08 Jan 2024

Unlocking the Power of Movement: A Personalized Approach to Health

Understanding that movement is a vital aspect of not only weight management but also overall health, this blog post provides resources that you can leverage when establishing an exercise routine. Recognizing that there is no one-size-fits-all approach, it is important to have a personal consultation with medical professionals before beginning any new routine. The below information is supplementary once appropriate movement practices have been discussed with healthcare providers.

Benefits of Movement After Meals

Highlighting the significance of consistent movement after meals, 10 minutes of activity within 90 minutes of eating can contribute to managing blood sugar. By activating muscles through activities like walking, this approach encourages the use of glucose for energy instead of storage, preventing blood sugar spikes.

Understanding Perceived Rate of Exertion

The Rating of Perceived Exertion (RPE) scale provides a tool to measure individual effort during physical activities. The scale considers various sensations of physical exertion, it aids in gauging the intensity of activity, helping individuals adjust their pace based on personal goals and sensations, especially beneficial for those unable to rely on heart rate measurements.

Brief Bouts of Exercise Can Improve Cardiometabolic Health

Incorporating brief bouts of exercise is a great way to improve your health. These are termed “exercise snacks,” lasting less than one minute. These short, vigorous intervals, performed throughout the day, can significantly impact blood sugar management, and heart and blood vessel health, and counteract the effects of prolonged sitting. This approach is particularly useful for establishing exercise habits in the face of time constraints.

Resources for Low-Impact Exercise

These resources aim to facilitate accessible and manageable ways to incorporate movement into daily life. 

YouTube videos for resistance band workouts tailored to beginners: 

20-Minute Beginner Resistance Band Body Sensitive 
Beginner Guide Resistance Bands 

This is a good resistance band kit to purchase.

Another low-impact exercise option is this chair yoga flow.

Listen to one of our “Between Two White Coats” podcast episodes on movement: 

Introduction to Movement
Understanding Physical Therapy
Getting Started in a Safe Exercise Routine
Health Exercise for Aging

At Our Family Health, we offer guidance, personalized consultations, and a supportive environment to understand what your body needs. Email us at if you are interested in a wellness consultation. Visit our website to learn more about our new wellness services and to book an appointment.

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