I love walking
I hear this often -“I’m having a hard time getting exercise-I’m bored, get interrupted, it’s too cold and just don’t like it. What can I do to get my exercise and stay motivated?”
I always ask, “What is an activity you enjoy? Walking? Dancing? Ballet/Bar? Yoga? Tai Chi? Meditative movement? And then what is the best time for you to take 30 minutes to dedicate to a workout of some sort?” For me it’s walking and dancing. I love to walk.
30 minutes 5 days a week gives you the recommended 150 minutes for promoting and maintaining health and wellness. Add two days in your week to do resistance exercises using weights, bands or even your own body. Make the 30 minutes your sacred half hour and find something you like to do. Walking can be boring. I usually listen to podcasts or make phone calls. Some people love to listen to music and walk to the beat.
When it’s cold outside, walk in place or turn on a You Tube Walking Workout video. You Tube has just about any kind of workout you’re in the mood for.
Here are the links to a couple of my favorite indoor walking workouts:
FAST Walking in 30 minute
30 Minute Boosted Fitness Walk
10 STEPS To Help You Stay Motivated
- Make this your time to feel good. The best motivation is what comes from you internally instead of trying to please someone else or because you feel guilty. Call it movement instead of exercise or workout if that makes you feel better.
- Get a pedometer and track your steps-go for 10,000 but start from whereever you are and make 10,000 your goal. (More below)
- Make it fun. Put on some cardio dancing music and dance for 30 minutes. Or add variety. You can do some cardio and whole body work.
- Walk around your house when you are making phone calls or listening to podcasts.
- Put on a You Tube video.
- Join a Zoom exercise class.
- Buy a new exercise outfit that makes you feel comfortable with your movement. And don’t forget good shoes.
- If you can, create a special place in your basement or home just for exercise. You can put mats on the floor and posters on the walls that motivate you and help you to visualize your success at feeling and staying fit.
- Forgive yourself if you a miss a day or two and just get back to it. It’s not all or nothing, it’s something – whatever you will do.
- Reward yourself. After you are done, you can take a soothing bath, read magazines, play a game on your phone, or make a relaxing phone call.
More on 10,000 Steps
If you want to begin with lifestyle changes and exercise is your top priority, go out and buy a pedometer and work up to 10,000 STEPS PER DAY. I love my pedometer. I put it on in the morning and track every step. You would be surprised how little walking you get in if you sit at the computer all day. On the other hand if you have steps in your house and you vacuum daily, run errands, do the gardening, and walk to the mailbox, you may find that by mid afternoon you have over 5, 000 steps. Now all you have to do is go out and take a brisk walk for less than an hour and you will have your 10,000 steps. You can sneak steps into your day by parking your car farther away, walking up and down every aisle in the supermarket, window shopping at the mall, or simply walking around while chatting on the telephone. I wish I had invented the concept of 10,000 steps. 10,000 Steps is equal to about 5 miles of walking. In the beginning don’t worry if you are getting sufficient aerobic exercise at your target heart rate, just WALK. Once 10,000 steps is a habit increase your intensity and frequency, but for now just clip on your pedometer and get walking, and of course, if you are not used to exercise, check with your doctor to make sure you are ready to begin.
I found a great web site using this concept.
Having energy to play with children is absolutely exhilerating and keeps us young at heart.
If you’re talking about going to the gym or a focused exercise routine, it depends.
If you go to the gym 6 days a week and feel pressed to fit that in, you may not be doing your body any favors.
A recent study showed that those who exercise 4 days a week burned more calories overall than those who exercised almost every day.
5 must do tips for a Healthy New Year
If you do nothing else for your health-Buy a PEDOMETER. Make it a goal to get 10,000 steps a day. You can get the steps by simply walking, going about your daily activities, shopping, or dancing. Yes-dancing. When I have to get more steps in my day, I will put on my favorite music or television show and dance around my family room. I might also add some running in place, marching, side steps or fast walking around the house. You would be amazed at how steps accumulate just from moving. You would also be amazed at how few steps you get if you are not focused on moving. When I work at the office, if I don't take a lunch hour walk ( I usually go out for 30 minutes) I would only get 1500 steps in a day. Those lunch time walks give me an additional 4000 or more steps.
EAT BREAKFAST. Research has shown that people who skip breakfast pack in more calories throughout the day. By starting your day with breakfast you are telling your body it is going to be well fed throughout the day and you needn’t binge at points of hunger. A great breakfast is fresh fruit especially berries, high fiber low sugar cereal, live cultured plain yogurt and a cup of coffee or tea. A few times a week you may want to add an egg for additional protein. That’s great on days you are working out at the gym or getting heavy-duty exercise. We usually have fruit and cereal for breakfast. I also make smoothies in my vitamix with whole grapefruit other fruits and on days when I feel a little punky I may add a packet or two of Emergen C.
I understand now more than ever when people tell me they work all day and have no time to exercise. I have been tired lately. Yes, in spite of all of my energy, I lose it like all normal human beings.
Here are some of the things I hear.
“By the time I get home I am so tired and still have to cook dinner and help the kids with homework.”
“ I would have to wake up at 4:00 in the morning to make time for my workout.” And some do. I remember hearing Arnold Schwarzenegger works out every day beginning at 5:00 AM giving him enough time to run the state of California.
“I joined a gym but don’t get there as often as I would like.”
We live in an age of being Tired and Wired as Marcelle Pick’s new book Are You Tired and Wired spells out so aptly with 30 days to help you get back to balance.
So what do we do to make sure our body gets proper rest and proper exercise while living the high-wired life…?
Here are five tips to fit in fitness.
1. Get a pedometer. I can’t say enough about these little gadgets that you can buy for $20.00 or less. Just put it on in the morning after brushing your teeth. Keep it next to your toothbrush so you remember. Go for 10,000 steps a day. See what you get doing your normal activities then work on the remaining steps by taking a nice long walk during the day.
2. Today it’s about functional fitness. You don’t have to go to the gym and use fancy equipment to get a proper work out. Recently I worked with a personal trainer who gave me a variety of 20-minute workouts that incorporated resistance training using bands and lightweights along with high intensity body movements that raise my heart rate and work my muscles in a way that supports everyday movement and life.
3. Park your car far away from your destination when you are shopping. Enjoy shopping at SUPER markets and stores. You can walk miles just enjoying all the stuff that you can buy nowadays at Super Wal-Mart, Target, and Super Kroger etc.
4. Dance, dance, dance like no one is watching. It’s true. Many people wake up to music on their radio, I-phones, or stereos. Use this time to dance before you take your shower and then dance again at night. We all know Jane Fonda gets her exercise, but what impressed me was the fact that every night she and her husband dance together alone at night. What a great way to stay fit and nurture your relationship.
5. Do what you can and don’t beat yourself up because you are not working out at your target heart rate for 30 minutes five days a week. Those are the old rules. The new way of thinking is to move all through the day, stay active, garden, play actively with your children, take an early morning or evening walk, or at work go out for 20 minutes before you sit down to eat your lunch.
Most of all enjoy your life, move your body, laugh out loud, sing and dance.