Hi Reader ,
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​When did working on yourself start to feel like something you had to earn?

As if 30 minutes for you required a reason good enough to present to someone else first.

Physical movement is not a performance metric. It is not punishment for what you ate or a prerequisite for how you look.

It's a labour of self-love. One of the most direct ways available to tell your nervous system that you matter enough to show up for.

You do not need to earn that. Human physiology is hardwired for consistent, lifelong physical exertion.

The only thing standing between you and 30 minutes for yourself is the permission you have not yet given yourself to take it.

Published June 2 in the British Journal of Sports Medicine, this Harvard T.H. Chan analysis tracked roughly 147,000 adults over up to thirty years, with much of the data coming from women. It found that 90 to 119 minutes of strength training weekly was associated with:

• a 13% lower risk of death from any cause
• a 19% lower cardiovascular risk
• a 27% lower risk of death from neurological conditions including dementia and Parkinson’s.

Ninety minutes is just three 30-minute sessions. Bodyweight counts. Resistance bands count. Building gradually beats doing a lot at once. The dose is not really the obstacle, is it?

This week, when my son wanted to go to the park, I put two five-pound dumbbells and a ten-pound kettlebell in a bag and carried them to the playground.

For the 30 minutes he played on the swing and hung from the monkey bars, I did 3 sets of kettlebell swings, weighted lunges, and weighted leg extensions off a picnic bench. I was sweating like a sinner in a church. On our way home, a woman sitting on a bench gave me a nod of approval.

I have spent a lot of hours on that bench watching my son play. I had been treating that time as if it belonged to someone else. It did not. And neither does yours.

You do not need to earn the thirty minutes. They are already yours for the taking.

Until next time, scroll intentionally.

Dr. Dominika Zarzeczny Naturopathic Doctor ​ 📧 hello@drdominika.com​ 🌐 www.drdominika.com ​🗓️ Schedule an Appointment​ ​​​

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