Let's move: An appreciation of exercise
Move and sweat to create inner peace + three new meditations I tried (and loved)
“We only survive because of other people.” — Chris Martin, Coldplay
Hi friends,
You may want to stand up while you read this: Americans sit on average between eight and 12 hours a day. Many sit in the car on the way to work. We sit in our chairs at our desks. We sit down to eat lunch. We sit through meetings. Then we sit during our evening commute. At the end of the day, we sit while eating dinner, watching TV, and surfing the web.
One of my most memorable interviews came six years ago, in the summer of 2016, when I spoke with a doctor at the University of Pittsburgh. The subject: the benefits of standing desks, or not sitting all day long at the computer screen. He explained the benefit of standing, at least part of the day, as such:
“We were put on this earth to be hunters and gatherers,” said Ron DeAngelo, director of sports performance training at the University of Pittsburgh Medical Center Rooney Sports Complex. “But now we’re hunters and gatherers of information on a computer.”
No more of this! Let walking, any movement really — ideally outside — be a daily gift for yourself. Step outside, even if for only a few minutes, and stretch your legs, breathe in fresh air, and observe the clouds or birds or flowers. Thoughts, ideas, and stillness often flows from movement as simple as a walk — a “no-frills act of self-care,” as Alex Elle put it. We must not disrespect ourselves by failing to exercise.
I love to move, sweat, walk, lift, kayak, hike, shoot hoops, meditate — you name it. The benefits of movement are numerous. We replenish our souls, enliven our spirits, energize our minds. Moving also controls weight, combats health conditions and diseases, improves mood, promotes better sleep, and leaves you feeling good.
***
In the past, when dealing with bouts of depression or anxiety, the gym was my reprieve. During times in which I have struggled, or been sad about things, or worried about an outcome, I could trust in my little exercise routine, always there for me, like a true friend. A few planks between work events, or a short walk at lunch, or a 20-minute lift has been the spark I needed. Exercise doesn’t solve all problems, but it helps us think clearly, feel better, and move with a heightened sense of awareness. It can jolt us out of struggle and doubt and stress. Amid the marketing of unattainable physical ideals, fancy gyms and expensive equipment, it's easy to forget that we can simply sweat for fun, as a thank you to our bodies that work 24/7 to keep us going. We can move anywhere without expensive gym memberships.
Walking outside in nature has been a sanctuary for me. “Forest bathing,” or walking outside around trees, mitigates anxiety, boosts creativity, and helps me enjoy time with others as a more present friend. Exercise is nature’s drug — the greatest drug that ever existed, in my view. Exercise has saved lives. Exercise oxygenates the blood in our bodies. It also can help us be better family members, colleagues, and lovers. The human body was designed to move and works best when it's active. We were not designed to sit in a chair or lay on a sofa or skip workouts.
I recall many times that I needed a spark at work or in life, and lifting weights, walking, or doing some yoga/stretching was the thing that pushed me forward. To me, there is no substitute to moving our fragile bodies. It is one of the ultimate forms of love for ourselves.
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The other day, I overheard a woman say how she’s “too busy” for exercise because of work meetings, which, to me, is a big misconception, a disservice to herself. For thousands of years, humans have told themselves they are “too busy,” so much, in fact, that being “busy” is almost a cool thing to be. But busy isn’t necessarily a good thing.
And, if we don’t make time to move and sweat a little bit each day, even for 10 minutes via a short walk, run, or yoga session/lift, we are disregarding the most important thing in life — our health. If we lose our health, we are not able to have family, a job, a hobby, or love. Health is the greatest form of wealth. In my view, there is nothing more important than prioritizing our health.
As a person who was dying said to me last year: “Make sure to take really good care of yourself.” The person really meant it. When your health is deteriorating, you realize it’s all you own.
How much longer can we afford to keep pushing off walks, workouts, and movement? How much longer can we afford to tell ourselves that one day in the distant future we’ll find time to work out? Our bodies and minds and souls cannot afford to keep pushing it off. Let us gift ourselves with the joy of exercise, which has the power to elevate us in all aspects of life.
I wish that our entire Inner Peace community here values exercise — in whichever form you want — and ensures it’s not pushed to the back burner. Now, I’m headed outside for a walk.
A few things I enjoyed reading this week:
Author James Patterson, via The New Yorker
My entire life, I honestly have had no idea who the hell I am. It’s still that way. I look at myself as just another idiot wandering planet Earth with no real idea what makes the world go ‘round, no particular identity, just another lost soul.
Robin Sharma and material things
On a recent podcast, Sharma mentioned how few items we need to live happily — no fancy clothes, big dinners, cars, or homes are necessary to create peace. What is needed is people, love, and awareness of the miracle of being alive, with our breath.
