24 Ways to Move More. Nicole Tsong

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СКАЧАТЬ hydration is an essential part of fueling your body. Staying hydrated means carrying water with you wherever you go and adding electrolytes after an intense workout. The average adult body is 50 to 60 percent water. Water helps regulate body temperature, cushion joints, protect your spine, aid digestion, and eliminate waste. If you get dehydrated, your blood volume drops and your heart has to work harder.

      FOLLOW THESE BASIC RECOMMENDATIONS:

      •Drink 12 to 16 ounces of water as soon as you wake up to make up for water lost overnight.

      •Drink an 8- to 12-ounce glass of water at every meal, during exercise, and before you go to bed.

      •If you are very active for more than 45 minutes, have a sports drink with electrolytes.

      •Get a reusable water bottle and carry it with you so you can drink water throughout the day. Try replenishing by drinking half your body weight in ounces per day, as a baseline (so if you weigh 130 pounds, drink 65 ounces of water per day). Add more with electrolytes when you are active and sweating profusely.

      WHY 12 MONTHS AND 24 WAYS TO MOVE?

      The first goal of this book is to get you to move more for a full year. Why a year? Because it takes time to make something a habit. The second goal is to encourage you to explore new ways to move throughout that year. By taking on something new on a regular basis, you can teach yourself what it’s like to try something unfamiliar and challenging with consistency—the pathway to real change.

      After taking on a new activity weekly for years, I thought trying two new activities a month felt within reach—so the book offers 24 ways for you to move more over 12 months. Master your new movement practice by doing one activity per week, and repeat every activity at least one more time. While you may fall in love with something right away, remember the point is to keep trying new things. Or you may discover you don’t love it! That’s normal, too. Still, give it a chance. Do it more than once. Muscle memory is magic. The more you practice something, the easier it becomes. You may find that you end up liking an activity you initially hated because you didn’t feel like you were good at it.

      Keep in mind, too, that if one month’s activities feel difficult or frustrating, the next month’s are completely new. Be patient and kind to yourself. If you struggle to swim or don’t like the dance class, don’t give up. Give it a go for two sessions and then move on.

      You can start this book at any time, no matter what season you’re in. Choose a starting point that works based on the weather, whether it’s the middle of winter or the height of summer. Every month is designed to have one activity that can be done outdoors and one that is generally done indoors. The winter sports are grouped together, so if there is snow on the ground where you are, begin there. If you’re not up to facing the elements just yet, take on the indoor activity for the month. And some activities can be done no matter what time of year—you can go for a walk in the rain or in the snow! (You always can walk indoors, in a mall for instance, if the weather truly prohibits it.)

      This book is designed to be flexible and to accommodate your life. Take a look at your calendar for the month, and figure out when you can schedule trying the new activities. Some take an hour or less, while others are a full-day affair. Part of the challenge is making time to try new things.

      Also, if for whatever reason the main activities don’t appeal to you, I’ve included sidebars throughout the book with alternative options. Can’t find a hip-hop dance class? Go to tap! Are you struggling with swimming? Check out aqua aerobics. Is it too cold for tennis? Go play squash.

      HOW TO MAKE THE MOST OF YOUR 12 MONTHS

      Each activity chapter begins with a description of my personal experience with that activity to give you a sense of what it’s like as well as the benefits it offers as it adds more movement to your life. From there, the Get Started section helps guide you to begin the new activity, with some quick tips plus basic information on equipment, classes, and costs involved.

      If you’re already active one to three days a week, the Get Started level should be accessible for you for every activity. Want more? Check out the Challenge Yourself section, which offers three goal levels: Level Up, Reach Goal, and Adventure Goal. Take on a level you feel comfortable with, and build from there. If you’re not active, start with walking—go for 15 minutes a day to develop strength over time—then tackle a new activity and set new goals when you feel ready.

      Finally, after you’ve tried a new activity a couple of times, answer the questions posed in the Discovery section. These questions guide you through journaling so that you can document what you’ve learned, how you feel about your experiences with the activity, and keep track of your progress through the year. Writing about your experience as soon as you can after you’ve taken a new class will make a difference when you look back over the year and see what has changed. Build in the habit of journaling about movement so you can see for yourself the subtle and big shifts along the way.

      The Recovery breaks offer insights on ways to support your body when, for instance, a shoulder, your lower back, or a hip hurts, and I include examples of my own experiences. Recovery techniques apply to more than injuries; all bodies need ways to recover, especially when you take on new activities and challenge your body with new movements.

      Turn to Keep It Going at Home for some daily exercises and stretches you can do at home if you don’t have time for a class—or even if you do.

      The Next 12 Months challenges you to take what you learned over the course of the year and apply it to the rest of your life. You may be surprised by what you learned over those 12 months—and what you want to continue doing or are ready to try out for the first time.

      This book closes with a Resources section, which offers additional reading to understand movement more deeply. These include books on mobility and key books by Katy Bowman as well as nutrition resources to enhance what you learn in 24 Ways to Move More.

      LET’S DO THIS!

      It will take effort to change your schedule and figure out the logistics needed to start new activities. This is where the internet can come to your rescue. You can find out pretty much everything you need to know about any of the activities in this book online. Almost all fitness studios have robust websites with FAQs detailing what you’ll need for class as well as class schedules. If not, go old-school and call for information.

      Some activities cost more than others, and each activity chapter lays out what you will need and my best estimate of costs for lessons or classes. Specialized sports need more equipment—winter sports, for example, require more expensive gear and clothing. With most other activities, you can likely make do with what you have.

      Don’t let equipment dissuade you from doing something you’re excited to try. Many times you can rent gear—climbing gyms rent shoes, for example. I recommend renting and trying an activity before investing in equipment. Be sure you will keep doing the activity, or you may find yourself with a lot of unused new equipment to store!

      Class costs vary depending on where you live. In urban centers, a single drop-in class at a fitness studio can run as high as $35. Check around for starter specials, which many studios offer, and don’t forget your local community center, which may have exactly the class you are interested in at a much lower cost.

      As for choosing which level of class to start, I always recommend an intro or beginner level. When I was writing my column, I almost always started with an intro class. On the rare occasion I jumped into something more advanced, I floundered every time. No matter how strong and experienced you are, you will СКАЧАТЬ