Dalila John is a WellBAMA Ambassador and a Program Director and Clinical Assistant Professor in the School of Social Work. She’s passionate about wellness and finding ways to fit healthy habits into everyday life. Here, she shares some of her tips for adding movement into your day.
What helped you stay consistent with your steps this month?
My goal is to start each day with movement which includes running, walking, and/or lifting weights. If the morning isn’t feasible, then I make sure that I schedule another time in the day or evening to get it done. I plan movement each day like I would with any other task. I also remind myself that I am moving to be healthy for myself and for my family. It is good for my mental and physical health.
What does a typical day of movement look like for you?
A typical day of movement for me looks like going for a run 4-5 days a week. On days that I don’t run, I lift weights and go for a walk. I also try to walk as much as I can during the day. I take the stairs, park further away from my office, and try to be intentional about movement throughout the day.
How do you stay motivated when you don’t feel like getting your steps in?
One way that I stay motivated is to set out my workout clothes the night before. It is one last task to think about in the morning and seeing my workout clothes when I wake up helps me get motivated to start my workout. I also tell myself to just get started and that after 10 minutes, if I am not feeling it, I can stop. Once I get going, the motivation kicks in and I know that I will be proud of myself and feel good when the workout is complete.
What advice would you give to someone just getting started?
I think it is important to find movement that brings you joy. That might be walking, running, yoga, cycling, lifting weights, etc. Once you find what brings you joy, take small steps. Even 10-15 minutes a few times a week is a great place to start. I also think it can be helpful to bridge other activities that you enjoy with movement. I enjoy reading so I started listening to audiobooks when I run and walk. It can make the time go by faster, and I also feel more accomplished at the end of the run or walk. Some nights, I will watch a show on Netflix while walking on my treadmill. I think finding small ways to incorporate movement into your life is a great way to start. Also, ask a friend or family member to join you for movement. This might include meeting you at the park for a walk, joining you at a Pilates class, or meeting you at the gym.