Discover the Power in Intentional Movement: Use It to Take Control of Your Life

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I. Introduction

Intentional movement is more than just exercise—it’s an empowering tool to unlock your body’s potential for Strength, balance, and inner connection. In the fast-paced world of healthcare, where every second counts, making deliberate choices to move can nurture not only your physical health but also your mental and emotional wellbeing. It’s about optimising the energy flow in your body, tuning into mindful breathing, and becoming more aware of how movement can transform your posture, focus, and overall health.

For healthcare professionals, whose days are often consumed by caring for others, finding time for self-care can feel impossible. But what if movement didn’t require hours at the gym or a perfectly planned routine? What if it could be seamlessly woven into your day, right where you are?

Here are 4 incidental exercises designed to fit into even the busiest schedules, proving that small, intentional movements can lead to significant health benefits:

• Stairway to Strength 🏃‍♀️

Whenever possible, skip the elevator and take the stairs. Climbing stairs is a quick way to boost your heart rate, strengthen your legs, and improve cardiovascular health—all while getting to your next patient or meeting.

• A Walk in the Park 🌳

Use your break time to step outside for a quick walk in a nearby park or around the hospital grounds. The fresh air and movement can help reduce stress, clear your mind, and provide a much-needed energy boost.

• Walking Consults 🚶‍♀️

Turn meetings or discussions with colleagues into walking sessions. A brisk walk around the hospital or clinic not only gets you moving but also boosts creativity and focus.

• Squats While You Wait 🏋️‍♂️

Waiting for lab results or a coffee to brew? Use that time to do a few bodyweight squats. It’s a quick and effective way to engage your lower body and improve circulation.

Intentional movement isn’t about perfection—it’s about reclaiming control over your body and mind, even in the midst of a demanding schedule. These small, deliberate actions can help you reconnect with your body’s needs, improve your posture, and ultimately lead to a healthier, more fulfilling life. Because even in the busiest of days, there’s always room to move.

A. Define Intentional Movement And Its Importance

My introduction to intentional movement began many years ago when I joined my first yoga/meditation class. My instructor had a unique way of teaching us how to stay present and in a meditative state - she told the group that if we were walking around, we should try walking as if we were gazelles! This seemed like an odd request at first, but it made perfect sense; by lightening our steps on soft wooden floors, her later arrivals could seat themselves without interruption during their meditation practice.

Intensional movement is not just about physical exercise but about being intentional about how we move our bodies. It is also a powerful way to communicate with our minds and bodies. Deliberate movement can help us process emotions, release endorphins, and strengthen our connection to our bodies. It can also help relieve tension in the mind and body by encouraging us to explore the parasympathetic nervous system.

Intentional movement is becoming increasingly popular to explore and encourage our sympathetic nervous system. By taking control of the stress and tension we feel, we can use intentionally chosen exercises to release this tension in our bodies. This can take gentle stretching, exploring more dynamic movements like dance or martial arts, or simply bringing awareness to how your body feels and connecting with it.

By actively engaging with your body through intentional action, you may identify unhelpful habitual patterns and start working on adjusting them for improved wellbeing.

Intentional movement is beneficial for physical health and can also be a powerful tool for learning about ourselves and deepening our connection with our mind-body system.

Incorporating intentional movement into as much as possible throughout the day is a great way to keep fit and healthy physically and mentally.

B. Overview Of benefits Of Controlling Exercise Intensity

Exercise intensity is an essential factor to consider when planning a workout. It refers to how hard your body works during physical activity, which can significantly impact your health and fitness goals.

Controlling exercise intensity can help you achieve the desired results from your workouts, whether that's weight loss, improved cardiovascular health, or increased strength and endurance.

When exercising at a moderate intensity level, your heart rate should be elevated, and you should be breathing heavier than usual. This exercise can help you burn more calories while improving your cardiovascular health.

High-intensity exercise may be the best option to build muscle mass or increase strength and endurance. High-intensity exercises require more effort from your body and can help improve muscular strength and power.

