Welcome to Week 2 of Weight Management! Still celebrating Healthy Weight Week last week. In case you missed Week 1, here is the post.
This week we are going to get things moving – as in exercise! Have you thought about what activity you enjoy…or at least something you don’t dread?
I know not everyone enjoys exercising. Sometimes it’s about time, convenience and/or finding something you enjoy.
I want to help you find what moves you! Exercise actually gives us energy! It has also been shown to reduce stress, anxiety and depression as well as keep us looking and feeling younger.
Think about how you feel after you’ve been sitting around for hours versus how you feel when you’re up moving around. You feel better when you’re active, right?
You don’t have to spend HOURS at the gym to get the benefits of exercise.
If you’ve taken a break from exercise, you can start with something simple like a 20-minute walk. Look at ways you can add more activity into your day – a short walk during your lunch break, another walk after work perhaps. If finding 20-30 minutes at a time is challenging, see how you can break it up into smaller chunks of time. 10 minutes here and 10 minutes there (also called exercise snacking) – it adds up!
The key is to start with something. Remember, it doesn’t have to be all or nothing.
What gets measured gets done.
A pedometer is a great way to see how active you are and to get an idea of how many calories you burn during the day. It really helps to have a goal of 10,000 steps per day and see how close you can get to that each day. However, if 10,000 steps seems too much right now, just start with recording how many you do in a typical day and aim to increase it by 500-1000 steps each day. You’ll soon notice how effortless it is to reach 10,000.
Find a friend or coworker that has similar goals and figure out something you can do together to help keep each other accountable. For many people, this can be a huge help and a great motivator.
Do you prefer to workout at home? Great! Do you want to go to the gym? Great! There are plenty of exercise options so try to find something you’ll enjoy so you’ll look forward to it.
Here are just a few suggestions:
12 Days of Fitness (this can be used all year long, not just the holidays)
7 Day Arm, Leg, and Ab Challenges in The SHG Community Facebook Group
Here are some extra tips for exercising to help you make the best of your workout:
Whatever exercise you decide to do, just make sure it’s fun!
Tip #1: Put the days and times on your calendar to work out just as you would for an important appointment.
Tip #2: Get your workout clothes ready the night before and have them laid out all ready to go. Have them be one of the first things you see when you wake up. If you workout in the morning, put your workout clothes on as soon as you get up, before you do anything else.
So here is your strategy summary for this week:
– plan to fit exercise in your daily/weekly routine
– find an activity that will interest you
What type of exercise will you plan to do this week?
Download your FREE Daily Meal & Exercise Worksheet.