What is the main reason you give for not getting enough exercise in your day?
Are you too busy, too tired when you get home from work, or just don’t have the energy to even think about exercising?
We give all sorts of excuses. What if activity wasn’t a dreaded thing and what if you could make it fun and fit it into your normal everyday routine? It is possible to incorporate more activity into your day by doing simple things.
First, start off slow. Exercise five-to-10 minutes per day the first week. The next week, increase the time by five more minutes and keep increasing each week by five minutes until you reach 30 minutes a day. This should take you about six weeks to gradually build up to your goal of 30 minutes a day.
Second, you have to identify slots throughout the day where you have a little extra time - only 10 minutes three times a day.
The truth is - you don’t have to exercise for 30 minutes straight to get the benefits of exercise. You can split it up during the day however you like. For example, if you must go to McDonald’s for lunch, don’t park there, park a few lots down and walk there. It may sound silly, but that could be your 10 minutes of extra activity during your lunch break.
When you get home and you sit down to watch your favorite show - stand up. Something as simple as walking in place during your show or doing jumping jacks during the commercials can help increase daily activity. When you get a phone call, get up and walk around instead of sitting during the conversation. If you do decide to set aside a specific time to exercise daily, make it something you enjoy so it doesn’t seem like a chore. Whether it is swimming, hiking, yard work, sports or biking, pick something you know you will stick with.
Another important thing to remember is to surround yourself with support. Family, friends or coworkers can help you stick with your activity routine when you might want to slack off. Motivation is the key to achieving what you have planned for yourself. Stay positive and just do it.
Josey Crew, RD, LD is a clinical dietitian for Lincoln Trail District Health Department. Nutrition counseling is available for children and adults by appointment at the LaRue County Health Center. Monthly classes are also offered for weight loss and people with diabetes. For more information, call 270-358-3844.