happier, even when the work hours are still high? How does working for others vs. for oneself change someone’s lifestyle in such meaningful ways?
A Personal Story
On June 2023, I quit my clinical job and decided to take a leap into a dream project I’ve had for a long time. I needed to make sure my basic needs were covered so that I could have the mental bandwidth to focus and propel this thing forward. After 18 months, it’s all been quite uncertain, and yet, it’s no different from the uncertainty and sense of doom I felt while at my clinical job.
Did I feel great about helping patients every day? Yes. Did I feel like wanting to give my all even when the workplace felt empty and careless about us employees? Yes. Did I dream of leaving one day? Yes. Did I have the energy to dream bigger after I left work every day? No. Did I manage to find motivation after a few years in? No…
Eventually, my frustration became my motivation.
On a really bad day, I came home from work feeling like I couldn’t bear to be, to rest, to think. I had a pulse of energy and rage running through my veins that wouldn't allow me to just sit through the afternoon watching Netflix like a sleepy zombie. I grabbed my Skechers Go-Walk shoes, put some random exercise clothes on, and slammed the door on the way out as I hit the road. Earbuds on, my favourite playlist starts rolling - the best of 90’s grunge - setting me up for what would become a rage-run in the company of Trent Reznor, Kurt Cobain, Eddie Vedder and a few others. We’d just run almost blindly through the streets of Barcelona on this autumn afternoon. The music pushes me until my body would signal “okay, we’re good, have a rest.” Only then, I’d pace down, find a water fountain to take a few sips and continue—because, of course, there was still more rage to let out. That’s the day when, for the first time, I found the abso-f**king-lutely hype and decompressing power of running. I’ve been hooked ever since.
My frustration made my rage bubble up like lava. One rage-run turned into two, then three, then five, and slowly transformed into thoughtful running, a kind of meditation. Without knowing, running turned into my medicine. I had already been dancing, practising pole, ballet and pilates for a few years, but running gave me something else. Moving in this other way meant something deeper for my mind and body.
After a few weeks, running became my joy, an empowered force that would let me see myself through different goggles. I had been doing so much deep healing and therapy over the years, but even though my mind was calmer, my body was still screaming. I needed to MOVE and I didn’t know it. I was too absorbed by the rush, the pace, the routine…
Interestingly, when we think we have no energy to move because it’s been an exhausting day, it turns out that a small physical session will unlock more energy to actually enjoy our body as it is. Turns out that moving means less joint and lower back pain, less constipation too. I knew it from medical practise, but I hadn’t experienced the power of movement firsthand.
Now, does everyone need to go on hype-running? Of course not.
But what everyone does need is to MOVE.
Movement vs. Exercise
To run or not to run? It doesn’t matter. What matters is that you tend to some low-impact movement of your choice, and according to your possibilities.
Maybe you live with a chronic disease, with constant pain, or maybe you have toddlers, a house, and a job to juggle every day; or maybe you have a really high-profile job leaving you little time for just the basics like eating, sleeping, and resting.
As much as I want to encourage everyone to exercise, I want to better invite you to move instead. Simple, mild, and regular sets of movements that you can do throughout the day will give you as many rewards to your health as exercising more intensely.
What do I mean by moving rather than exercising?
This article offers a good explanation:
‘Physical activity is defined as any movement of the body that requires energy expenditure, typically beyond the energy expenditure that would happen at rest. This could be as simple as standing up and walking around, and could also include household chores, using the stairs, or hobbies such as gardening, painting, and playing an instrument.
Exercise on the other hand is generally considered to be a physical activity that is planned, structured, and is carried out for a specific purpose, such as for the physical and/or mental health benefits (improved aerobic capacity, muscle strength, balance, bone density, mood boost, weight loss, and more).
In short:
‘Exercise is a form of physical activity, but all physical activity is not necessarily exercise, unless you want it to be.’
Have you heard the saying ‘you are as old as your spine’?
In the words of Joseph Pilates, creator of the well-known discipline pilates:
"A man/woman is as young as his/her spinal column. If your spine is inflexibly stiff at 30, you are old. If it is flexible at 60, you are young."
Yoga, tai chi, qi gong, and other Asian practices are also based on this principle. Slow, circular, low-impact movements are the baseline of these disciplines, keeping people flexible and healthy.
