FUN

Does your workout feel more like work than fun? No wonder it’s hard to stick to.

How can you add some fun into the routine? Break the routine! Expand your horizons.

Try a different activity:

Usually walk? Try swimming.

Usually do an aerobics video? Try a belly dancing aerobic or ballet aerobic video.

Usually alone? Try a workout buddy.

Usually at home? Try a free 1-week trial membership to a gym (most gyms offer that or a daily rate like the Y).

Usually exercise in the evening? Try a morning workout when you might have more energy for a better workout and will get the added benefit of having a revved-up metabolism all day!

Usually wear sweatpants and a baggy sweatshirt? Try a pair of shorts and t-shirt.

Usually do your sets and reps and watch the clock on your cardio? Try putting on your favorite rock album from the 70’s and dance like a fool until you giggle at yourself.

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Flexibility Training

Flexibility training or stretching is something that is generally overlooked by people until they become injured

Stretching is often recommended to overcome injury and prevent future problems.

Stretching should be used an injury prevention tool.

Being proactive is always better than being reactive.  So what are the benefits of being more flexible?

Stretching before can reduce muscle fatigue, giving you a better workout.

Stretching before can reduce injury by preparing the muscles for the load of working out.

Stretching after can reduce the lactic acid in muscles, giving you less soreness after a workout.

Stretching with a wide range of stretches should be a part of EVERY workout, before and after.

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HOW MUCH Exercise?

How much and what kind are good questions.

Only you and your doctor can determine what is right for you.

Whatever type of exercise you and your doctor decide you should try, remember to keep it balanced.

A well-balanced workout includes stretches, cardio training (to condition your heart and lungs), and some toning exercises (to make stronger, leaner muscle and improve bone density).

Training with weights does not necessarily make someone’s muscles “bulk up.”

Your results with working out depend on your current fitness level, general health, sometimes genetic factors, plus what you do and how (how much weight, how often, how long).

A complete 30-minute cardio workout may have 4 minutes of warm up, 4 minutes of stretching, 15 minutes of cardio (with a water break and heart rate check), then 3 minutes of cool down and 4 minutes of stretching.

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LISTENING TO YOUR BODY

There are contradicting reports about every aspect of health. How are we supposed to know what is best for our body?

A good place to start is by feeling (listening to our body) and thinking about our habits, and getting more information when necessary.

Your body has a built-in message system with channels routed along the nervous system and centered in the brain.

Sometimes the message is sent as pain, sometimes as a sense of wellness.   These effects may be realized after the behavior is stopped, after the behavior is begun, or not at all.

You aren't born knowing causes and effects (external or internal) of behavior.  Listen and learn.  When you "listen" to your body, what is it "telling" you?

Maybe your body has sent messages (ie. shoulder pain) but you don't know how to interpret them.

Even more challenging are messages that can be easily misinterpreted (i.e. tired = dehydrated, or malnourished, or tired = been awake too long).

Even without an owners manual, we are not lost in the dark about our own body.  Our knowledge about life grows by leaps and bounds each day.

Let our self awareness as a species and as individuals expand as you apply thought to your own behaviors and situations and the effects they have on your unique body.  Listen / respond / listen / respond / listen... feel good.

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HABITS AND HEALTH

Habits dominate almost every aspect of our lives.  They’re not all bad. Habits can save us effort, as they are formed by repeated effort until a behavior is automatic.

Bad habits, good habits, same story. Forming habits, whether for the better or worse, requires effort and commitment.

Habits can have a great impact on wellness, positive or negative.  Habits are repeated behavior, so the affect is greater with accumulated effects.

Humans are imperfect, but we're not hopeless or helpless.  We have the ability to assess our own moves and slowly change our behavior, if we have the determination and vigilance.

Changing old habits isn't easy. It takes motivation, understanding and knowledge. We don’t need nags and guilt trips about what we're doing wrong.

We do need to focus is on what makes us feel good, what enhances our health, and how to bring these things into our lives on a daily basis.  The way you do things is as much a part of your habits as what you do.

The way you sit and stand, the way you do housework (if at all), the way you move and use your body, how much you eat and drink (and what) all affect the way your body feels.

Sometimes there is a direct action-reaction connection (ie. eat a half gallon of hot salsa in one sitting => gastrointestinal distress).

Other times there are both direct and indirect effects from behavior (ie. poor posture =directly=> sore back muscles, but also =indirectly=> reduced lung capacity, therefore reduced oxygen in the brain and reduced alertness).

If we remember to find renewed motivation and tips through our gains and losses, we are always walking the path of wellness.

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All Work and No Play?

"Workout" is not the best way to describe exercising.  If exercise is all work and no play, then very few people will like it or even want to try.

