We all want to exercise daily because of all the benefits to our body and mind, but where do we find the time in our busy schedule? This week we explore creative ways to find time to exercise, keeping our motivation to live a healthy lifestyle and feel our best!
With any routine that you want to keep consistent, it is important to be flexible and use your time wisely. One key to success is to remember that you can find physical exercise doing your daily tasks, not just in a formal exercise routine. At home, try waking up 30 minutes before your normal wake up time to get in a quick walk, run, or morning stretch. When doing your chores around the house, make them count! You are moving your body and strengthening your arms and legs when you mop, garden, vacuum, and all those other mundane chores you do. Try riding a stationary bike or holding a plank while watching television, using that couch time to benefit your body. Still not convinced you can find time to exercise? Involve your family and doggies! Take a family bike ride or walk. It can be in shorter bursts if you are worried about overworking your kids or dogs. When you are at work, try taking the stairs instead of the elevator. If walking or riding your bike is accessible for your commute, put the car keys down a few days a week (or even just start with one day without your car!). Take fitness breaks throughout the day by taking a short walk instead of hanging around the water cooler.
Still having a hard time finding time, team up! Make an exercise date with your pals or join a fitness group like the Body Loft. Group fitness classes are a great way to commit to getting your exercise time in and meet people that are on a similar journey.
There is no formula that will work best for everyone, so find what works for your schedule and life. Squeezing in three 15-20 spurts of exercise during the day is just as effective as a solid chunk of time, so be patient with yourself. When life gets busy and crazy, don't forget to take care of your needs. This motivation will naturally bleed into the other areas of your life! Making physical exercise a habit will help you maintain the happy, healthy lifestyle we are all working towards.
Staying positive and motivated can be tough when starting a new exercise routine or when you reach a plateau in your workouts. As we all know this can be a slippery slope to losing your routine and ultimately not reaching your goals. We at the body loft are dedicated in helping you reach your health and fitness goals, so here are a few tips in staying positive!
1. BE PATIENT with yourself and your exercising. Most of us exercise to tone up, lose or maintain weight, and stay healthy. Results are not going to happen over night or even in the first week. There are no shortcuts in exercising and working out, so you must be patient with yourself if you want to see results. If you are burning more calories than you are eating, your body is changing. This might not be at the pace you want, but remember living healthy is a life style!
2. REFLECT on a time when you were successful in your work outs and exercise routine. Also think about when you struggled and stopped exercising. Do you notice a pattern or trigger that disrupts your routine? Start with a basic routine that is realistic with your schedule since we all know how busy life can get.
3. COMMUNITY. Surround yourself with other people who share similar goals and routines. Coming to Body Loft classes each week are a great way to stay motivated in a positive atmosphere. Remember you are not alone in your journey!
4. EAT, DRINK, AND SLEEP WELL. A healthy diet, staying hydrated, and getting enough sleep is known to affect our mood and mental health. Although exercise is a great way to help you feel better, diet is just a crucial in maintaining a positive attitude. So, eat whole foods, drink water, and get 8 hours of sleep as often as possible.
5. REWARD yourself for all the good work you have done by getting a massage, night out with friends, a movie, or some new work out clothes. As much as staying motivated and on track is important, it is also necessary to recognize the hard work you have put in and how good it makes you feel!
"Water is the driving force of all nature" -Leonardo Da Vinci
Good ole H2O. Drinking water is important for all life, but drinking the right amount can make or break your exercise routine. Water regulates your body temperature and lubricates your joints as well as transferring the nutrients in your body to give you energy and keep you healthy. Signs that your body is not properly hydrated are fatigue, muscle cramps, and dizziness. One easy way to check your hydration levels is the color of your pee! If your urine is consistently colorless or light yellow you are probably drinking enough water and properly hydrated. Dark color or amber colored urine are red flags for dehydration.
So, how do you know if you are drinking enough water while you are exercising. While there is not exact science because each of our bodies are different, the first thing to consider is how much you sweat, the humidity of your location, and the length and intensity of your exercise routine.
The American Council on Exercise has suggested the following guidelines for hydration before, during, and after your workout (Familydoctor.org).
Drink 17-20 ounces of water 2 to 3 hours before you start exercising.
Drink 8 ounces of water 20 to 30 minutes before your work out or during your warm up.
Drink 7-10 ounces of water every 10 to 20 minutes during exercising.
Drink 8 ounces of water no more that 30 minutes after your work out.
Use these general guidelines to help prevent dehydration and keep your body running at peak physical levels. Always check with your doctor if experiencing unusual symptoms or if you have unique conditions affecting your work out routines.
Familydoctor.org. (2016). Athletes: The importance of good hydration. Exercise Basics. Retrieved from http://familydoctor.org/familydoctor/en/prevention-wellness/exercise-fitness/exercise-basics/athletes-the-importance-of-good-hydration.html
Your core. These muscles are right smack dab in the center of your body and can make or break that swimsuit you have been eyeing during the summer season. Core strength goes much farther than just looks though. Building your core can help improve your strength and performance in other physical activities. Your core muscles include your abs, back muscles, and muscles around the pelvis, which connects your upper and lower body. A strong core can help improve the function of your arms and legs as well as provide stability and balance. You use your core in almost every movement you do throughout the day, whether it be household acts, on the job movements, as well as sports and other fun activities. On top of that a strong core can help prevent back pain, which throws a wrench in any physical activity, even the necessary movements. Weak core muscles also contribute to slouching and poor posture. Good posture can trim your silhouette and project confidence into the world! More importantly, it lessons wear and tear on the spine and allows you to breathe deeply, helping oxygen get to areas in your body which need the healing. Follow this simple workout routine at home when you can't make it to the Body Loft!
Warm Up: 30 seconds each
-Speed Skaters -Jumping Jacks -Forward Lunge (Alternating Legs) -Squats (Add a Jump!)
-Booty Kicks -Jog in Place -High Knees
Work Out: 30 seconds each
-Mt. Climbers -Sit Ups -Squat Jacks -Bicep Curl (Use a full Water Bottle or Rock!) -Tricep Extensions -Leg Lift (Laying Flat on the Floor) -Wall Sit -Plank -1 Legged Shoulder Press -Push Ups
Cardio Blast Combos 30 Second Each
-3 Jumping Jacks to 3 Push Ups -5 Booty Kicks to 5 High Knees
-2 Forward Lunges to 2 Squat Jacks -3 Mtn Climbers to 3 Plank Jacks
We are about seeing and feeling results here and committed to helping you achieve your goals no matter what they are at this time in your life!