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Self-Counsel Press - Tim Sitt

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139 pages

English

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Get out of your chair, heal your body, enrich your life!
If you’ve ever struggled to create health in your life, this book is your guide towards a new vision of sustainable health. It encourages you to free your body through movement in all environments and at all moments whether that is at work or home.
The fitness industry is stagnant. Every year it churns out new workouts, new classes, new DVDs, but what good does this do when the average office worker is sitting 10 hours a day? Research is demonstrating that the negative health consequences of being sedentary are not offset by exercise. It’s no longer enough to segregate movement to the gym or a single workout. The body thirsts for movement throughout the entire day just as much as it does for water, oxygen and food.
This book is about learning to become self-aware of stagnation of any kind, including sitting, and how to use movement to create choice and health. Most books will tell you what the problem is and prescribe what to do according to an expert. The truth is only you can become the expert of you and your body through listening, learning and movement practice. This book is a guide through that journey as it integrates physiological research, psychology, sociology, philosophy, story and practical application for one purpose: to teach you how to free your body and experience authentic health.
Introduction: The Power of Movement xiii
1. The Philosophy of the Freedom of Movement xiv
2. The Problem of Sitting Is a Problem of Not Listening
to the Body xv
3. Moving from a Workplace to a Lifeplace xviii
4. Movement Education xxi
5. How This Book Works xxiii
1 ThinkMOVE: An Origin Story (and How to Begin) 1
1. How Did ThinkMOVE Come to Be? 1
2. Why Is Sitting So Bad? 8
2.1 It’s about movement, not exercise 10
2 The Business Case for Movement 14
1. To Be Profitable and Sustainable, You Need Health 16
2. Leaders Need to Lead with Care First and Cost Second 18
3. Practicing Movement at Work Is about
Making Choices and Reacting Less 21
iv Move or Die
4. The Four Business Drivers for Incorporating Healthy
Movement in the Workplace 22
5. The Financial Cost of Sitting 24
6. The Benefits of Movement on Organizational Health 25
7. The Benefits of a Healthy Work Culture 28
8. Productivity: Movement Isn’t a Break from Working,
It Is a Way of Working 28
3 Transforming the Sedentary Work Culture 31
1. Our Sedentary Ways and the Traditional Model
of Exercise 33
2. Current Solutions Actually Create Barriers to Health 34
3. Rethinking Exercise: Who Has Time to Exercise, Anyway? 34
4. The Culture of Ideal Body Images 37
5. Advances in Technology and the Mind/Body Chasm 38
6. A Vision for a New Work Culture 42
7. Moving towards a Healthy Future 42
8. Cultural Transformations Experienced through
ThinkMOVE (or, Testimonials for Starting Your
Own Program) 44
4 The Science of Healthy Movement:
How Moving a Little Can Transform Your Health 45
1. The Three Pillars of ThinkMOVE 46
1.1 Pillar 1: Frequent informal breaks from sedentary
time reduce health risk 47
1.2 Pillar 2: Frequent BREAKS of formal movement
improve metabolism 50
1.3 Pillar 3: A little bit of high-intensity movement
will help you get fitter and stronger 52
1.4 What is the least amount of exercise I can do? 53
2. How All of This Looks in ThinkMOVE 56
2.1 ThinkMOVE method incorporates HIIT 56
2.2 Cardio breaks 57
3. Variety Is the Spice of Life 57
Contents v