Did you know that Japanese people are among the people considered to live the longest? They practice a low-impact exercise called Rajio Taisō (which translates as ‘radio exercises’), and it’s defined as:
‘…a short exercise routine broadcasting daily on Japan’s national radio, using only the momentum and weight of your own body without the need for any equipment. This makes it ideal for office workers, school children, the young and the elderly to do from behind desks, in groups, at the park, at home – anywhere.
Starting in the 1920’s as a way to help promote public health in the wake of tuberculosis rising, Rajio Taisō quickly became a routine in Japanese people’s lives. Nowadays, it has been also included in schools and elderly homes programmes. The innumerable benefits of this stretchy practice has proven to develop a sense of joy, confidence, and independence regardless of age.
The Science Behind It
The beauty of this all is that, of course, there’s science behind it! Precisely to do with the metabolic power of regular muscle movements adding health, protection, and life to your joints, bones, muscles, and beyond
The science behind muscle movement shows us how a muscle contraction impacts hormonal and bone health, improving biological processes in every cell of the body. Through a balanced hormonal system, it is possible to sustain better cognitive, emotional, systemic, and biological functions. This is what scientists are studying related to the ageing process, allowing us to become better participants in our own health.
Here’s when things become interesting.
Did you know that muscles are considered an endocrine organ?
When a muscle moves, it contracts. In this contraction, the muscle releases hormones called myokines. These hormones help fight issues like inflammation, diabetes and osteoporosis. They also help break visceral fat (fat around vital organs).
“In the last few years, the muscular system has gained attention due to the discovery of the muscle-secretome and its high potency for retaining or regaining health. These cytokines, described as myokines, released by the working muscle, are involved in anti-inflammatory, metabolic and immunological processes. These are able to influence human health in a positive way and are a target of research in metabolic diseases, cancer, neurological diseases, and other non-communicable diseases.”
“Recent advances show that skeletal muscle produces myokines in response to exercise, which allow for crosstalk between the muscle and other organs, including brain, adipose tissue, bone, liver, gut, pancreas, vascular bed, and skin, as well as communication within the muscle itself.”
When we don’t move, myokines are not produced by the muscles. This makes fat accumulate (mostly in the abdominal area), causing the immune system to weaken, and leading to inflammation that can provoke insulin resistance (pre-diabetes), accumulation of fat plaques in arteries (atherosclerosis), neuro-degeneration, and tumour growth. All this can result in common health problems such as type-2 diabetes, cardiovascular disease, dementia and cancer. (Source: Science Direct)
To make it easy for you to understand, here’s a visual of this process:
This, this, and this scientific papers explain more in technical detail about myokines, the physiological processes in the muscle, and its connection with other organs towards balanced systemic health.
I hope that you can see by now how powerful movement is!
In this short video, the British Heart Foundation makes a great summary on why even the mildest physical activity is great for your body in the long run. Have a look:
It has become clear that muscle and joint work are vital to sustain us in the ageing process. As we age, the body slowly wears out. This is easily noticeable through those tiny joint pains, dry skin, back pinches, or sight/hearing problems that many people start to notice after age 40 or 50. It’s no coincidence that along those years, both women and men suffer the (second) most important hormonal change of a lifetime: menopause and andropause (also called ‘male menopause’). It’s all part of the natural processes we all go through. Ideally, we want to reach our later years with a good degree of physical and mental autonomy, along with the energy and motivation to keep enjoying life, right?
Luckily, soft movements are proven to be the best way to go, making us gain not only strength and resistance but better hormonal health, and as a consequence, a better outlook on life. Knowing that we can rely on our physical abilities to continue supporting ourselves as we age is key to having a sense of satisfaction and good mental health.
It’s Not Just About Flexibility, But About Stability
I’ve been following a Spanish expert, Ainhoa Navarrete from ViuFacil, who advocates for healthy foot posture, sharing in detail how it impacts the spine and with it, every single function in the body—from bowel movement and bone health, to emotional and hormonal balance.
She also teaches about the benefits of going barefoot and practising slow circular movements during your day to strengthen the entire body, starting with a strong foundation, a.k.a, your feet. I’m amazed at what foot health implies and how much it really impacts our ability to feel healthy.
It’s not just about flexibility, but about how simple movements can improve metabolism, hormone health and more, simply by activating muscles and joints in easy, doable ways (like science explained us). Doing intense exercise is great, but many people might struggle with it. Knowing that there’s another option could give many the boost they need to start moving their body, and feel healthy again.
