11th November 2024 Movement

Dear Readers:

This month we are looking at ways to find enjoyment in movement and incorporating movement into our daily lives.

Not only do we do a lot of sitting at the desk, it is easy to spend our non-working hours doing very little, especially during the colder months. So hopefully you will find some inspiration to move more by doing more of your favourite hobbies/activities…. and the great news is, it could be just as beneficial as any exercise regime! 🎉

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Katherine x

A special thanks to DMH Stallard LLP for supporting us.

Movement

Finding Enjoyment in Movement - reframing how we think about exercise and seeking enjoyment in movement.

The 4 Laws of Behaviour Change - how to create a good habit from James Clear’s ‘Atomic Habits’.

Take the YOOMUSE Movement Challenge - the chosen entry will receive a free copy of the book Atomic Habits by James Clear.

Finding Enjoyment in Movement

Society tells us that we should exercise to be fit and healthy. This can feel a bit like a chore, especially if we don’t enjoy traditional exercise or have very little time.

Whilst some people are motivated purely by burning calories and looking good, there are so many other reasons why MOVEMENT is good for us. Depending on the type and intensity of movement, benefits could include:

How can I fit more movement into my day?

Ask yourself these questions:

1. If fitness isn’t the goal, which activities do I enjoy doing the most?

2. Can I find a way to easily incorporate my favourite activities into my current routines?

Food for thought…..

If you love reading novels, could you listen to books on audio and walk, run or do some other activity whilst listening?

Could you add a walk/run/bike ride to your daily commute?

Do you love DIY or getting creative - is there something that needs to be done in the house that you can work on instead of watching TV?

The 4 Laws of Behaviour Change

In his book ‘Atomic Habits’, James Clear talks about the four laws of behaviour change - to create a good habit.

The 4 laws of behaviour change can be used to introduce a new movement habit into our daily lives.

The 1st Law

Make it obvious.

“I will [INSERT ACTIVITY] at [TIME] in [LOCATION].”

Design your environment - make the cues of your habit obvious and visible.

The 2nd Law

Make it attractive. 

Use temptation bundling. Pair the activity you want to do with an action you need to do.

Or join a culture where your desired behaviour is the normal behaviour.

The 3rd Law

Make it easy.

Reduce friction. Decrease the number of steps between you and your good habits (i.e. the activity).

Prime the environment. Prepare your environment to make future actions easier.

The 4th Law

Make it satisfying.

Use reinforcement. Give yourself an immediate reward when you complete your activity.

Take the YOOMUSE Movement Challenge

Incorporate a new movement activity into your daily routine and tell us how you did it.

Our favourite entry will receive a free copy of Atomic Habits by James Clear.

Here is an example of how you might use the 4 laws of behaviour change to move more:

1st Law (make it obvious) - I will cycle part of my journey to work every day, leaving at 7am.

2nd Law (make it attractive) - There are showers and lockers at work so I can easily freshen up when I arrive and I am more energised than usual having avoided the stuffy underground trains and regular delays.

3rd Law (make it easy) - I live 70 miles away from work so I will catch the over-ground train as usual and just cycle the journey usually travelled by underground. I will ensure that my bike is easily stored and retrievable and my clothes and bag are prepped for each journey, so that I am ready to go without any issues or delays (or excuses!).

4th Law (make it satisfying) - Although calorie counting isn’t what drives me, I do like to keep track of my journeys on a fitness app and I find this motivating to see the progress I am making. Underground train fares are quite high so I plan to use the savings made to buy something nice for myself when I have kept this up for 3 months.

How to enter:

1. Please share a brief description of how you have incorporated a new activity into your day by emailing [email protected] by 29th November.

2. You must be a subscriber to YOOMUSE to enter (you can sign up here).

3. It is free to enter.

The winner will receive an email on Monday 2nd December.

Best of luck and enjoy!

Here’s a thought….

Could you take some meetings whilst taking a walk?

Our Mission

At YOOMUSE we believe that mental and physical health are closely linked, and this plays a huge part in our professional and personal lives. We are passionate about empowering individuals to take control of their health and wellbeing, and believe that the work environment and culture can embrace this notion and benefit massively as a result.

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