5 The Process of Change and Overcoming
Resistance to Movement 60
1. The Top Ten Resistances to Movement at the
Office and How to Overcome Them 62
2. The Satir Change Model 65
2.1 Status quo 66
2.2 The foreign element 67
2.3 Chaos 67
2.4 Transforming idea 68
2.5 Practice and integration 69
2.6 The new status quo 70
3. Ten Powerful Choices to get you MOVE-ing! 71
3.1 Choose YOU by prioritizing yourself and your health 72
3.2 Choose to MOVE wherever, whatever, whenever
(health integration) 72
3.3 Choose to create balance 73
3.4 Choose to be resilient and start again 73
3.5 Choose to be embodied 73
3.6 Choose to connect 74
3.7 Choose to MOVE in ways that work for you 74
3.8 Choose compelling goals 75
3.9 Choose to be positive 75
3.10 Choose to have fun 75
4. MOVE-ing at Work Isn’t a Break from Work:
It Is a WAY of Working 75
6 An Overview of the ThinkMOVE Program 78
1. What Is a MOVE Break? 79
2. The Goals of the ThinkMOVE Program 79
3. Who is ThinkMOVE for? 80
4. The Five Elements of MOVE 81
4.1 Body awareness 81
4.2 Strength 81
4.3 Cardio 82
vi Move or Die
4.4 Flexibility 82
4.5 Balance/core 82
5. Psychological Benefits of the Five Core Elements 82
5.1 Body awareness 83
5.2 Strength 83
5.3 Cardio 83
5.4 Flexibility 84
5.5 Balance 84
6. Sustainable Engagement with MOVE, or Creating a
Long-Term Relationship with Your Health 85
7. Program Orientation 86
7.1 Triggering skills 86
7.2 Celebrating/appreciating your efforts 87
8. Program Weekly Outline 89
8.1 Lesson 89
8.2 Exercises 89
8.3 Practice 89
9. Keep Calm and Move On 89
10. Week One: Body Awareness 90
10.1 Week one lesson: Steps to body awareness 92
10.2 Week one exercise: Body awareness 95
10.3 Week one practice 97
10.4 MOVE Skill: Scheduling 99
10.5 How to schedule MOVE breaks 100
10.6 Scheduling methods 101
10.7 Move: Focus on body awareness 102
11. Week Two: Flexibility and Breathing 102
11.1 Week two lesson 102
11.2 Week two exercises: Belly breathing and flexibility 105
11.3 Week two practice 111
12. Week Three: Balance and Healthy Positions 112
12.1 Week three lesson 112
Contents vii
12.2 Week three exercises 118
12.3 Week three practice 125
13. Week Four: Strength and Stringing 128
13.1 Week four lesson 129
13.2 Week four exercise: Stringing 131
13.3 Week four practice 135
14. Week Five: Cardio and Stringing 137
14.1 Week five lesson 137
14.2 Week five exercise: Cardio 139
14.3 Week five practice 139
15. Week Six: Whole Body Integration 141
15.1 Week six lesson 142
15.2 Week six exercise: Combining what you’ve learned 144
15.3 Week six practice 145
7 Health Defined 149
1. Health Spending 151
2. The Healing Side of Health 154
3. Optimizing Health: Spend Wisely, Heal Frequently 156
8 Health Resource Self-Assessment (HRSA) 158
9 Final Thoughts: The Freedom to MOVE Forward 164
1. The Freedom of MOVEMENT Charter 164
2. Moving towards Goals 166
3. Now It’s Up to You 167
Appendix: Personal Health Declaration and
the Freedom to MOVE 173
Part I: Freedoms 174
Part II: Vision 175
Download Kit 176
viii Move or Die
Exercises
1 Take a Stand Against Sitting 13
2 How Much Do You Sit? 13
3 Move during the Day 18
4 Motivating towards Movement: Reflection Questions
and Experiments 59
5 Where Are You? 77
6 Body Awareness 91
7 Benefits and Steps to Body Awareness 93
8 Questions to Ask Yourself That Will Give You Windows
into Body Awareness 94
9 Triggers 98
10 Schedule 101
11 Personalized Goals for Flexibility 112
12 How Are You Using Your Body Right Now? 118
13 Top Three Triggers for MOVEMENT 143
14 Specific Goals 146
15 Two Questions 156
16 Health Resource Spending Assessment (HRSA) 159
17 Moving towards Goals Worksheet 168

