10 Ways to Move as a MTHFR

Having a MTHFR gene variant may increase risk of depression. Creating a habit of joyful movement can help.

REASONS FOR MTHFRS TO EXERCISE

If you’re somebody with a MTHFR gene variant looking to bolster your health with movement and exercise, I’m right there with you. 

Exercise is a major facet of My MTHFR Lifestyle for several reasons:

1. To combat depression. Low folate levels—a side-effect of some MTHFR variants—have been linked to a higher risk of depression. Combined with my double gene variant, depression diagnosis, and family history of major depression and bipolar, I take this risk seriously. Exercise releases feel-good brain chemicals and stabilizes mood so I try never to go a day without it. 
2. To sweat. Sweating is one of the body’s ways of getting rid of the ick that gets stuck in your system—stuff like chemicals, heavy metals, plastics, and other toxic bullshit. Everybody benefits from supporting their detox pathways, MTHFRs especially. Our alleles can sometimes weaken our bodies’ natural immune function and detoxification passages. I find that the more I sweat, the better I feel.
3. To de-stress. If I ever unlock the secret to becoming immune to stress, I promise to share it here, but so far—nada. Exercise is the next best thing. Post-workout-me is a f*ckin’ monk compared to pre-coffee morning-me. Even knowing you have a MTHFR gene variant can be a source of stress, so finding relief practices is a must.

Okay, I made my point—I’ll shut up about exercise, because as I’m sure you noticed, the word in this article’s title is ‘move’. That’s because while exercise connotes achieving gym rat status, movement includes freedom to get creative. 

INTENT MATTERS

Often, exercise is synonymous with a desire to get ‘fit’. Jacked. Yoked. But not everybody wants that, nor is it always a realistic or uplifting way to develop a great fitness mindset. Some of us simply want to use exercise as a lifelong activity to promote better health.

That’s the point of movement: to balance health and joy; to care for your body like nobody else can; to cultivate a deeper relationship with yourself; to start believing, deep down to your core, that you deserve all these things.

Let’s explore some ways to become mobile. More importantly, let’s get creative with it! My movement doesn’t look the same every day—if it did, I’d never do it. Originality and spontaneity in movement are our friends. Have so much fun, it doesn’t even feel like you’re working out…

…’til tomorrow.

10 MOVEMENTS FOR MTHFRS

1. STRETCH

Real quick: do a body scan. Where does it feel tight? Tense? Painful? Do this the moment you leave your bed in the morning, and you’ll know what you need to stretch. Stretching is my most consistent movement practice. Most mornings, it’s a full-body stretch, complete with a Sleeping at Last soundtrack, the aroma of incense, and breathwork. It doesn’t have to be that intense, though. Simply start making it a habit by identifying your pain points and tending to them.

Tips to get started: 

• Follow along with a guided stretching sequence on YouTube.
• Find a flexibility class.
• Grab a partner. Take turns helping one another stretch.

2. WALK

I heard that groan—you think I’m beating a dead horse, but hold yours. I’m not talking about taking 10-minute walks outside or signing on for a gym membership to use a treadmill (though both would work.) I pose another option: use walking to avoid sitting. Wherever you are, whatever you’re doing, if you can help it, don’t sit down. Sure, you may need to pop a squat for a meeting or to hit a project deadline. Once you’re done, get right back up and walk. Pace. Get to steppin’. If it helps, set a daily step goal and track your progress on your phone. Make it a game. Beat your score anew everyday. 

Tips to get started: 

• Download a step-tracker or use a health app. If you do, make sure to keep your phone on your body or your steps won’t get tracked.
• Take breaks mindfully. Set an alarm for 5 or 10 minutes, then get back up.
• Make a list of tasks you can do while walking. Cleaning, laundry, TV, gardening, listening to audiobooks or podcasts—finish them all before you let yourself sit down for the day.

3. NICHE FITNESS

Take a digital stroll around your area and think: “What’s the weirdest fitness class I could try?” Push yourself out of your comfort zone—it’s fun! I got hooked on pole fitness. There’s no better (or more painful) workout than dangling upside down by the skin of your legs. Don’t be afraid to try something new: hot yoga, belly dancing, calisthenics, boxing, jiu-jitsu, trapeze, jump roping, or mace work. Find something weird that’ll make you forget you’re exercising.