No matter your fitness goals, controlling exercise intensity is essential for achieving them safely and effectively. It's crucial to listen to your body when exercising so that you don't push yourself too hard or too little. You can reach your fitness goals in no time with the right effort!

C. Explain The Power Of Taking Control Of Your Life Through Intentional Movement

We all know that too much cortisol can harm our health, leading to weight gain, muscle loss, and many other issues. But what if we could take control of our lives and avoid the release of cortisol altogether?

Intentional movement is one of the most powerful tools to prevent the release of cortisol. Regular exercise is vital to keeping cortisol levels in check, and exercise helps to reduce stress, which in turn reduces cortisol production.

Additionally, exercising regularly helps to regulate your body's circadian rhythm, which can help keep your cortisol levels balanced throughout the day. In addition, regular exercise combined with a healthy diet and plenty of rest will help keep your cortisol levels balanced so you can live healthier lives.

Eating whole foods like healthy grains and oily fish can help reduce cortisol levels and get at least 7-8 hours of sleep each night.

Taking time for yourself is also essential – whether going for a walk or taking a yoga class – doing something that makes you feel good will help reduce stress and lower your cortisol levels.

D. Don't Let Stress Take Control Of Your Life!

Gain insight into how Positive and Negative Stressors impact you so that you can embrace healthier habits today.

Stress is an unavoidable part of life and can come in both positive and negative forms.

Positive stress, also known as eustress-enthusiasm, enjoyment, and vigour- can benefit one's health and wellbeing and increase motivation, focus, and energy levels.

On the other hand, negative stress or distress -anguish, suffering, pain, and agony- can be detrimental to one's physical, mental and emotional health, leading to anxiety and depression.

The effects of positive and negative stress on the body are vast, from material changes such as increased heart rate or blood pressure to chemical changes such as increased cortisol levels or neurotransmitter production. Additionally, electromagnetic changes such as altered brain wave patterns may occur due to stressors.

Stressors may also affect our psychic energy by affecting our emotional state or mood. Nutritional changes due to stress may include decreased appetite or cravings for unhealthy foods. Lastly, thermal changes such as increased sweating or shivering may occur due to a stressful situation.

Here are three examples of 6 different types of stressors:

Physical Stressors

• Working long hours without breaks

• Extreme temperatures

• Exposure to loud noises

Chemical Stressors

• Air pollution from car exhausts

• Ingesting contaminated food or water

• Exposure to toxic chemicals in the workplace

Electromagnetic Stressors

• Prolonged exposure to cell phone radiation

• Spending too much time near electronic devices such as computers and TVs

• Living close to power lines or other sources of electromagnetic fields

Psychic Stressors

• Feeling overwhelmed by work or family responsibilities

• Experiencing a traumatic event such as a death in the family or a natural disaster

• Struggling with mental health issues like depression or anxiety

Nutrition Stressors

• Not getting enough essential vitamins and minerals through diet alone

• Eating unhealthy foods that are high in sugar, fat, and salt

• Consuming too much caffeine or alcohol

Thermal Stressors

• Being exposed to extreme hot or cold temperatures for an extended period

• Taking hot showers for too long

• Wearing clothes that are not suitable for the weather conditions

II. Benefits of Controlling Exercise Intensity

Intensity matters when it comes to getting the most out of your workouts.

The takeaway? It's important to know yourself well enough to sense when things are too easy or hard and make adjustments as needed - otherwise, a workout could prove ineffective at best (or even dangerous). That said, while personal trainers may offer helpful advice during individual or group sessions, they aren't miracle workers—you need to understand where your body is comfortably challenged for positive progress on fitness goals.

You are training both your body and mind when exercising at the appropriate intensity. Your body learns how to move efficiently with good technique, which will help reduce the risk of injury. Your mind also improves its ability to maintain focus and concentration by staying within a comfortable intensity range throughout any workout.

Exercising at the right intensity can have many health benefits. It can help to improve cardiovascular health, increase muscle strength and endurance, and reduce stress levels.

