Take Care Tuesdays- Exercise

I decided that I am going to try to make a posts every day.   Tuesdays are: Take Care Tuesdays. so on Tuesdays posts will be dedicated to ways we can take care of ourselves.  It is so hard to find time in the day sometimes to spend some time on ourselves. Sometimes we feel guilty or selfish if we do. But it is so important that we take the time.  There is a sang that goes, "You can not lift another, unless you are standing on higher ground". 

Today's post is going to be about taking the time to exercise.  It does not need to be a dreaded word.

A great tip is to make a schedule.  Schedule how long and what time of day you are going to exercise.  Also, make a months schedule of what exercises you are going to do each day.  I have found that when I have a schedule to follow then I am more likely to stick to it.

Time:  How long to exercise.  That is for you to decide.  If you are just starting out or don't feel like you have much time, then start with 15-20 minutes and work up from there.  You will find that once you start going, then you can actually exercise for longer. Just make the time you are spending exercising count.  For general health benefits it is suggested that you work out 30-60 minutes a day for most days of the week.  For weight loss 60-90 minutes a day of moderate aerobic activity most days of the week. I try for an hour.  Sometimes my workouts are shorter, but they are more intense. And sometimes they go a little longer.  You have to see what works for you and make adjustments as needed.

What to do?  Find something that you think you will enjoy. If you like to be outside, then go for a walk or a jog or ride your bike, better yet put a little incline to it and get a little more of a workout.  If you like to swim, then swim. If you like to dance, dance.  If you find it's hard to get out of the house, then get some workout videos and workout.  There are quite a variety of videos out there for any fitness level.  That is actually what I mostly do.  I don't have any travel time or have to worry about a babysitter.  I can pop in a video and get the sweat going!  My favorite videos are ones that push me, have great music and give me a total body workout in the shortest amount of time.  I love kickboxing with a little danciness to it, because they are fun and I feel like it works my full body.  But, if you find it hard to workout at home, go to the gym.  There are some no commitment, low fee gyms out there that offer a variety of fun classes. You don't have to spend money to work out. Walking, jogging, there are many exercises that you can do with no equipment. What ever it is, do something you enjoy and stick to it.

Goal, decide on a goal.  It could be a fitness goal, it could be a measurement goal.  What ever it is find something to encourage you and find a way to record it and possibly even share your successes.  Find an online fitness community or workout with a friend.  You can leave a comment here, I would love to hear your successes and trials and be some support. It's always fun to hear what workouts are working for others.  Just don't get discouraged. It takes time for our bodies to change.  It is not something that is going to happen overnight. If you miss a workout, don't sweat it, just pick it back up the next day. If you feel uncoordinated our clumsy, just keep at it, you will get it!!  Also, don't get obsessed with the scale. The scale does not tell all.  Muscle weighs more than fat.  So, if  the scales not changing and you are working out hard and eating right, look at your body and you will notice it toning and becoming more define.  Also, notice how you feel after you workout.  You have more energy your body is getting more healthy.  That is the most important thing.

Check-up, before you begin exercising just check with your physician to make sure there are not any health concerns that you need to worry about. Also, be aware of your body and any injuries you may have.  Wear the appropriate clothing, shoes,  braces and supports.  Warm-up before you work out and always cool down and stretch at the end.  Know your limits.  If it starts to hurt, take a break.  The worst thing for an exercise program is to get injured, it just throws everything off.  So make sure you are safe.

Be Active!  Choose to have a healthy lifestyle.  Make simple changes on top of your scheduled exercising.  If I have enough time at night I get my kids and go for a walk.  It is a great time to spend together and we are getting more healthy together.  Find things that interest you.  Play some tennis, shoot some hoops, work in the yard, hike to a waterfall, just find an active hobby.

Eat Well!!! I will cover this another day.  But nutrition and fitness really go hand in hand in a having a healthy lifestyle.