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Start Today! 10 Tips to Get More Fit
By P. Lynn Richman, M.D.
It’s the beginning of another new year and many of us have resolved to make some health changes in our lives. An important component of this is EXERCISE. There are many excuses not to do it. You don't have enough time. You are too tired. You don't have enough money. You have small children. Here are some strategies to help you make fitness part of your plan.
1. FIND AN ACTIVITY YOU ENJOY.
Try new things- snowshoeing, ice skating, dancing. Try a new class at
your local community center or fitness club. Make it fun. It will energize you.
2. START SLOW
Aim for 30 minutes 2 days per week to start. An unrealistic initial goal may set you up for failure. If you have not exercised in a long time or have chronic medical conditions, you will want to check with your doctor first to find out any possible restrictions- After your exercise program becomes part of your routine, you may be able to reach a goal of 60 minutes 4 or more days per week.
3. PUT IT IN WRITING
Schedule your fitness time in your daily planner. Keep this appointment Just as you would a doctor's appointment. This is scheduled time for YOU-nonnegotiable.
4. FIND A FRIEND
You are more likely to stick to a program if you have a buddy to encourage you and be accountable to. Besides, it will allow you time to connect.
5. BREAK IT UP
No time for a scheduled block of 30-60 minutes? Try working out in intervals of 10 minutes at a time. For example, 10 minutes in the morning, 10 minutes mid day, and 10 minutes in the evening.
6. INCONVENIENCE YOURSELF
Take the stairs instead of the elevator. Park as far away as possible. Go talk to your coworker instead of calling or emailing. Walk to work or the store if possible. Even tiny changes can make a difference.
7. MAKE IT A FAMILY AFFAIR
No time away from the kids? Do it with them. Take a walk or bike ride. PLAY at the playground. Go rollerblading. Go sledding (you'll bum 250 calories in 30 minutes). Throw in an exercise DVD- your kids may enjoy doing it with you. Most health clubs have free or minimal cost child care.
8. GET A DOG!
(or borrow your neighbor's).
They love to go for walks regardless of weather and will let you know when it is
time for one.
9. SHAKE IT UP
If you are bored with your current routine, try hiring a trainer to pump it up. Group training is just as effective and less costly. Try online sites such as iTRAIN.com to download workouts. Resistance training 2-3 days per week will
help you burn more calories even while you are resting.
10.MAKE A COMMITMENT TO YOU
Don't let excuses get in your way. There are plenty of ways to get in shape without a great deal of time or money. Once you get in a routine and start reaping the physical and psychological benefits, you won't want to stop. A healthier you will mean lower medical expenses and possibly fewer medication.
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