The human body is designed to move around, not to stay glued to an office chair or the couch all day long.
To put things incredibly bluntly, your sedentary habits and social isolation are making you more unhealthy and unhappier. On the flip side, consistently incorporating more movement and exercise into your daily routine will boost your quality of life.
Add some strong social connections with positive people and so-called forest bathing (‘shinrin-yoku’) into the mix, and you have the foundations for a long, healthy, happy, and meaningful life.
If you’re nerdy like us, you might look to the members of the Fellowship of the Ring for hiking and adventuring inspiration. Listening to the soundtrack from the Lord of the Rings trilogy is a great way to keep yourself motivated and help you find your second wind, just as you feel too exhausted to move.
That’s not just wishful thinking, though! A new study found that listening to your favorite workout music can “dramatically boost” your endurance by around 20%. Music helps people stay in the ‘pain zone’ longer.
“Many people struggle to stick with hard training because it feels exhausting too quickly. Our research shows that letting people choose their own motivating music may help them accumulate more quality training time, which could translate to better fitness gains, improved adherence to exercise programs, and possibly more people staying active,” says lead researcher Andrew Danso, from JYU's Centre of Excellence in Music, Mind, Body and Brain.
According to researcher Danso, the music you listen to while exercising does not actually change your fitness level. Nor does it make your heart work dramatically harder. What your self-selected music does is that it allows you to tolerate sustained effort for longer.
“It may be an incredibly simple, zero-cost tool that lets people push further in training without feeling extra strain at the end. Our findings suggest that the right playlist may make tough sessions feel more doable and more enjoyable.”
On the physical side of things, adults need to aim for at least 150 minutes of moderate-intensity activity every week. The CDC also recommends that you have at least 2 days of muscle-strengthening activities per week.
The NHS stresses that you should spread this exercise evenly throughout your week. Try to aim for either 4 or 5 days of exercise per week, or exercise every single day. Moreover, it’s important that you spend less time sitting or lying down, so remember to take breaks and get moving.
However, it is not just the physical things like exercise, sleep, nutrition, and hydration that keep your body and mind healthy. Your social life and relationships are irreplaceable for longevity and quality of life.
In short, people with active social lives and strong, positive relationships live longer, healthier lives. However, social isolation, loneliness, and disconnection lead to a greater risk of developing illnesses, diseases, and mental health challenges, as well as prematurely passing away.
The key thing to take away here is that you should focus on your social life alongside healthy physical habits. And if you can combine the two—even better!
Staying active is much easier when you’re doing something you enjoy, and when you’re surrounded by people you like. So, for instance, if you go on a long hike or camping trip with your family, friends, or coworkers (the ones you actually like, not the toxic ones), you’ll likely have an enjoyable time, push through challenges more easily, and hold each other accountable when it comes to your fitness goals.
Discipline and consistency are fundamental, but you can leverage bursts of motivation to stay active.
However, just because we enjoy the Great Outdoors doesn’t mean that this is the only way to stay fit or enjoy nature. It is far easier to develop exercise habits and embrace a healthy lifestyle when you don’t feel forced to do something that you don’t like.
Maybe hiking isn’t the best fit for you, or you genuinely hate camping (bugs, ew). That’s perfectly fine! Maybe what you prefer is a leisurely walk or jog through the local park, a solo canoe trip, tennis or golf at your country club, or biking with three dozen of your closest fitness fanatic pals.
Doing what you love (with the people you care about, if you’re feeling social) keeps you active.
