Last week I went over the basics of nutrition. This week, I'll go over the basics of exercise. Now, this is probably going to be a little different than what you're used to hearing from a health expert. One- I'm not an expert. I'm just me. Two- I'm pretty sure most of you have heard the good old "you should workout because..." speech more times than you can count. I'd rather present this in a new fashion than try to beat a dead horse.
Now, I know a lot about exercise. It's what I majored in and it's what I enjoy, so I keep up with the latest and greatest techniques and tools. What I've learned is that there is a whole lot of ways to exercise. You've probably heard terms like "cardio" and "strength training". And within each of those categories are things like running, yoga, biking, Pilates, swimming, free weights, plyo, Zumba, bootcamp, step, Crossfit, water aerobics, HIIT, etc. The list could go on and on with types of exercise. Just check out Pinterest. With SO much out there, how are you supposed to know what to do? What will make you look and feel great?
Here's the skinny: you should shoot for 30 minutes of moderate exercise most days of the week. That's a good baseline, a good goal to work towards. 30 minutes a day means you can consider yourself "active" in your lifestyle. And that 30 minutes can come any way you'd like. It can come from a nightly walk with a friend or your family. It can be a combo of classes offered at your gym. It can come from weeding your garden. It can come from getting up and moving during work breaks. That 30 minutes does not have to be consecutive! 30 minutes is 30 minutes, no matter how you add it up.
Here's were I'm gonna tell you something new. That 30 minutes does not have to be doing something you hate. WHAT?! I'VE BEEN LIED TO MY WHOLE LIFE? I DON'T HAVE TO DREAD EXERCISE?! Yes! Exercise is simply moving your body. You can move it however you like. Personally, I hate running. It's not my thing. Does that mean I'm a weakling? Heck no! So what if I'll never run a marathon? I'll bet I can hold a plank longer than you can! My point is that exercise is meant to be enjoyed. With so many options, find something you enjoy! And if you can't find something you enjoy, make up something new!
After I had my daughter, I was very limited in what I could do physically. I had gained a lot of weight and despite breastfeeding, that weight had no intention of going anywhere. I was pretty down on myself when I realized I'd gone from a size 6 to a size 14. I had to do something, but I wasn't really capable of much. So I started cooking. I could handle standing for a short time, so I started there. It wasn't much, but it was something I could do. Then I turned on some music. Cooking and bouncing. That's all I was doing. That got me moving. For a while, I just had music on all the time because I would bounce along to the beat. I didn't lose much weight that way, but I got stronger. Within a couple months, I got back on my elliptical. I started with five minutes a day. That killed me. I worked my way up slowly, very slowly. After a few months of that, I added in some strength training. For my baby girl's first birthday, I bought myself a pair of size 6 pants. Yesterday, I bought another pair.
My point is that you can do it. If you saw me today, you would never guess that last year I was barely able to walk. Last year I was bouncing in my kitchen. This year I teach a fitness group out of my home three times a week, swim 3-5 times a week, go on walks daily, do a little personal training, and even do some Zumba (although that's not really my thing). Anything that gets you up and moving counts as exercise.
This week, find something you love doing. It can be anything: dancing, running, swimming, gardening, chasing your kids, playing video games, watching TV, hanging out with girlfriends... I don't care what it is as long as you love doing it. Then find a way to move while you do it. If it's something that already requires movement, you're set. If it's something sedentary, like watching TV or reading my blog, get up and move while you do that. Put the TV in front of the treadmill. Pull up facebook on your phone or tablet and surf while you ride a stationary bike. Get your girlfriends together for a Pintrest night and try all the workouts you've pinned. This week, get up and move! Why? Because you are worth it!
Good advice! Something I know but should probably do more of. You're doing a great job.
ReplyDeleteDid you see this article? http://well.blogs.nytimes.com/2013/05/09/the-scientific-7-minute-workout/
ReplyDeleteIt links to the peer-reviewed article it's reviewing, if you'd prefer the more scientific source. What do you think of this workout?
I did it once last week, and I was mightily sore afterward. But because it went so fast, it wasn't bad at all. This post of yours reminded me that I should do it every day this week . . . starting today!
I live a mostly sedentary lifestyle, but every now and then I get the urge to be one of those people who works out regularly. And for those few weeks, I feel so great! I love the feeling of strength that comes from regular exercise.
Jenna, I LOVE HIIT workouts! I do them most days of the week. There is a lot of research on HIIT (high intensity interval training) that shows the benefits of short, fast pasted workouts. There is a "brand" of workout called Tabata that is my personal favorite. Started by a man in Japan, these workouts are 8 minutes long and consist of full body exercises performed in a circuit. LOVE!
ReplyDeleteOne thing to keep in mind is that these workouts are NOT high calorie burners. They rev up your metabolism for up to 24 hours, which is awesome, but they should not take the place of cardio workouts for weight loss. My advice on weight loss is if it's too good to be true, it is.