Tips to get started:

• Brainstorm alternative fitness practices. Figure out what looks fun, then search for nearby studios. [Pro tip: Check for first-time student discounts to cut down on cost.]
• No in-person options near you? Go to YouTube. Search for online instructors or free tutorials and DIY that shit. (Safely, of course.)
• Don’t ‘get in shape’, fall in love with a new hobby.

4. WEIGHT LIFT

I began weight lifting as a cross-training tool for my pole fitness venture. I was never a gym rat before, but once I started seeing muscle growth and throwing more weight around, it was all over for me. I’ve been lifting for over two and half years now. It’s been the single most powerful tool in helping me discover my strength, establish certainty in my capabilities, and form a mindset that embraces difficult things for the sake of personal growth. Weight lifting doesn’t just strengthen the body, but the mind, as well. 

Tips to get started:

• Educate yourself. Consider investing in personal training sessions while you learn form, feel, and mechanics. If that’s not in the cards, do extensive research and listen to professionals before beginning.
• Listen to your body. Don’t pay as much attention to your mind—it folds easy. Listen to your body and honor its abilities. They’ll improve over time, so don’t get cocky right off the bat. Start light and emphasize form over weight. 
• Be consistent. Results come to those who show up everyday. Maybe slowly, but they come. If it helps, recruit a buddy as an accountability partner—and spotter.

5. GOAL TRAIN

What’s something you’ve always wanted to be able to do? A handstand? The splits? Pull-ups? It’s time to take it from dream to reality. Training for specific goals is a fantastic movement tool, and platforms like YouTube have made learning a matter of mere willpower. My ‘one-day’ goal is a pancake: a straddle split with the upper body chest-down, hugging the floor. With the help of online creators and hot yoga classes, I’m very nearly there. But even more importantly, training for a specific goal has helped me cultivate amazement and appreciation for my body, discipline in consistently working toward a goal, and confidence in my ability to do anything I set my mind on.

Tips to get started:

• Find teachers on social media. Identify six moves they used to reach their goal. (Ex: to train for pull-ups, maybe it’s hanging shoulder shrugs and static hangs.)
• Build yourself a program. Incorporate those six moves and train every single day. At the end, attempt your goal move.
• Stay consistent. That ‘progress isn’t linear’ adage is pure facts. Some days will be harder than others. As long as you’re moving, you’re progressing.

6. PLAY

Remember being a kid, spending entire days going from one thing to the next just…playing? You and I may not have boundless energy and wonder anymore, but that shouldn’t keep us from having fun. My partner Kev and I have a cabinet in our home with a collection of outdoor games. On weekends or in the evenings, we walk down the street to a near-by park and just play. Nerf footballs, wiffle balls and scoops, birdies and racquets, softballs and mitts—gather them up, get out, and play. I bet you’re surprised at how much you move when you’re having the time of your life.

Tips to get started:

• Haunt your local thrift stores for equipment. Stroll down memory lane, recall what you loved to do as a kid, then find it and try it today.
• Invite friends to get involved. They might think it’s silly at first, but they’ll forget when the game gets going.
• Pair the fun with a picnic for twice the fun.

7. SOCIAL MEDIA CHALLENGES

You’re lying if you say you’ve never seen one of those yoga or couples’ challenges on Instagram and thought, “I could do that.” Prove it! Kev and I regularly send each other videos, collecting them ‘til we have enough to try them all out in one session. Sometimes we do them at home, but if you don’t care about falling in front of people, try out a park for more open space and softer landing. Do we ever succeed? Sometimes. Do we fail publicly? And spectacularly. 

Tips to get started:

• Find social media accounts of people showing off their skills and try them out. Helpful searches include ‘couples challenge’, ‘partner challenge’, ‘yoga/acro challenge’, ‘mobility challenge’, etc. 
• Lay down a mat or some pillows. You’re a grown up, you can judge your skill level, just be careful. From personal experience, being kicked in the face or dropped flat on your back is only as funny as the amount of air in your lungs left to laugh with.
• Laugh at yourself. These challenges are another form of movement but also play. Have a great time and don’t take yourself too seriously.