By controlling exercise intensity, you can ensure you get the most out of your workout while avoiding over-exertion or injury.

The three main methods for monitoring exercise intensity are measuring heart rate, using the talk test, and rating perceived exertion (RPE).

Heart rate is calculated by counting your pulse for 10 seconds and multiplying it by six.

The talk test involves talking during exercise; if you can only say a few words at a time without pausing for breath, then you are likely exercising at a moderate intensity.

RPE --Rating of Perceived Exertion is a subjective measure of how hard you feel when working on a scale of 1-10.

Understanding how to measure exercise intensity can tailor your workouts to meet your individual needs and goals.

This will help you get the most out of each session while staying safe and healthy.

a. Health Benefits

• Improved cardiovascular health

• Better sleep quality and duration

• Stress relief

• Reduced risk of injury

b. Mental Benefits

• Increased self-confidence and mental clarity

• Increased focus, concentration and productivity

• Improved mood and outlook on life

III. How To Get the Most Out Of Any Form Of Training?

Training is an integral part of any exercise regimen, but it's even more critical to ensure you get the most out of it.

To get the most out of any training, you need to understand its principles and be willing to make an effort necessary to reach your goals. This can include understanding how and when to use different intensity forms, proper technique, and an effective and consistent training plan.

Awareness of these elements will help maximise your progress and ensure that your workout sessions are as safe and efficient as possible.

A. Start Slow And Gradually Increase Effort Level Based On Personal Ability/Fitness Goals

It's important to start slow and gradually increase the intensity of your workouts based on your personal ability and fitness goals. Starting too hard can lead to injury, fatigue, or burnout, which can quickly derail any progress you make.

The best way to get the most out of any exercise is to increase your effort level slowly over time. This will allow you to build up your strength, endurance and stamina while also ensuring that you don't run the risk of overtraining.

By gradually increasing the intensity of your workout sessions, you will be able to reach your fitness goals safely and sustainably.

B. Set Achievable Goals While Listening To Your Body's Cues For When It Needs Rest Or Additional Challenge

Setting achievable goals is critical to getting the most out of any training. This means you should listen to your body's cues and not overwork yourself beyond what you can do.

When taking on a new exercise program, starting with realistic goals, you can reach in a reasonable amount of time is essential. As your fitness level increases, you can gradually increase the challenge.

Additionally, rest when needed and take a few days off each week so your body has sufficient time to recover and adapt to the increasingly challenging exercises.

By setting achievable goals while listening to your body's cues, you will maximise the results of your workouts and stay motivated along the way!

C. Assess Progress Periodically And Adjust Accordingly As Needed

It is important to assess your progress periodically when working towards a fitness goal, and this will help you determine if you are making the progress you desire and, if not, what adjustments need to be made to get back on track.

A reputable physical therapist, experienced PT, or CHEK Practitioner can provide valuable insight into what exercises best suit your individual needs and goals. They can also offer guidance on how often and intensely these exercises should be done to maximise results. With their help, you can ensure that you are making steady progress towards achieving your desired outcome.

IV. Become Aware Of Your Body's Signals

It's easy to take our body for granted, but it deserves the same respect, care and attention as anything else. After all, it's the only one you have!

Taking your body seriously means knowing how it works and what it needs to stay healthy and happy. That includes getting enough restful sleep, eating nutritious whole foods, drinking plenty of water, exercising regularly and managing stress levels. Paying attention to small signals from our body, like tiredness or aches and pains, can also help us make lifestyle adjustments accordingly.

Above all else, listen to what your body is telling you. Respect its limitations and be kind enough to give it a break when necessary. Take your body seriously – you'll be glad you did!

It's easy to take our bodies for granted – we often don't think twice about the sensations our body gives us. But it's important to remember that you cannot have a single thought, sensation or feeling without your body becoming aware of it.

Every thought, sensation and emotion is reflected in some way through your body. Your body constantly processes information, such as bio-mechanical signals and sensory input, and sends feedback to your brain. This feedback helps shape your thoughts, feelings and actions.

