Exercise: Tips to Get Moving
Mornings are cooler and darker so it’s hard to meet your neighbor for an early a.m. walk. Nights are busier with sports and homework and your favorite shows, so it’s challenging to make a class at the gym. If you’ve fallen out of the habit, you can probably come up with a dozen reasons you’re no longer working out, but you probably also know that exercising is one of the best things you can do for your mind and body.
Heidi Weinberg is a personal trainer at the Ridgedale YMCA, specializing in active older adult fitness, Kettlebell/TRX fusion, Pilates and strength training. She is certified as a Personal Trainer and Health Coach by the American Council on Exercise. Weinberg says that time and creating a habit are the biggest stumbling blocks to starting or continuing and exercise program and shares her recommendations for establishing a lasting routine:
“The best thing to ensure success is scheduling workouts in your calendar like a doctor appointment – no excuses. Start small and gradually increase intensity. If you are doing no physical movement now, start with two 10-minute walks a week.
Another suggestion is to make rules for yourself: Never miss a Monday. Never go more than two days in a row without working out. And only compare yourself to you yesterday. Was your workout a bit longer today? Did you lift a heavier weight? There will always be someone faster or stronger than you. If you want to create an exercise habit, lay your clothes and shoes out the night before. Pack your gym bag and keep it in your car.
Personally, I feel that all women should lift weights. I work with many older adults and this is the key to staying strong and independent as we age. There are always new fitness trends, but whatever you like and will keep doing is what’s best for you.
Some other tips are:
- You don’t need to spend hours working out. Two or three 30-minute strength sessions a week plus lots of leisure walking and a higher intensity cardio day are all you need (depending on your goals).
- Meet a friend for workouts or join a class to stay accountable.
- If you aren’t sure of your form, want new ideas or want to ensure you’re not wasting time at the gym, hire a trainer.
- Look for a mantra or quote you can identify with.
- Don’t rely on the scale to tell you if you’re fit. Weight is only one component of fitness. Look at body fat and lean muscle mass well.
In order to create new habits, you need to set yourself up for success. If you want to lose weight, clear the junk food out of your house. Put protein bars, apples, 100-calorie packs of almonds or packets of almond butter in your car and purse. Eat them before you become ravenous so you have self-control when mealtime comes. And drink water!”
