Quick fitness

May is National Physical Fitness and Sports month.

We all have our personal challenges and the best we can do is to wake up every morning and make the most of every day.

This month is designated to raise awareness about the important role physical activity plays in maintaining health. Honestly folks, who doesn’t know why it’s important to be active? Beyond the aesthetics of weight loss and muscle growth, physical activity is necessary for heart and mental health as well as a plethora of other benefits.

Plain and simple you should be getting atleast 150 minutes of activity a week. Here are some tips to overcome some of your obstacles:

“Staying Fit on a Tight Budget and Schedule”

• Make a schedule
o Eating schedule – plan for the week. Where are you going to be throughout the week, will you have time to eat at home or do you need to take food with you? Will you have time to make dinner every night or do you need to cook on Sunday or make a large meal on Monday so there are leftovers or do you need a meal you can make in 20 minutes or less?
o Fitness schedule – plan for the week. Where are you going to be throughout the week, will you have time to go for a 30 minute walk or do you need a 10 minute workout you can do in morning before the kids wake up? Will you have any time for a dedicated workout or will you have to build it into your day by walking to an errand or taking the stairs to an appointment.
• Life happens – learn how to roll with the changes in your day and have backup plans in place.
o If you don’t know if you will have time to come home for lunch, pack some food and hope for the best, but atleast you aren’t left digging for snacks in your diaper bag.
o If a sick kid home from school throws a wrench in attending your daily class, have a workout you can do in your house or if it’s a little one, pop them in the stroller and head out for a jog/walk.
• There is no “good time” – don’t wait for Monday or after a holiday. Today is the day to make a change and right now is the best time to do so!
• Stop making excuses! Find solutions.
• Make time for yourself and don’t feel guilty about it!
• Include your kids – it’s great for kids to participate in your healthy lifestyle so they learn its importance and natural inclusion into daily life.
• Use it to add quality time with your spouse – take a walk after dinner, join a tennis team, perform partner exercises, or take a new class together (dancing, yoga, boxing).
• Bodyweight, bodyweight, bodyweight – remember all you need is your own body to increase cardiovascular (heart health) and muscular strength. And don’t forget to stretch!
• Inexpensive exercise equipment
o Use the environment you have around you:
• At the park – steps, benches, hills, trees
• In your home – steps, railings, tiled floors, couches/chairs
• At work – stairs, long hallways, surrounding neighborhood environment, parking distance
o Jump rope
o Resistance tubing
o Dumbbells/small weighted balls
o Physioball (birthing ball)

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