184. Movement as self-care (exercise for wellbeing, not weight loss)

I have gone from be an avid gym-avoider, unathletic, didn't even own a pair of running shoes, complacent with my health in many ways to someone who PRIORITIZES movement as a way to improve and maintain my sense of wellbeing.  I want to share how I got here, what makes exercise tough and simple ways to get started with moving more.    Products recommended here may include referral links to Amazon. If you click through and buy something I may earn a commission, at no cost to you. Topics covered in this episode What I learned about exercise as a kid. 1:54 The ideal body has shifted over generations. The modern human moves around 30% less than the 1960s. Learning from the culture around us. 3:50 Learning from culture and home culture. Limiting identities and how they shape us. What Is physical literacy? 6:12 Lack of physical literacy, lack of motivation, knowledge and understanding. The importance of movement. The wake-up call I had Getting started with yoga It’s not about the goal but about the process. 11:05 Challenging the lifelong belief of complacency. The benefits of exercise. How exercise changes the brain’s anatomy. 13:42 Exercise changes the brain's anatomy, physiology and function. Exercise reduces stress and cortisol. How exercise can help with depression? 15:07 Exercise can provide temporary anxiety relief. The benefits of prolonged exercise for over 20 minutes. Exercise can be a form of meditation. What will keep you from experiencing the benefits of exercise Perfectionism, all or nothing, using exercise as a distraction How exercise helps you care for yourself better Increasing capacity and showing up better. 19:19 Why exercise is hard Our relationship to our bodies The resistance and excuses our brain gives us when we are faced with potential pain (hard work) Building a dopamine pathway for exercise  Strategies for incorporating movement into your life. 21:40 Consistency is key to long-term motivation. Consider yourself 20 years from now Exercise, with a toddler at home   Links related to the episode  References   Books Move by Caroline Williams The Joy of Movement by Kelly McGonigal Burnout by Emily and Amelia Nagoski Move the Body, Heal the Mind by Dr. Heisz Episodes, articles and studies The brain-changing benefits of exercise by Wendi Suzuki Move the body, heal the mind on the Art of Manliness podcast, with Dr. Jennifer Heisz of NeuroFitLab Physical literacy The secret to why exercise is so good for mental health. 'Hope Molecules'  The truth behind 'runners high' Blog posts/my stories My VBAC Birth Story I’ve Been Living On Auto-Pilot and I’m Changing My Ways (aka Why Running Makes Me Cry) I’m Running My First 5k. Here’s Why Umm…I Thought You Were Running a 5km? 164. How I am finding balance in my life this year Building self trust  Athletic skillz, according to 12 year old me What We Say About Ourselves (and why it matters) Limiting Identity 78. Small things that can change your whole life (the compound effect) 150. A new approach to habit change: routine and habit refinement I would love to hear from you on Instagram, find me @simpleonpurpose.ca Or reply to me anytime through the Simple Saturdays email (if you want to join that fun, twice-a-month email, sign up here!)     FULL TRANSCRIPT (unedited) 0:07 Hey friends it's Shawna, your nerdy girlfriend and counselor from simple on purpose.ca Welcome back to the simple on purpose podcast. And if you're new here, welcome to just give you like a quick nutshell about simple and purpose. I am Shawna, I'm a mom of three kids, I'm a counselor. And over the years, I have shared my journey online at simple on purpose.ca. With simplifying my home, decluttering my home,