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No Butts: The Importance of Moving Everyday

Updated: Jun 13


Let's be honest: finding excuses not to exercise is way too easy. "It's cold." "It's dark." "I'm tired." "It's raining." "It's late." "I need to watch the kids." "I feel a cold coming on..."


I've been there, and I totally get it. But just as our bodies need food every day, they also need movement and activity. Otherwise, our butts will overwhelm our buts. Overcoming these excuses requires a bit of preparation, more exercise options, and creating motivating factors. Here are some friendly tips from someone who understands the struggle.


Look for Reasons to Move, Not Excuses to Avoid It


The Benefits of Moving Every Day:

  • Weight Loss and Maintenance: Moving helps you burn calories and build muscle, which can help you lose weight and keep it off.

  • Reduced Risk of Chronic Diseases: Regular activity can reduce your risk of heart disease, stroke, type 2 diabetes, and some types of cancer.

  • Improved Mental Health: Exercise can boost your mood, reduce stress, and improve self-esteem.

  • Stronger Bones and Muscles: Physical activity strengthens your bones and muscles, helping you stay active and independent as you age.

  • Better Sleep: Exercise can improve your sleep quality, making it easier to get a good night's rest.

  • Increased Energy Levels: Regular movement can make you feel more energized throughout the day.

So, what are you waiting for? Get moving! Even if it's just for a few minutes a day, every little bit counts.


Tips for Moving When You Don't Feel Like It:

  • Find an Activity You Enjoy: If you hate running, don't force yourself to do it. There are plenty of other ways to move, like swimming, biking, dancing, or hiking.

  • Set Small Goals: Start with a goal of moving for just 10 minutes a day. Once that becomes a habit, gradually increase the time.

  • Find a Workout Buddy: Working out with a friend can help you stay motivated.

  • Make It Fun: Listen to music, watch a funny video, or read a book while you move.


Moving every day doesn't have to be hard. Just find something you enjoy and do it for a few minutes each day. You'll be glad you did.



6 "Cold Outside" Excuse Busters:

  1. Gear Up: Make sure you have appropriate cold and wet weather gear that you love and trust to keep you warm and dry.

  2. Play with the Kids: Physical games with the kids are a great way to stay active and have fun with or without leaving the house. Work up a sweat and build a fun relationship with your kids.

  3. Indoor Equipment: Get a hula hoop, skipping rope, or treadmill for the winter/evenings. These are easy exercises to do whild watching your favorite shows.

  4. Online Classes: Follow a YouTube exercise class. There are countless free options available.

  5. Active Chores: Do chores vigorously as a multi-tasking workout. MyFitnessPal estimates 45 minutes of general gardening burns over 250 calories and 45 minutes of heavy vigorous cleaning is 193 calories. It's a win:win and gets chores done more quickly.

  6. Dance it Out: If it's a mood issue, throw on your favorite music and dance. It’ll give you exercise and improve your state of mind while burning 289 calories over 45 minutes according to MyFitnessPal.


Remember, the goal is to find reasons to move, not excuses to stay still. By incorporating these tips and focusing on the benefits, you can make daily movement a natural part of your routine.


Let's get moving and enjoy the journey to better health together!



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