Start from scratch
Easy ways to move more that don’t involve the gym
Don’t have 30 minutes to dedicate to yoga or a bike ride? Don’t worry. Think about physical activity as a lifestyle rather than just a single task to check off. Look at your daily routine and consider ways to sneak in activity here, there, and everywhere. Need ideas? We’ve got them.
In and around your home. Clean the house, wash the car, tend to the yard and garden, mow the lawn with a push mower, sweep the sidewalk or patio with a broom. Sounds silly? You'll be surprised!
Bike or walk to an appointment rather than drive, banish all elevators and get to know every staircase possible, briskly walk wherever you can, park at the back of the lot and walk into the store or office, take a vigorous walk whenever you can.
With the family. Jog around the block, make a neighborhood bike ride part of your dailey or weekend routine, play tag with your children in the yard, walk the dog twice a day. They'll appreciate it too!
Just for fun. Dance to music in or out of the house, gently stretch while watching television. Cherck out some Youtube videos (Just Dance).
Make exercise a fun part of your everyday life !
NO EXCUSES
Making excuses for not exercising? Whether it’s lack of time or energy, or fear of the gym, there are solutions.
“I hate exercising.”
Many of us feel the same. If sweating in a gym or pounding a treadmill isn’t your idea of a great time, try to find an activity that you do enjoy—such as dancing—or pair physical activity with something more enjoyable. Take a walk at lunchtime through a scenic park, for example, walk laps of an air-conditioned mall while window shopping, walk, run, or bike with a friend, or listen to your favorite music while you move.
“I’m too busy.”
Even the busiest of us can find free time in our day for activities that are important. It’s your decision to make exercise a priority. And don’t think you need a full hour for a good workout. Short 5-, 10-, or 15-minute bursts of activity can prove very effective—so, too, can squeezing all your exercise into a couple of sessions over the weekend. If you’re too busy during the week, get up and get moving during the weekend when you have more time.
“I’m too tired.”
It may sound counterintuitive, but physical activity is a powerful pick-me-up that actually reduces fatigue and boosts energy levels in the long run. With regular exercise, you’ll feel much more energized, refreshed, and alert at all times.
“I’m too fat,” “I’m too old,” or “My health isn’t good enough.”
It’s never too late to start building your strength and physical fitness, even if you’re a senior or a self-confessed couch potato who has never exercised before. Very few health or weight problems rule exercise out of the question, so talk to your doctor about a safe routine.
“Exercise is too difficult and painful.”
“No pain, no gain” is an outdated way of thinking about exercise. Exercise shouldn’t hurt. And you don’t have to push yourself until you’re soaked in sweat or every muscle aches to get results. You can build your strength and fitness by walking, swimming, or even playing golf, gardening, or cleaning the house.
“I’m not athletic.”
You don’t have to be sporty or ultra-coordinated to get fit. Focus on easy ways to boost your activity level, like walking, biking or even working more around the house. Anything that gets you moving will work.