Sujets

Physical exercise

Informations

Publié par	Self-Counsel Press
Date de parution	15 février 2017
Nombre de lectures	2
EAN13	9781770404762
Langue	English
Poids de l'ouvrage	2 Mo

Informations légales : prix de location à la page 0,0030€. Cette information est donnée uniquement à titre indicatif conformément à la législation en vigueur.

Extrait

Move or Die
How the Sedentary Life Is Killing Us and How Movement, Not Exercise, Can Save Us
Tim Sitt
Self-Counsel Press (a division of) International Self-Counsel Press Ltd. USA Canada

Copyright © 2017

International Self-Counsel Press All rights reserved.
Contents

Cover

Title Page

Introduction: The Power of Movement

1. The Philosophy of the Freedom of Movement

2. The Problem of Sitting Is a Problem of Not Listening to the Body

3. Moving from a Workplace to a Lifeplace

4. Movement Education

5. How This Book Works

Chapter 1: ThinkMOVE: An Origin Story (and How to Begin

1. How Did ThinkMOVE Come to Be?

2. Why Is Sitting So Bad?

Exercise 1: Take a Stand Against Sitting

Exercise 2: How Much Do You Sit?

Chapter 2: The Business Case for Movement

1. To Be Profitable and Sustainable, You Need Health

Exercise 3: Move during the Day

2. Leaders Need to Lead with Care First and Cost Second

3. Practicing Movement at Work Is About Making Choices and Reacting Less

4. The Four Business Drivers for Incorporating Healthy Movement in the Workplace

5. The Financial Cost of Sitting

6. The Benefits of Movement on Organizational Health

7. The Benefits of a Healthy Work Culture

8. Productivity: Movement Isn’t a Break from Working, It Is a Way of Working

Chapter 3: Transforming the Sedentary Work Culture

1. Our Sedentary Ways and the Traditional Model of Exercise

2. Current Solutions Actually Create Barriers to Health

3. Rethinking Exercise: Who Has Time to Exercise, Anyway?

4. The Culture of Ideal Body Images

5. Advances in Technology and the Mind/Body Chasm

6. A Vision for a New Work Culture

7. Moving towards a Healthy Future

8. Cultural Transformations Experienced through ThinkMOVE (or, Testimonials for Starting Your Own Program)

Chapter 4: The Science of Healthy Movement: How Moving a Little Can Transform Your Health

1. The Three Pillars of ThinkMOVE

2. How All of This Looks in ThinkMOVE

3. Variety Is the Spice of Life

Exercise 4: Motivating towards Movement: Reflection Questions and Experiments

Chapter 5: The Process of Change and Overcoming Resistance to Movement

1. The Top Ten Resistances to Movement at the Office and How to Overcome Them

2. The Satir Change Model

3. Ten Powerful Choices to get you MOVE-ing!

4. MOVE-ing at Work Isn’t a Break from Work: It Is a WAY of Working

Exercise 5: Where Are You?

Chapter 6: An Overview of the ThinkMOVE Program

1. What Is a MOVE Break?

2. The Goals of the ThinkMOVE Program

3. Who is ThinkMOVE for?

4. The Five Elements of MOVE

5. Psychological Benefits of the Five Core Elements

6. Sustainable Engagement with MOVE, or Creating a Long-Term Relationship with Your Health

7. Program Orientation

8. Program Weekly Outline

9. Keep Calm and Move On

10. Week One: Body Awareness

Exercise 6: Body Awareness

Exercise 7: Benefits and Steps to Body Awareness

Exercise 8: Questions to Ask Yourself That Will Give You Windows into Body Awareness

Exercise 9: Triggers

Exercise 10: Schedule

11. Week Two: Flexibility and Breathing

Exercise 11: Personalized Goals for Flexibility

12. Week Three: Balance and Healthy Positions

Exercise 12: How Are You Using Your Body Right Now?

