Fitness for Life

Shorten your workout

It's an easy belief to hold that if we can't go through our whole fitness routine then it's not worth doing at all. Oh, but it is. Shortening your workout time will insure you get one in and will keep you in practice. If you like to do a 30 minute run or walk in the park or on a trail, change it to 15 minutes. Or if the issue is the time spent in preparation, drop the ritual and do your run/walk around your neighborhood. Or cut your gym time from an hour to 30 minutes. Get in some cardio with your warm-up and cut your sets down to two instead of three.

Exercise in the morning

Some of us seem to be wired to exercise at a certain time of day. So, it can be a challenge to switch from afternoon or evening to the morning. Remember, it's only temporary. Set your alarm early and get a workout in before your busy day begins. You're more likely to do it in the morning before your to-do list becomes all consuming.

Make an appointment with yourself or a friend 

Some people have trained themselves to follow through on whatever they've entered into their calendar on their laptop or smartphone. Set reminders so your exercise date won’t slip your mind even on your busiest days. When exercise times pop up just tell yourself and your holiday companions you have a hard-start that can't be changed. Lock it in even more by working out with a friend. It can help you both stay accountable and stick with your daily fitness regimen. Carve out at least 20 minutes for cardio-conditioning or core-strengthening exercise a few days of the week. 

Add interval training - it’s short and effective

Walking outdoors is the simplest way to do interval training, but you can also do intervals indoors when the weather is bad. Try them on the treadmill, elliptical, or a stationary bike. Other options are interval jumping jacks or running in place in your living room. You can also take your interval workout to the mall. This can be a shortened version of your regular workout.

Don't forget your core

This is good on days when you’re not doing interval training, weight lifting or other cardio exercise, especially when the weather is bad. Do core strengthening exercises that target the muscles in your back, abdomen, pelvis, and hips. These muscles are critical for posture, flexibility, balance, and stability. When you have a strong core, you’ll find that day-to-day activities like lifting those heavy holiday grocery bags or your luggage into the overhead become easier. Here’s a quickie core strengthener that will get you off the couch. Lie on the floor with your butt against the couch and your legs at a 90-degree angle on the cushions. With your hands behind your head, crunch up toward the couch. Perform 2 to 3 sets of 15 or more repetitions.

Turn chores into an exercise opportunity

When it’s time to get the house in shape for the holidays, set a timer on the oven or your cell phone for 10 minutes, and then see how much of your house you can declutter before the buzzer goes off. You'll be dashing from room to room or upstairs and down. This will bring a real sweat to your brow. Or, while you’re waiting for the water to boil or doing the dishes try 10 leg raises to each side and 10 to the rear. Or my favorite: counter-top pushups. Stand back, put your hands on the edge of the counter, and do some half push-ups. Start with 5 and work up from there. Another option is to watch your favorite fitness video while you wait for the pies to bake. 

Give yourself time, space and silence

Enjoy some quiet time or treat yourself to a day at the salon or spa. Buddhist teacher Thich Nhat Hahn says to think of it this way: for optimum spiritual and emotional health—and in order to be effective in the world—time out for rest, relaxation, contemplation, meditation or quiet sitting, disengaged from all potential distractions, should be a part of everyone's day. A 15 minute break can do wonders for your well being.