8. HIKE

Listen, some people are hikers and some just aren’t. If it’s not you, that’s okay! All I’ll say is that there are few things as healing as getting up early and spending the first part of your day basking in the beauty of nature’s greatest hits. Fresh air, a leg and booty workout, stunning scenery…what more could you want from a movement practice? Plus, I’m convinced that hiking trails are one of the last places on Earth where people passing by will still smile, nod, and say hello to strangers. It’s refreshing.

Tips to get started:

• Plan ahead. Do your research: trail length, hiking or parking costs, cell and GPS reception, pet-friendly, etc.
• Come prepared. Pack plenty of water, electrolytes, and snacks, if needed.
• Early is better. Not only will you have more energy by avoiding midday sun, but you’ll negate the need for sunscreen and reduce contact with heavy crowds if that’s a concern for you.

9. SWIM / PADDLEBOARD

Having spent a decent portion of my childhood in the sweltering Arizonan desert, I’m part fish and proud of it. Kev, however, does not like swimming, despite his Californian upbringing. [He is literally a boulder in the water. I’ve never seen anyone sink so fast.] For these reasons, paddleboarding is the perfect movement activity for us. I can jump off and swim anytime I want, and he can take the occasional dip, scrambling to safety in a second. For anyone who prefers a slower pace of movement and a pristine view of the great outdoors, paddleboarding is for you.

Tips to get started: 

• Invest in inflatable paddle boards. Amazon has great options for less than $200/piece. Many come inside durable backpacks with a pump, paddle, and removable fin. We’ve had no problems with ours. The pump process can be a pain, but on the bright side it’s an upper body workout that’s second to none. (I know you hate me for that but I actually don’t care. This is a lifestyle, MTHFR.)
• Research areas with free parking and entry. Depending on where you live this may be a tall order, but it’ll help keep costs down if you can find one.
• Bring a rope. You can use it to lash your boards together or post up near a bank.

10. BIKE

Again, this one may not be for everyone, but not for nothing, biking is a great way to move. Not only is it convenient for traveling short distances, like to lunch with boo, but you can also enjoy sunlight, breeze, and a cardio workout, all-in-one. Kev and I love taking bike rides when we’re on vacation especially, as it allows for a more intimate view of new cities and better exploration off the beaten path.

Tips to get started:

• Don’t have a bike? Easy fix. Check out your local thrift stores, public city services (like Green bikes,) or rental shops.
• Identify bike paths in your area. Riding on busy roads can be nerve-racking if you’re wobbly like me. Finding bike paths ahead of time can help you avoid the stress.
• Explore. Exercise is a happy by-product when the goal is to have an adventure.

…And that’s a wrap on the 10 ways I, a MTHFR, prioritize movement.

THE BOTTOM LINE

Everybody can benefit from incorporating exercise into their lifestyle, but for MTHFRs it may be especially important. In regards to depression and to use a term out of the medical field’s book, ‘correlation isn’t causation,’ but for those of us with a MTHFR variant it’s never a bad idea to treat our brains and bodies with the utmost care.

For My MTHFR Lifestyle, that means making movement a daily priority. More importantly, it means making it a habit that I love rather than dread. Diversity, novelty, and enjoyment are the standards by which I measure movement. If it doesn’t bring me joy, I know I won’t do it consistently.

Don’t force it. Turn fitness fun and you’ll find movement to be a joyful practice. Find joy and you’ve found the purpose of My MTHFR Lifestyle.

DISCLAIMER

I am not a healthcare professional. None of the content on this blog is meant to replace or substitute the advice of your doctor, nor should it be seen as health advice. Use your own good judgement and research to take what you will.

SOURCES

• https://www.mdpi.com/2072-6643/15/17/3859
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6218441/
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6396770/
• https://www.sciencedirect.com/science/article/pii/S0022316623019764
• Dirty Genes by Ben Lynch, MD

YOUR TURN

Give me ideas in the comments: what weird or fun things do you do to move your body?