June: Tiny Habits!

We are back with another edition of the Oh Health Yeah Podcast!
In this episode, we are breaking down our challenge for the month of June: Tiny Habits. Inspired by the book by BJ Fogg, this challenge is all about taking routine tasks you already do every single day and marrying them with intentional physical movement.
Forget the pressure of committing to an overwhelming gym schedule. We pull back the curtain on how bite-sized changes can completely transform your physical and mental well-being without requiring hours of extra time.
Quick Episode Highlights:
The 2-Step Formula: How to easily pair daily routines with micro-movements.
Real-World Examples: From taking the long way to the bathroom to balancing on one leg while your coffee brews.
Workplace Wellness: Fun ways to get your coworkers involved and stay active during work calls.
The "Brain Bubble Bath": The incredible mental benefits of moving more, including less stress, better focus, and reduced anxiety.
Movement is medicine, and it doesn't have to be complicated. Start small, pick your routine, add a habit, and watch the momentum build!
Enjoying the show? Don't forget to subscribe, leave us a review, and share this episode with a friend or coworker! Enjoy the rest of your June, and we will be back with you soon.

Transcript

SPEAKER_02 0:00

Welcome into the Oh Health Yeah podcast brought to you by Healthy is Wellness. As you all know, our mission is to empower you to take control of your health and elicit a little bit of curiosity in your life when it comes to the world of wellness. Thank you so much for tuning in today. And if you have loved ones or friends that you think would benefit from this, share it with them. Let's get this thing going. We are back, Healthiest Family, with another edition of the Oh Healthy App podcast. Once a month, we're going to start doing podcasts on our monthly themes. These monthly themes are challenges that we bring on site with us to our corporate wellness clients and our direct-to consumer clients. They're kind of in the back end of what we provide. Obviously, when we sit down with a client, we want to talk to them about where they want to go first. But if a client doesn't necessarily know where they want to go, we're always going to have a monthly theme to talk through. And the monthly theme for the month of June that we're going to be talking about today is healthy is tiny habits. This is one of our uh challenges that fit in the activity pillar. So it's a movement challenge. It honestly could be more than a movement challenge if you wanted it to be. It's based off of a book written by BJ Fogg, and the book is titled Tiny Habits, but the emphasis behind it is how do you take things that you already do throughout the day and marry those things with a movement and then put the two together? So the way that I like to frame this for people, when it comes to the activity side of things, oftentimes people are like, I need to go to the gym for a half hour, at least three times a week, or I gotta go, I gotta go to the gym five days a week, an hour, so on and so forth. People don't understand the impact that tiny habits can have on their life when it comes to movement. So the way that we talk to people about this is what are things that you already do frequently? What are some movements you enjoy? And then how can you combine the two together? So just for a very generic example, somebody that works behind a desk, they're gonna have to go to the bathroom throughout the day. How do you go to the bathroom furthest away from you when you're doing that? If there's multiple bathrooms, how do you go to the one that's further away? It incorporates more movement throughout the day. In turn, increasing steps. Other things, I like to use the bathroom thing as an example because everybody goes to the bathroom. I'll do every time you go to a bathroom, can you do five air squats or can you do five wall push-ups or a movement that that client can do that may also be in line with their bold? Maybe they're focused on getting big calves like Zach and they want to do calf raises or they want to do wall push-ups because they're focused on their chest. How can you take things that you already do throughout the day, marry it with a movement, and then build the two together? What do you got on Tiny Habits, Zampy?

SPEAKER_01 2:42

I was just gonna add in that uh it's you you kind of already touched it. It's like, yes, length, like distance can be a huge way to do it, but sometimes adding distance can be a safety hazard or uh just some I I feel like distance sometimes can be a bit overwhelming for some people to start out. So it's just adding a little intensity. It's like, do you a lot of us, you know? Oh, I feel like a lot of people listening probably played sports when they were in junior high. And like, for example, like when I grew up grew up playing baseball, when we do warm-ups, we do karaoke lines. Right? So, like, can you can you do the care? You gotta you gotta show the example, Gus. You gotta show them how to karaoke. Uh you could karaoke to the bathroom, you could backpedal to the bathroom, be safe, obviously. Um, you could sidestep the bathroom, you could lunge to the bathroom. So, like sometimes adding intensity is just as good for you as adding the distance, which you already kind of touched on, but that's that's what I would add on. Is like, can you instead of like let's say it's not an option to go to a farther bathroom, can you go around twice to get to the bathroom? Or can you do a couple lunges in between? Yeah, or air squats, like you said.

