Exercise Tips


Why move more?

There are many reasons to add more physical activity into your day.  Your reasons for moving more may differ from others. Think of reasons why you want to be more active that are meaningful and important to YOU!  Write down some reasons you may want to move more.

Some reasons to move more may include:

1) A major reason is to improve your physical and mental health and general well-being.  There is good scientific evidence supporting these health benefits. 

  • Helps you sleep better
  • Reduces feelings of depression and anxiety
  • Improves brain health, particularly organizing daily activities, starting tasks, and paying attention
  • Helps you feel better
  • Improves your ability to engage in daily life with more energy and less fatigue
  • Prevents or reduce weight gain and reduces body fat
  • Improves bone health
  • Greatly reduces the risk of developing many chronic diseases including heart disease, high blood pressure, diabetes, many types of cancer, dementia, osteoporosis — and helps you manage a disease if you have it. 

2) Other reasons why you may want to become more active:

  • Take a break
  • Clear your head
  • Socialize with family and friends
  • Find some “me time” without distractions
  • Reflect and reset
  • Enjoy being out in nature
  • Change of scenery
  • For enjoyment

But, I am not sure I WANT to move more!

Many people feel this way, so you have lots of company. Most people think they do not have enough time or think they have to get sweaty, or do exercise which they think is unpleasant. The good news is any movement can help to improve your health, and you can select among many different types of physical activities and many of these can fit easily into your daily schedule without too much difficulty. It is helpful also to know that physical activity can be pleasant and enjoyable.  Many people are not aware of the wide range of activities that you can do and, if you don’t enjoy physical challenges, getting sweaty and the like, you can select other types of activities that you are more comfortable for you. 

The bottom line is we really need you on our team for the TC movement challenge — it is a way to help all of us feel more connected to each other, help us get through these difficult times,  and also help to support TC students at the same time.  Plus, there are so many reasons why your participation can benefit YOU! Please consider joining us!! 

Ok, so what am I committing to? 

The goal of the challenge is to work together to help the TC community circumnavigate the globe by moving the equivalent of 1 mile each day by engaging in a variety of physical activities (nearly any movement can “count”).  Some people who may spend a lot of time not moving, or who have health problems,  or a disAbility, may find that they are unable to do this much movement — not to worry — you can still participate — all we ask is you do as much as you are ABLE to do and be part of our TC team!  Others may already exercise regularly or do a lot of physical activity each day, and we encourage you to continue on with your usual routine — or use this challenge to add some variety or challenge to your current routine.  For all adults, the global recommendation for physical activity is to get in at least 30 minutes per day of physical activity — this can be done all at once or you can break it up into short “movement breaks” of ~5-10 minutes. However, any amount of movement has benefit, and the best approach if you are just starting out is to start with a small amount of movement and progress to more gradually as you feel able. 

What kinds of movement can “count”?

Nearly anything you want to do! The “menu” of physical activities is nearly endless.  These can include traditional types of exercise or other types movements.   Mix and match them — you can mix up your daily routine to include a variety of movements, to make this enjoyable.

Some ideas that might help you to choose what you want to do.

Traditional types of exercise:

  • Walk or wheel
  • Running
  • Cycling
  • Swimming
  • Cardio Classes
  • Resistance Exercise
  • Yoga
  • Pilates
  • Martial arts
  • Stretching and other exercises
  • Sports (only those allowing for social distancing)

Other movements:

  • Dancing
  • Gardening
  • Hiking/ spending time in nature
  • Playing active games with your kids or grandkids (or bring out your inner child)
  • Active video games
  • Walking or active meetings (meet up and move together or virtually while getting your work done)
  • Break up sitting time by getting up and moving around frequently during the day
  • Stair climbing
  • Jump rope
  • Throwing and catching a ball
  • Dog or pet walking
  • Add walking/wheeling, cycling time into your daily errands or commute
  • Skateboarding or scootering

I need some help to get started!

The EXerT Clinic at TC has lots of exercise tips, videos and links to many resources to assist you in moving more — check out our website  https://www.tc.columbia.edu/exert-clinic/.   We will be adding more content over the summer, so come back often to check out what we have. We also offer free to the TC community, individual or group virtual counseling—you can make an appointment on our website. Or email us your questions at: exertclinic@tc.columbia.edu.

Back to skip to quick links