Let’s start with the facts. There are 52 weeks in a year. There are 7 days in a week. There are 24 hours in a day. Fair?
You need 8 hours of sleep every night, leaving you with 16 waking hours. On average, you work 8 hours per day with about an hour for lunch. That’s another 9 hours gone, bringing your daily total down to 7 hours of free time. “Paul, do you expect me to just teleport to work?” Cool. Let’s say you have an hour commute to and from work (this is a topic for another discussion), which brings you to 5 hours of free time per weekday. It takes you an hour and a half to get ready in the morning and another hour to wind down in the evening, bringing you to a grand total of 2.5 hours of free time every weekday.
So, the question is: What are you going to do with it?
As human beings, we need to move. We aren’t designed to sit in cubicles, stare at screens and live sedentary lives, but we do. So, I propose a challenge. I challenge you to spend one hour per day practicing movement. It doesn’t have to be over the top. It doesn’t have to be building up to a 1RM deadlift or back squat. You just have to move. In order to optimize your life (relationships, health and wealth) you have to move your body and you have to do it every single day. It’s not up for debate.
You could go for a walk, take a swimming lesson, do yoga, take a CrossFit class, do Pilates, work with a personal trainer, climb a mountain. If you have kids, this might seem like even more of a challenge, but it doesn’t have to be. As humans, your kids need to move too. Go for a family bike ride, or take a walk together. Walk along the sidelines during the soccer game instead of sitting. Make your family time movement time.
It doesn’t matter what you choose. It just matters that you choose something. My recommendation? Do it all. Vary how you express yourself through movement. Run, jump, dance, play and have fun.
So, I challenge you to an hour of movement every single day. What’s stopping you?