Let's Talk About Habits ( and how movement can become one)

Yes, the old saying is true, “humans are creatures of habit.” Almost half of all the activities humans do daily are done out of habit; brushing your teeth, making your morning cuppa, locking your front door and on and on.  You carry out these acts without someone telling you to or really thinking about them.  A study referenced on Healthline.com, suggests it takes anywhere from 18-25 days for a person to form a new habit, with the average being 66 days for the behavior to become automatic.  Wow!! No wonder it’s hard.  
Dr. Rangan Chatterjee explains in his book “ Feel Better in 5” that if we want behaviors to become habits they have to simple, easy. Things that take little time (five minutes) and can be integrated into a daily routine, connected to things you're already doing prove to be most powerful.  He calls these “health snacks”. So here you go, five, five minute “movement snacks” for you.  Pick one and give it a try.  
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1.  Dance! Turn on your favorite playlist or song and shake your groove thing in your living room for 5 minutes.  
2. Jump! Get out your jump rope (boy I loved jumping rope when I was a kid) and start simple.  It’s great for your balance, coordination and cardio fitness.  
3. Play! Tag with your kids, shoot some hoops at the park, kick a ball around, anything that makes you feel like a child again.
4. Sweat! Lunges, squats, knee down push ups, jog in place, jumping jacks, or anything that gets your heartrate up. Pick your favorites and go on repeat.
5. Yoga! A little flow of cat and cow, thread the needle, extended arm childs pose, Downward Dog or put any of your favorite poses together. 

So, how do you make the new habit stick?  First,start easy, just five minutes, with the activity that requires very little mental or physical effort, because the easier the activity the less motivation it takes to complete.  Second,connect your new habit to an existing habit.  While waiting for the coffee or tea to brew, get your sweat on for five minutes.  Shut down your computer for the day, turn on your music and get your dance on.  Brush your teeth, movement snack.  Put on your pajamas, do your five minute yoga flow.  ( I love yoga in my jammies)  And lastly, don’t forget to celebrate your success.  Something visual after completing your “snack” like placing a sticker on the calendar or putting a bean in a jar and watching it fill up helps you celebrate the small success each day.  Before you know it, your movement snacks will be a new habit!

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