Your body also sends out unconscious signals based on what it perceives – whether this involves stress hormones, posture changes or even facial expressions. It would help if you became aware of these signals and cues to stay connected with your body.

Taking time each day to practice mindfulness can help you stay connected with these subtle messages coming from within. It can help you recognise something wrong and make necessary changes before things get worse.

With awareness and intentionality, you can use the power of the feedback from your body to live a more balanced life.

V. Incorporate Mini-Routines Throughout The Day

Everyone is busy these days, but that doesn't mean you have to sacrifice your physical health!

Incorporate 'bite-size' intentional movement routines into your day and experience the benefits of increased energy and a sense of wellbeing.

You don't have to join a gym or take long classes; instead, you can add simple yet effective mini-routines throughout your day.

Start by stretching in bed first thing in the morning or taking a brisk walk during breakfast. During the workday, try incorporating chair squats while on conference calls, stand up and stretch when feeling sluggish, or take five minutes out of lunchtime to go outside for fresh air and a light stroll.

At home, do some yoga poses while watching TV or break up housework with occasional bodyweight exercises like wall pushups or planks. Even small things like taking breaks to practice deep breathing for relaxation can make all the difference. Whatever works for you, it's never too late to find a path towards more mindful movements.

Here Are Seven Incidental Exercises You Can Incorporate Into Your Day:

1. Walks in nature - Take a walk in a local park or nature trail and allow yourself to connect with your surroundings thoroughly. 10 to 20 minutes a day.

2. Chair squats - Stand up from your chair and then sit back down, using the entire motion of getting up and sitting back down as an exercise. 5 to 10 minutes (write down how many you can perform in 5 minutes and make sure next time you increase by 20%)

3. Step-ups - Find a stair or step, if advanced, a chair, put one foot on it, and step up onto it repeatedly to work your leg muscles. (write down how many you can perform in 5 minutes and make sure next time you increase by 20%)

4. Wall pushups - Stand arm's length away from a wall and do little pushups against it for core strengthening. (write down how many you can perform in 5 minutes and make sure next time you increase by 20%)

5. The fixed bridge holds - Lie on your back with your feet flat on the floor and raise your hips to form a bridge shape with the body, then hold for 30 seconds at a time for an ab workout. (write down how many you can perform in 5 minutes and make sure next time you increase by 20%)

6. Isometric contractions - Squeeze muscles as if you were trying to pick something up without actually picking anything up for 3 seconds before rereleasing them for an effective strengthening exercise that requires minimal movement!

VI. Conclusion – Taking Control Of Your Life Through Intentional Movement

Taking control of your life through intentional movement is an empowering process that can help you reach your goals and create the life you desire. It starts with setting realistic, achievable goals and listening to your body's cues for rest or additional challenges.

Assess your progress periodically with the assistance of a qualified physical therapist if necessary, and adjust as needed to make sure you are achieving the desired results.

With hard work, determination, and self-care, you can achieve great things using intentional movement!

A. Take Control Of Your Health-Superannuation Account

We know how important it is to save for our financial retirement, but just as importantly, we should set aside time each day to look after our health for our physical retirement. Investing in ourselves through activities like nutrition, movement, relaxation and quality sleep will pay dividends long-term. Spending a few minutes every day on healthy habits can be like depositing money into your 'health superannuation account' so that when you 'retire' from the workforce, you can enjoy life to the fullest.

Unfortunately, this is a different reality for many people who end up spending their hard-earned savings on trips to doctors and hospital visits instead of vacations. The upside is that small changes in our daily habits today can significantly impact us as we age!

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Taking the first step towards mental wellness is challenging, but worthwhile. Don’t struggle alone – reach out today and get the help you need.

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Sources I.

NIH - Mitochondria

Britannica- Thought

American Counselling Association

Sources II.

CDC -Healthcare Workers: Work Stress & Mental Health

NIH - The Impact of Healthcare Workers' Job Environment on Their Mental-emotional Health