One aspect of exercising that most non-exercisers don't know is that the mind, spirit, and body are stimulated to new levels.

It's physical, and psychological, and often social, or whatever else you make it.

My philosophy of exercise is that everybody who seeks wellness can find types of exercise to enjoy.

Whatever you do, whether it's walking, yard work, sports, martial arts, or non-competitive fitness classes, you better do something cause wellness is a use-it-or-lose-it aspect of life.

It's progressive: you either improve or declinel. And most of the time, it's your choice.

These Beginners Tips are relevant to all types of exercise, in that body structure and safety are applied.

An understanding of basic bio-mechanics is important, so the Randomosity Fitness Newsletter “ Muscles” section is available for your review.

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How to get Started with exercise

Start with a visit to your doctor to get a check up and recommendations for the type and duration of exercise you should pursue.

Beginners need to start with small amounts of exercise at low intensity and build up to more challenging or longer sessions.

Sometimes that means taking a 5 minute walk is enough. Start with that small, 5-minute commitment.

When you are comfortable with that and have made it a habit, part of your daily routine, then start taking a 5 minute-walk twice a day. Add a minute here and there until you eventually build up to a 10-minute walk. Then eventually give yourself a 10-minute walk twice a day.

Slowly add the intensity, slowly add the time. It is a small, easy start, and gradually improves your ability for more.

Is 5 minutes a day really enough? Well I guarantee you it’s better than not taking a 5 minute walk or getting some kind of exercise.

Consult with your doctor, she can run tests to determine your appropriate effort levels and safe type of exercise for you to begin.

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THE BUDDY SYSTEM

For even better results get a workout buddy.  Not someone who walks with you to the bakery for donuts, not someone who cancels on you four out of five times.

Find someone who is either a neighbor and nearby friend who would also like the extra help of a walking or a workout buddy, or you can take your own or borrow a 4-legged friend for a walking buddy.

For best results you can hire a personal trainer who will have health and exercise expertise to help you beyond the average workout-buddy.

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PERSONAL TRAINERS

Personal Trainers should be experts in exercise and health.

There are several educational and certification programs they may have credentials with. Here are links to some of the certification organizations:

IFPA, the International Fitness Professionals Association http://www.ifpa-fitness.com/

IDEA Health and Fitness Association http://www.ideafit.com/

ACE, American Council on Exercise http://www.acefitness.org/fitfacts/fitbits_list.cfm

A physical therapist specializes in personal training for recovery from injury. A personal trainer is focused on more generally fitness and working with you to meet your health goals.  Your local health club can refer you to a nearby personal trainer.

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The 100 a day way!

Research suggests that subtracting 100 calories a day could go a long way in helping you manage your weight. There are many ways to burn 100 calories through physical activities. It can be as simple as walking your dog around the neighborhood, gardening or kicking around a soccer ball. Here are some tips to making fitness fun.

Easy Ways to Burn 100 Calories: Activity Minutes Needed *

Gardening 20, Washing the Car 20, Walking the Dog 20, Pushing a Stroller 20, Bicycling 25, Aerobic Dance 15, Skating, Roller 15, Jogging 15 * Based on a 150 pound person

Find out how many calories YOU burn when undertaking your favorite activities with this weight / activity calculator.

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EXERCISE GEAR

Essentials:  Comfortable clothes that breathe (don’t hold moisture and heat in).  Shoes that are appropriate for your type of exercise.

Extremely Helpful:  Water bottle so you can wet your whistle as needed (remember - 8 cups a day!)  Watch so you know how long you’ve been doing which exercises, and to check you heart rate periodically.

Helpful:  Music can be a big motivator. It can keep you up to speed, and add inspiration. Caution when using a walkman on the street. Keep one ear uncovered for emergency and safety if you have to have music while you exercise outdoors.

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FADS

What were the exercise fads this past year? Giant balls and Pilates. The year before that it was yoga and stretchy bands. Before that it was tae-bo and ab rollers, before that kick boxing (generic tae bo) and ab rockers. Before that… oh you get the idea.

Just because it’s a fad doesn’t mean it’s bad. Pilates is a fantastic workout, as is tae-bo.

What’s important is that you have fun with whatever you choose to do, and that it is safe.   It won’t help motivate you if you spend a lot of money on a membership or piece of equipment or expensive video set.

You can exercise without any of those things.  Find the motivation inside yourself, don’t look for it “out there.”

Indulge within your limit so you can have some fun toys to work with.  Definitely expand your horizons and see what else is fun, what else can help you feel fit in new ways.

If possible, try out the videos before you buy (at the library or video rental store) and try the new piece of equipment at an equipment store or at the gym before you invest.

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