August Affirmations
This month, I am keeping these affirmations in mind:
I will not criticize others
I will not complain about anything
I will serve others
I will put my health first, above all other things
From Mark Johnston:
Ten years ago today, my son Luke passed away after a 4 year battle with Neuroblastoma cancer. He passed around noon - with his family all at his bedside - including his identical twin Logan, his older sister Haley and his younger sister Hannah. A couple hours later, I found myself to be the last person in his room, hugging him one last time and saying goodbye to my little 8 year old hero.
Ten years later, Luke is very much alive in my heart, teaching me more every day, and ever present in my surroundings. He challenges me to be better, act more bravely, and love others more kindly.
In the days leading up to his death, Luke and I had some incredible conversations - as he clung tight to his favorite little stuffed animal Froggie. 🐸. As his dad, I made Luke a promise that I’ve become more committed to as each year has passed. I promised to tell others about Luke and how he faced his battles and how he impacted thousands of lives. He would smile, and say “thanks daddy”. It was his last wish.
So here are this year’s thoughts - put in the form of a list. 🐸
1. Perspective on what really matters. Luke never complained - never ever. And of everyone I’ve ever known, he had the right to do so. Half of his young life had been battling cancer. Yet he smiled, was a prankster, and he laughed in the face of trials. And he had perspective. Nothing hits me harder than this lesson from Luke. And I realize that 99% of what can upset me or get me riled up - it just isn’t worth the angry energy. I find myself needing to recalibrate my thinking and wanting to be more like Luke.
2. Cherish the time you have with those you love. How is it that our differences, disagreements, political persuasions, and religious and cultural norms divide us so deeply and cause so much hurt? Those things seem so insignificant and meaningless when we hug someone for the last time. Our time with each other is so so special - and may be our last. Let’s honor them for who they are, not who we want them to be. Live fully and love wastefully. 🐸
3. Give back. Luke dedicated time to help raise money for the very organizations that were there supporting him. (Ronald McDonald House and Make a wish are two examples). Even in the midst of his pain and battles he was there on the side of Michigan Ave running alongside me and cheering me on as I ran the Chicago marathon for RMHC. How amazing is that? It makes me want to give more to those in need.
There are so many more “Luke Lessons” to be shared but I will stop here for today. My final hope and prayer is that when you see a frog 🐸 you’ll think of Luke - and his lessons will speak to you as well!
Luke - we love you and miss you. And as your dad, I consider myself the luckiest guy in the world to have the privilege to call you my son.
- Dad
Three new meditations I tried (and liked)
Pulse Meditation: On the train recently, at frantic Penn Station, I took my pulse randomly, by putting my fingers up gently against my neck. I find checking in regularly with our pulse is a good reminder of the beauty of our heartbeat, how our body is always working for us, no matter what. I find pulse-checking to be a pleasant retreat inward. It also connects us to our biological function, and we remember that we have this vehicle made of organic material. On each beat of the heart, I find peace in knowing my heart is right there with me.
Ear Meditation: I gently touch my ears or cover them with my hands to reflect on the gift of hearing. Sounds can be beautiful, whether it be a nice melody or a loved one’s soothing voice. In holding my ears, I come to meditate on and appreciate the joy of hearing sounds here on Earth.
Hand Meditation: Our hands are involved in much of what we do, from eating to hugging to reading and working. In this meditation, I enjoy examining the back and palm of my hands, as well as my fingers, and reflecting on the vital role our hands play in life.
Photos of the week:
Ally and I ran in a short race for depression research. Before it began, Sex and the City author Candace Bushnell told the crowd that she too has dealt with depression — it was so bad, she said, that she sometimes couldn’t get out of bed. She also said she has lost a friend to suicide. I shed a tear at the latter comment, as it prompted me to reflect on a family friend who took her own life nearly three years ago.
Below, images from a hike with my dad on part of the Appalachian Trail in Maryland… John Muir — 'And into the forest I go, to lose my mind and find my soul'
Parting thought: “When each day is the same as the next, it’s because people fail to recognize the good things that happen in their lives every day that the sun rises.” — Paulo Coelho
Parting question: What’s your favorite form of exercise/movement? How can you build it more seamlessly into your day?
Be joyful and celebrate your gifts,
Matthew
P.S. — This spring I donated some Delta SkyMiles to innocent people trying to flee Ukraine. We can all donate extra miles to other charities such as the Red Cross and Habitat for Humanity, whether through Delta, American, United, JetBlue, or whichever airline you use. There are sometimes limited ways in which Americans can help Ukrainians and other victims, but donating extra miles is a tangible way to help without having to write a check. Will you join me?