SPEAKER_02 3:55

And it's fun too when you have other people buy in with you.

SPEAKER_01 3:57

Yeah, it's oh, you're so much what like there's some statistic. I think it's like 85% more likely to achieve your calls when you do it with a partner. Hey, might even be higher than that. Yeah, it's crazy, it's super crazy.

SPEAKER_02 4:07

But I remember we were servicing uh one of our B2B clients, and I had a gal come in and they were taking on tiny habits together, and they did a thing where they saw when they saw X coworker, that meant X movement. So like if I saw Zach, I was doing five jumping jacks. If I saw Kigos, I like that, I was doing five air swats. If I saw so-and-so, I was doing five push-ups. And so there's different ways to implement it within like your network of people that can make it fun too, especially if your coworkers are on board with it. Another one that I love to bring up to people, and this is one that I do in my own life, is when I'm taking a work haul, I try to move. So, like I've been on the phone with you before, and I'm like, hey, I'm gonna put my AirPods in. And I get up and I walk, whether that's just walking in my office, whether that's walking outside, like there's things that we do that we don't have to be stationary for, yeah, that we can incorporate movement with.

SPEAKER_03 4:52

So that's another one that I like to talk to people about. When you're taking a call, can you move?

SPEAKER_01 4:56

Yeah. Parking farther away, that's probably one of the most basic, easiest ways. It's actually on that list. Is like when you everyone has to go to the grocery store for the most part. Can you park farther away? So you have a little bit longer of a distance to care to walk. Um, same thing with work is parking a little bit farther away. Even if, and that doesn't mean you have to, you know, if you park, if you if you park 20 yards away from the front door, you don't have to go to 50 yards. Can you move it to 22 yards and just gradually increase it? Bite-sized pieces, guys, bite-sized pieces.

SPEAKER_02 5:26

And then being able to see what that does for you, like the differences, the differences that you feel, the differences that you see, like there's a ton of a ton of benefits to movement. And there's a reason that people say if you could put movement in a pill, it would play into antidepressant things. Like movement is so beneficial for the body, and the other you can do it, the better off you're gonna be. On this card, I've never read this before, but it talks about the different benefits. Tiny habits can lead to better sleep, more energy, stronger muscles, less stress, and a healthier heart. When you incorporate tiny habits, it treats your brain to a bubble bath of neurochemicals, neurotransmitters, and endorphins, thus leaving you feeling better, more creative, and able to focus better. It can also also reduce anxiety and frustration while boosting your mood and improving all the law memory. But just incorporating those tiny movements, tiny habits throughout the day can help not only physically but mentally. And I love it in a work setting too, because I think oftentimes if we just sit by a desk for eight hours, it can be so mentally draining. I think you become an even better employee when you're able to get up and move and kind of take those breaks.

SPEAKER_01 6:30

Yeah, I agree.

SPEAKER_02 6:31

Or else you got on tiny habits, anything?

SPEAKER_01 6:33

Oh, I don't think so.

SPEAKER_02 6:36

Cool. So for the month of June, if you're not sure what you want to focus on, tiny habits can be something you take on. The big emphasis, like I said at the beginning of this, step one, identify routine habits. Step two, identify a small movement and combine the two together. The last one that I'll leave you guys with was one that Jen used to use a lot of times with clients. When you're making your coffee in the mornings, most people go out and make a cup of coffee. Can you balance on one leg? We all want to be able to balance long into life, but when you start the coffee pot, can you balance on one leg? Maybe shifts or switch halfway through so you don't become one leg dominant. But try tiny habits out, routine habits, identify a small movement, and marry the two together. Thank you all so much for tuning in today. Enjoy the rest of your June. We'll be back with you soon.