We all know that moving our bodies is healthy. For many it is also really challenging with injuries, Covid restrictions, time constraints, body aches, lack of motivation, and even not knowing where to start. We also all know those people with perfect bodies that somehow seem to have unlimited time to workout and it can be a little intimidating when you see them at the gym.

This topic is really near and dear to me, because I really enjoy working out, but I am not a gym rat with a prefect body and perfect diet. I like my junk food. I am clumsy and have dealt with multiple injuries and knee surgeries. So many times we think we are to busy to fit exercise into our lives. And believe me, I am as busy as anyone. But I promise, once you make that commitment to find the time to add fitness into your life, you will be so proud and will see the benefits before you know it.

No matter what challenges you face, you should try to fit moving your body regularly into your life. It is crucial for you both mentally and physically. In an article written by the Mayo Clinic, they cited the top reasons to exercise as:

1. Exercise controls weight

2. Exercise combats health conditions and prevents: strokes, high blood pressure, depression, anxiety, diabetes, arthritis, falls and many kinds of cancer

3. Exercise improves mood

4. Exercise increase energy

5. Exercise promotes better sleep

6. It increases your libido and puts a spark back in the bedroom

7. Exercise can be fun

So, where do you start? You start slowly and on your own terms. Make a deal with yourself, that you will do some type of movement 4-5 days per week. I know that sounds like a lot, but stay with me here, it is not! People think that to get a good workout, they need to go to a gym or run for miles, and that is not the case. Here are some ideas for starting slow if you have never worked out or it has been a while:

1. Every day when you get to work, park three spaces farther from your building

2. If it is close enough, walk your child to school instead of driving them

3. Take the steps instead of the elevator. If you are on a high floor, take one or two sets of stairs and then the elevator

4. Instead of letting the dog just use the doggie door, take him/her for a walk. You can start with 10 minutes and work your way up to 30-60 minutes

5. Get a pedometer, or use the one your phone probably has and set a step goal

6. Clean your car

7. Clean your house

8. Take a family walk every night and set a goal time, like 30 minutes

9. Go on a bike ride

10. Download a workout app like ifit or beachbodyondemand.com and do a beginner workout

11. While watching TV, do a short workout routine – repeat each 2-3 times

12. Monday/Tuesday – 10 squats, 15 crunches, 10 jumping jacks, 10 pushups, 10 lunges, 20 second run in place

13. Wednesday/Thurs – 12 squats, 20 crunches, 15 jumping jacks, 12 pushups, 12 lunges, 25 second run in place

*You can always do more, if you are more advanced. I guarantee, if you start this way and make a goal to do it for three weeks, you will get into a routine. You can also add additional exercises like burpees, planks, high knees, mountain climbers, and side lunges. Pinterest.com has some great short workout routines. Also, if you are unfamiliar with any of the exercises I mentioned, go onto you tube and watch a video on the correct way to do each one.

Here are some ideas to help you stay motivated:

1. Find a workout buddy – One that will push you and you will push them. I used to meet a friend in the morning before work at the gym. She would sit on the bike for five minutes and then suggest we go get coffee. You need someone that makes you want to complete your workouts

2. Crank up the tunes. I love to workout to music and it really pushes me

3. Find a workout that does not cause stress – You should not have to stress about working out. Working out should be a stress reliever. So, if you only have time for 25 minutes in the morning, then just do a 25 minute workout or split it up and do 15 minutes in the morning and 15 minutes in the afternoon or evening

4. Variety – try new workouts, take your workout outside

5. Find a workout you love and master it

Let’s talk about our self talk when it comes to fitness. I love working out at home and push myself even when I don’t feel like it. However, when I find myself on a hiking trail, my negative self kicks in. Instead of just enjoying the beauty of nature and the workout, my mind tells me things like – It is too hot, if you go any further you will have a hard time getting back, you can’t do anymore, you can’t breathe etc.. We are all stronger than we think. Instead of letting that negative self talk hold you back, let it propel you forward so you don’t miss out. Also, remember this is your journey. Don’t compare yourself to anyone else. You should be right where you are, not where someone else is. Your body and mind deserve to be taken care of as much as anyone else’s.

Find a workout you like, and you will stick with it. That does not mean it will not be challenging and you will not be sore, but what fun is life without some challenge? You can do this!