Sneha Mohit (@snehayoga.bliss), a biomedical engineer, also talks about the benefits of low-impact physical activity. She teaches yoga through short routines to help you move with ease. Her videos offer movements that help the entire body, whether to improve circulation, pelvic health, constipation, sleep, menstrual pain, and more. I’ve been practising this routine for a few weeks and I could tell after just a couple of days how my body felt different, especially around my hips and pelvic area. Being someone who suffers from constipation, I’m seeing interesting results already.
This is all the same principle that Dan Buettner has discovered while exploring the world’s Blue Zones—5 specific areas around the world where the healthiest and most longevous people live. His observations were made by studying staple factors in these communities: diet, physical activity, social interactions, stress levels, and disease incidence. (I highly recommend watching his Blue Zones documentary on Netflix.)
One of the main aspects discovered is that Blue Zone inhabitants have always remained physically active throughout their lives, whether by doing home chores, work, farming, socialising, or simply getting groceries. They walk everywhere. They squat a lot. They make good muscle work while farming, cleaning, or cooking. Basically, they stay active in the simple routines of everyday life.
And this my friends, is the whole point of today’s newsletter. Introducing the concept of simple physical movement as a sustainable option for long-term health. In the words of NHS Dr. Hussain Al-Zubaidi:
“Physical activity is not important for good health. It is essential. We see the most benefits when increasing our activity levels from 0 to 20 minutes a day.”
So, how to know if you’re not moving enough? Here’s some clear signs:
You’re constipated
You’re moody
Your energy tank is low
Your metabolism is slow
You might be forgetful
Your sleep is down the pipes
Your cravings intensified
Your skin is drier
Your back hurts
How can you fix this? By choosing easy ways to move (that are not exercise):
Stretch 5 minutes upon waking up, and before bedtime
Take your dog, kids, partner or yourself for regular walks
Take the stairs (not the electric stairs!)
Go for a short walk after a meal
During your work break, go outside (use the stairs 😉)
Make a 1-minute pause from your desk every hour
Try switching the chair for the floor 5 minutes every day
Get down from public transport 1 or 2 stops before your actual stop, then walk the remainder of the journey
Choose walking or biking over the car for short sprints or errands if possible
Dance at home (my personal fave!)
Play on a mat—like this. (Circular mats are trendy, but honestly, even these foam mats can be as useful.)
As you can see, my dear readers, practising full-on exercise is great. We all know that the physical and mental health benefits we get from it are infinite. But it’s not the ONLY way. Whether you struggle with training, suffer from a health condition or simply loathe gyms, starting with as little as 5 or 10 minutes of simple movements per day, will allow you to start reaping the benefits of an active life.
Resources
Because I love a good source, here’s further reading to help you gain awareness and make well-informed decisions about your own health, starting today.
Harvard Health: Why you should move — even just a little — throughout the day
NIH News in Health: Don’t Just Sit There. Move For Health.
NHS: Movement is Medicine
Nutritious Movement: Move More Without Exercise
The Wellness Station: Movement & Exercise: Comparing & Contrasting
CNN Health: Your body needs these three forms of movement every week
Peyton Principles: Why Movement not Exercise is the Key to Good Health
Remember
Keep it simple. And have fun!
Start with the easy stuff: short walks, using the stairs, mixing position while sitting, 3-minute stretches before bedtime, dance or playing for a bit on the ground/mat/floor like when you were a kid. That’s ancient wisdom right there.
If you have kids or pets, extra points! Go down to the floor and play with them. You’ll be amazed to notice after a while how your back, hips and knees feel easier by simply sitting on the floor a few minutes every day.
Make exercise your snack. Small, digestible movements to practice every day. I promise you they will go a loooong way.
Have you already been moving? Do you feel familiar with this topic? Please, share in the comments and let others be inspired to start moving too! :)
See you next time,
Dr. Mariana
Ps. Do you ever wonder why cats, dogs and babies stretch all the time? A natural phenomenon called Pandiculation—consider this your new word of the day! Something to think about. 😉
Exercise is one of the most important behaviors of good health. Thank you for writing this, the importance of finding ways to exercise cannot be forgotten.
I found this philosophy and practice in Essentrics with Miranda Edmond White 😊