13. Week Four: Strength and Stringing

14. Week Five: Cardio and Stringing

15. Week Six: Whole Body Integration

Exercise 13: Top Three Triggers for Movement

Exercise 14: Specific Goals

Chapter 7: Health Defined

1. Health Spending

2. The Healing Side of Health

Exercise 15: Two Questions

3. Optimizing Health: Spend Wisely, Heal Frequently

Chapter 8: Health Resource Self-Assessment

Exercise 16: Two Questions

Chapter 9: Final Thoughts: The Freedom to MOVE Forward

1. The Freedom of MOVEMENT Charter

2. Moving towards Goals

3. Now It’s Up to You

Exercise 17: Moving towards Goals Worksheet

Appendix: Personal Health Declaration and the Freedom to MOVE

Part I: Freedoms

Part II: Vision

Download Kit

Dedication

About the Author

Notice to Readers

Self-Counsel Press thanks you for purchasing this ebook.
Introduction: The Power of Movement

At some point, all of us have struggled to maintain our health whether trying to stay fit, recovering from illness, avoiding illness, or taking care of our mental health. Move or Die focuses on time spent sitting, not as a problem to eradicate, but as an opportunity: Start moving, and you can lead a healthier and happier life.
By judo-flipping our sedentary time, we can transform sitting time into an opportunity to enhance our health in ways that were not possible before. With a healthier workforce, organizations and companies experience more productivity and by extension, profit.The most difficult part is changing your mindset. After that, all you need to do is move.
This book is your guide to rethinking popular approaches to health, then opening the door to a new world of movement, different from traditional forms of exercise. It shows you how to incorporate movement throughout your day, elevating your energy, mood, and health.
By now, you may have heard that sitting is the new smoking. A large and growing body of research connects prolonged sitting and sedentary behavior with serious health problems like cancer, diabetes, obesity, and more. However, prolonged sitting doesn’t only impact our physical health. The more we sit the more other aspects of us become rigid, like behavior, thinking, communication, and relationship patterns. The problem of being sedentary is a symptom of a larger problem: a generalized stagnation resulting in the stiffening of bodies, the fixation of minds, the staleness of relationships, and the eventual disruption of growth throughout entire organizations.
This book introduces movement as a mindset. It will help you develop the skills to become aware of unhealthy patterns and help you explore choices to move towards healthier possibilities that allow for growth. Central to this work is the creation and pursuit of freedom of movement. Freedom is at the heart of many of our deepest values: freedom of choice, freedom to love whom we wish, financial freedom, freedom of speech, freedom of religion, and the freedom to vote. We have yet to prioritize our bodies and movement in the same way, particularly in our working environments.
The freedom to move our bodies is central to experiences of optimal health. Movement is the key to accessing resources, creativity, and innovation that can otherwise be trapped when our bodies and our minds are locked in a sitting position for hours on end. When I am discussing movement, I am not just talking about physical movement but also psychological, relational, and organizational.
The relationship between physical health and other aspects of our lives should be obvious. We exist within bodies so it makes sense that if our bodies are stuck, other areas of our lives get stuck as well. Sitting down for long periods reduces blood flow and the production of hormones and neurochemicals. This has an impact on our mental health.
My hope is to inspire you to incorporate the power of movement into your day so you can transform your mind, body, relationships, and organizations by adding new energy, new perspectives, new strength, and an authentic experience of health. I will help you do this by teaching a philosophy of health called the Freedom of Movement. Life is a complex process that requires constant learning and growing: the freedom to move one’s mind, body, and relationships is an important method for coping with challenges and facilitating growth.

1. The Philosophy of the Freedom of Movement
The power of movement is found in the freedom it can create for people who use and integrate it into their lives. I have discovered the freedom of movement in my own life. It has been a force that has given me more health, energy, and a deeper connection to myself. Here are a few of the lessons that will be elaborated upon throughout this book:
• There is no one right way to move. Be fluid and willing to experiment and explore until you find a way to incorporate movement that fits you and your life.
• There is always a choice as it relates to your health and body. People do not function in a healthy way when things are forced or when there are rigid rules of what they should or have to do. Having to sit still is one of those rigid rules that needs to be transformed and made into a choice instead of a mandate.
• Take responsibility for your health. No person, tool, gadget, or program can help move your body for you. Each individual needs to take responsibility to move. No one can be moved.
• Have no set patterns. Focus on keeping Freedom of Movement in all areas of y