I like to move it…move it!
You need to exercise. I need to exercise. We all need to exercise. The problem is, once you quit moving so do your endorphins and things start to look a little depressing and gloomy.
#1 Make time…no matter how busy…make the time!
We think we don’t have time but actually we do. I have found in my experience, the more time I make to move my body the more time I have in the day. Funny how that works! I think it is because I have more energy and I am sure that endorphins have something to do with it as well. The truth is, the more you move, the more active you become!
#2 Find something you love to do!
You need to do something you love. It doesn’t really matter what it is as long as you do it. I love to strength train and I love to run. I know it sounds funny, but I get a thrill being able to lift those weights and I love how it makes me look. Truth be told many years ago I hated lifting those weights, now I won’t go a day without doing it.
You may love yoga. I have not learned to love it yet but I am trying. It is very good for you and I know how much better I do feel once I complete a yoga workout. Walking may be your thing! There is nothing like getting out and getting a little fresh air and moving your limbs. I like walking in my neighborhood at night when the sun is setting. It just feels so peaceful ending the day with a good ole walk. Sunset beach walks are also another favorite of Mike and I’s.
#3 Pair it with something you love!
The thing that I am trying to say, is that if you choose something you don’t like to do and have a higher purpose you reach new heights of satisfaction you would never have known otherwise. For instance, I am not very fond of bike riding but Mike loves it. I am willing to give it a whirl when it means I get to spend more time with him. One of these days I am hoping something about biking riding clicks for me. It is weird to live in Southern California and not like bike riding. I think I might be the only one.
Experiment and find what is right for you. Some people like to play team sports. If that is you, then join a basketball team or perhaps a volleyball team. Sometimes if you pair it with being social then it doesn’t feel like exercise. Dance is exercise too! One of these days Mike and I are going to take dance lessons together. Arthur Murray here we come.
#4 Clarify what you want to achieve.
Do you want to lose weight, de-stress, build strength, improve your golf game, rebuild your knees? If you need to get to the grocery store, you have 3 choices, walk, ride your bike or drive. If you want to rebuild your knees, you are not going to pick lunges as that just doesn’t make sense. If you can’t figure it out, don’t be afraid to hire a professional certified trainer. Mike is a certified personal trainer and he would be more than happy to help anyone find their passion with fitness and sports. He can help pair your goals with a good program that you will enjoy.
#5 Make an appointment with yourself for exercise.
Schedule it into your day. The reason I say this is because, if you show up you will do it.
#6 Get more out of a shorter amount of time.
That is the principle of high intensity interval training (HIIT). The idea is that you start out slowly and build up to intense bursts of effort. You do this about 10 times and you have a really good workout. Bill Phillips recommends you do a 5/25 – you go 2 minutes walking, 2 minutes jogging and then run as fast and hard as you can for 1 minute. Repeat this 5 times. When you get bored with that then you can do 1 minute pedaling slowly, 1 minute pedaling your heart out for about 15 times. You can vary it any way you want. Tests have shown that this works for reducing body fat levels. If you have no fat to spare…this workout is not for you. You should stay with more endurance type exercises. You can also do the same with weight training workouts. Start out with lower weight and build up. You can vary the muscle movement so you don’t have to take the one minute breaks.
#7 Do your homework and know why you are moving it and shaking it!
It helps to know that if you don’t work out on a regular basis that you are going to struggle with mobility at some point in your life. I was a stubborn bull for many years and now I get it. Every since I started moving at least 30 minutes each day I can touch my toes, my hips no longer hurt and most importantly I have the best endurance I have had in my life. Exercise prevents heart disease, diabetes, cancer, depression, osteoporosis and arthritis (just to name a few). Exercise makes you smarter (proven), leaner and healthier. If that isn’t enough exercise gives you energy!
#8 Make sure your children are shaking their booty!
Studies show that children perform better academically if they get regular exercise. Not just a little bit, but significantly! (read Spark: The Revolutionary New Science of Exercise and the Brain” by John Ratey, M.D.) My kids know how we feel about moving in this house. Thankfully Kellie is very into fitness and Kristen riders her bike daily. I think the examples Mike and I set for them has helped them as they enter into young adulthood.
#9 Look for a mentor!
There are tons of people out there who want to help inspire people to get fit. These are the people you want to find and welcome them into your life. The secret is to find someone who you respect and that inspires you. Join an online fitness group, join one of my free challenge groups. Just reach out and get started today.
#10 Exercise just like food, changes everything.
Bottom line is everything you do and eat makes either a positive or negative impact on your life. Do not think you need to run a marathon to be fit. Start by looking for something that you enjoy and build on that. There are so many ways to get moving and start your fitness journey. Pick one and go for it.
Here are some of my favorite things to do: