30 Day Challenge Series, Day 3: 10 Minutes of Movement (Anything)
Heal Nourish Grow Podcast · Cheryl McColgan
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Show Notes
In this conversation, Cheryl McColgan emphasizes the significance of incorporating movement into daily life as part of a healthy habit challenge. She discusses the importance of discipline, consistency, and starting small with just 10 minutes of movement each day.
Cheryl highlights the benefits of exercise for both physical and mental health, including its effectiveness in combating depression and anxiety. She encourages listeners to find ways to make movement a habit and to build up their heart health gradually.
Takeaways
Discipline is just repetition and consistency.
Start with small steps to build a habit.
Exercise can be as effective as medication for depression.
Aim for at least 10 minutes of movement daily.
Strength training twice a week is sufficient for health.
Consistency is key to maintaining healthy habits.
Find ways to make exercise enjoyable and engaging.
Track your progress to stay motivated.
Overcoming mental barriers is crucial for exercise.
Building heart health takes time and patience.
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Episode Transcript
Cheryl McColgan (00:01.08)
Hey everyone, I’m Cheryl McColgan, founder of HealNourishGrow and welcome to day three of the 30 day healthy habits challenge. Today we’re going to talk about movement. So even though you’ve already been doing that as a component of this challenge from day one, I just want to talk about the importance of it. Again, reminding you that discipline is just repetition and consistency. So even on days that we aren’t motivated to move quite often, just knowing that it’s a habit, making that commitment to discipline is enough to make it work.
And so today you’re just doing 10 minutes of movement. Maybe you’re trying something different than the other days that you’ve already moved in this challenge. That’s one thing I want to encourage you to do throughout the 30 days is you’re doing your 10 minutes of movement per day. Say you like, like I do have already a regimen where you lift weights a few times a week. I happen to be doing five, but whatever works for you actually based on the research, just two days a week of strength training is enough, but we’ll talk more about that at some other time.
But so for example, for me, I’m very bad about stretching and mobility. So that’s the kind of thing that I’m going to be doing for my 10 minutes a day for my movement. So I’m going to keep my regular thing that I’ve already been doing on a consistent basis. And I’m going to add that in through the 30 days. So the minimum counts, you don’t have to do more than 10, but just challenge yourself to do 10 minutes of whatever it does. So why this matters is obviously there’s so many components of health. And I think that everybody has pretty much heard all of these things at this point.
But for your heart health you need to get your heart rate up every day I think that the recommendation now that is being said is hundred and fifty minutes per week So we’re just doing ten minutes a day. We’re not quite there yet But what I want to do is again encourage you to start slowly. You don’t go from zero to a thousand Instantaneously, you know, we need to build up practice build up our heart health build up our heart strength to get to those longer
amounts of activity. And so if you’re a person that doesn’t move consistently on a daily basis now, setting yourself up for failure is what’s going to happen if you say, I’m going to walk for half an hour every single day when you’ve been doing nothing. It’s just too much. That’s the way that people, you know, get into these new year’s resolutions and don’t make it very long because they, bit off more than they can choose. So doing these small steps really helps. In addition,
Cheryl McColgan (02:22.912)
Exercise is actually more effective than antidepressants for depression. Yes, you heard me say that right. Why every doctor and every psychiatrist and every psychologist does not promote this. is in their literature. It is very clear that exercise is as effective as medication for depression and anxiety. Now, if you’re on this medication, I’m not telling you to get off. I’m not a doctor. I’m not saying that it doesn’t help you or that you don’t need any of those things. Nobody’s saying that.
But consider, especially for certain types of depression, that exercise is just as effective. Studies have shown this time and again. So if your medication is not working for you, or if you’ve had to add on medication because it doesn’t seem to be effective, consider that exercise might really be a great addition to your mental health and discuss that with your doctor. And like I said, there’ll be some research links in this right here. I can’t remember if those…
specifically were in this one because I could put that I could put in there probably 100 links for each of these habits if I really wanted to but I just wanted to keep it obviously brief so that you might actually look at them and read them but if this is something you’re interested in just go to pubmed.gov and type in exercise and depression or exercise and anxiety and you’ll just see a whole huge long list of research in this area. But the idea with the movement
is we want to show up still when motivation is low. Because like I said, we’re not always gonna be motivated every day, but we can practice discipline every day. And my trick, and I used to be a runner, I’m not anymore, but I ran consistently for 17 years and my knees gave out. And if I had to do it all over again, I never would have done that kind of exercise. If I would have strength trained when I was younger, more consistently, I would have just been so much more happier and my body would be so much better off for it.
But anyway, it was a practice of discipline and I did it whether I liked it or not. And what was really effective for me on days that I really didn’t want to go run, even though I was scheduled to go run, is I’d be like, okay, just put on your workout clothes and just go out for five minutes. And after five minutes, you still don’t really want to go, just come home. And I would mentally convince myself of that more times than I care to admit. And sure enough, I’d go out and I’d get started. you can guess probably the amount of times I turned around and game home.
Cheryl McColgan (04:45.304)
game home, that was like zero. I don’t, literally don’t think I ever did that once I started, once I got out the door. And so that’s another, just trick yourself. Sometimes it’s even just, I’m just going to put on my workout clothes and then see what happens. So, you know, just find ways to do that. Find ways to make it a habit. And again, this is a reason we’re starting with 10 minutes, cause it’s so small that you almost can’t.
Like you can’t convince yourself not to do it almost because it’s so little. It’s easy when I think of like, I think I got to go to the gym and I’m going to be resistance training for the next hour. That’s easy to convince myself out of. But if I convince myself, okay, I’m just going to go to the downstairs gym and I’ll just do a few things. And if I really don’t feel like it, then I just won’t finish again. That, that really never happens. The key is just getting yourself out the door or getting the shoes on or whatever it is with the movement you’re going to choose getting in that cold pool. Once you’re in there, you’re going to be fine. It’s just getting to that point.
So as always the links to those studies will be in the tracker for you and in the email and Be sure to check off your habits We want to keep that consistency going and keep that little gamification of you Making the checkmark having your list that up how many days in the road do you have a streak? Let’s just keep it all going. So have a great rest of your day and I will see you again tomorrow