For many of us, early spring is when we start vowing to exercise more, but if you’ve been more of a couch potato than a gym rat since the pandemic—or longer—committing to a major workout can be intimidating. However, with the right approach, you can ease into a workout routine and make steady progress.
Remember: Any activity you incorporate into your day is a significant step forward. Every action you take matters. Age, timing, or size should never discourage you from starting. Make the choice to improve your well-being and happiness by taking small steps.
Ways to Help You Get Up & Get Moving
Adding more movement into your day doesn't require a new Spandex-heavy wardrobe or a pricey gym membership. What you do need is a plan and a positive attitude. Here are seven no-pain-but-some-gain ways to get yourself moving more this year.
1. Set Immediate Goals—and Reward Yourself
We are a nation that loves immediate gratification, we tend to care more about our present self than our future self. So while it’s important to have long-term goals like reducing your risk of heart disease, cancer and diabetes, you also need milestones you can reach short term, like walking up the stairs without feeling winded, walk your dog more often or hitting 3,000 steps a day by the end of the week. When you've completed those short term goals, reward yourself (with a manicure, a massage, a midday movie matinee, or a new pair of running shoes).
2. Mark Your Calendar
One way that helps make those small activity goals stick, is to add them to your daily schedule or add an alarm on your phone. Each morning over breakfast, figure out a few ways you will add in extra movement, and note them in your calendar.
3. Add New Habits to Old Ones
Fitness is all about creating good habits. The best way is to add a new habit to one you already have, is to start small. Creating these habits could be doing a few lunges as you walk outside to get the mail, stand up and walk around your office each hour or doing squats while you brush your teeth. Once you mindfully add these new ways to get moving, you'll start doing them without even thinking about it.
4. Elevate Your Housework to the Next Level
Most household chores involve getting in a little cardio workout. You can kick it up a notch by purposely adding more steps and movement. When you’re doing laundry, for example, fold a few shirts and then get up and put them away. Next, go back to the laundry room, fold a couple of sweatshirts and put them away. Do the same with all your laundry, from jeans to socks, and watch your daily step count increase.
5. Limit Delivery Apps
In this new electronic age, you can get groceries delivered to your door or find people to hire to do your physical tasks like putting together furniture and walking your dog right on your phone. It can be tough to rouse yourself off the couch when just about everything you need is available at your fingertips. Take a moment and choose one or two tasks to do on your own for the next month, such as carrying your own groceries or mowing your own yard.
6. Take a Stand
Humans are not meant to be laying around all day. You can invest in a standing desk, set an alert on your phone every 60 minutes as a reminder to get up or do a chore between episodes of your favorite series. If you’re at work, walk a loop around the office. If you're at home, put on your favorite song and take a dance break. There are a lot of ways to get some movement in your day, be creative and make it fun, so you don't give up.
7. Get Friendly
One effective method of adhering to a new movement plan is by enlisting a companion to join you. This will provide a person to hold you accountable for your movement, or lack of movement. Having someone to encourage you and cheer you on will get you out of the house, create a stronger bond and increase your fitness goal success. Moving with other people can also boost your social connections and create fun opportunities. Try inviting a friend to sign up for a yoga class, meet to play pickleball or make a date to walk around a near by park. It’s a great way to wind down and connect at the end of the day.
Now that you've learned about the 7 simple and easy ways to get up and get moving for fitness, it's time to put them into action. Remember, fitness is not just about physical health, but also about mental and emotional well-being. By incorporating these tips into your daily routine, you can improve your overall fitness and lead a healthier, happier life. Embrace the challenge, enjoy the process, and reap the countless benefits of an active and healthy lifestyle.
You've got this!
Coach Trina @ dragoyle.com
