Health Goals for the New Year: Establish an Exercise Plan

We all know exercise is a very important element of good health. Most likely many folks start the New Year out with every intention of incorporating more exercise into their lives, yet fail to maintain those intentions. What I’d like to focus on in this post is not why you should exercise, I think we all get that part, but how to fit it in. I think it has to first start with a desire and a mindset. Once you get regular exercise you know that you know that you know it makes you feel amazing and usually it’s not hard to have the desire. Often the time factor becomes an issue.

Let’s face it, we all have busy lives and things often come up unexpectedly. I know for me, my life can get very crazy as a single mother of 4 boys, in school, working part time and trying to run a household. And, I LOVE to exercise! It completely energizes me and makes me feel simply amazing. But, I often find that I can’t maintain the level or schedule of working out that would be my ideal. So, I have to settle for at least something. I usually prefer to workout at the gym, lifting weights or taking a yoga class, but it isn’t always time conducive. So, I have a little home gym that I take advantage of when time is a minimum. A home gym does not have to be fancy nor does it require a lot of equipment. Really, you have all the equipment you need with just your body. If all you did was squats, lunges and push ups you’d be doing your body a ton of good. Though I realize that could be rather boring for some. A home gym can also be built up slowly over time and before you know it you’ve got a fun variety of workouts to perform at home.

The truth is we don’t need to do long workouts and we certainly do not need to do excessive boring cardio. High intensity shorter duration exercise is really where it’s at. This type of exercise will not only build muscle, but will blast fat AND train your heart as well. Again, do not underestimate the power of a simple workout using just your own body.That said, here are some great ideas to get you doing more at home. Remember a 10, 15 or 20 minute workout really is enough to keep your body fit!

My home gym consists of the following. First, I have a mini rebounder that I get on often. The rebounder is a great start for someone not used to working out or needing some gentle cardio stimulation without over doing it. It’s great for the lymphatic system and really gets your heart pumping. It’s great to have around in the winter when it’s too cold to go outside for a walk or a run, not to mention a rebounder is very affordable. My kids enjoy using it as well and of course, I am all for that.

Next, I have an exercise ball. This is a great tool for stretching and using for core work. It’s very gentle on the body and can be a lot of fun too. I highly recommend including one in your home gym, your kids will love it too. They can be picked up very affordably and often come with an instruction video. They are also great used in place of a chair if you happen to have low back pain. (though drinking more water will likely really help that issue). I also recommend using an exercise ball when pregnant and in labor!

Another great tool if you like stretching would be a yoga mat and some videos. Though personally I much prefer taking a class, this is a great option to have at home if that isn’t possible. Yoga has so many amazing benefits that I think everyone should include it into their exercise regime. You benefit in so many ways, mind, body and soul. I recommend checking out Ana Forest’s yoga videos.  A good yoga mat is very reasonably priced and you will want your own to take to a class anyway. If you CAN get to a gym and do have time, another great form of yoga is a class called ‘Body Flow‘. Check your local YMCA or gym to see if they offer this class. It’s a blend of yoga, tai chi and pilates and is a great workout to build strength, flexibility and leaves you feeling very calm afterwards. It’s one of my favorite classes to take, it feels more like therapy to me than a difficult workout. Though it will challenge you!

A good jump rope is another great piece of equipment for your home gym at such a great price. If you have kids this is another way to get them moving, especially in the winter. Try having jump rope contests and see who can jump the most times without stepping on the rope. I remember as a kid we seemed to jump rope a lot and I have noticed that kids do not partake in this heart healthy activity much these days! Think you need to run to get your cardiovascular system a good workout, think again. Try 5 minutes jumping rope, you will get a killer workout – trust me!

A pull up bar. In my opinion everyone should be able to do a pull up. Think of it as a survival skill in your back pocket. I personally still need some assistance with resistance bands to do my pull ups, BUT I am getting closer and closer with practice. It’s a fitness goal of mine to be able to do 5 in a row. This is a great whole body exercise that takes a lot of strength to do. Though if you never try, you likely won’t be able to do them. I love my pull up bar. There have been many competitions in my home using my pull up bar, so it proves to be quite an entertainment piece as well. It’s a very affordable item and can go in any doorway when you want to use it, and be removed and set aside when you don’t. Easy peasy -though not for those over a certain weight (well over 200 lbs). I picked one up at Walmart for around $20. There are many varieties to choose from, look for one that fits your needs.

Some type of weight bearing option. In my case I have a set of Russian kettlebells and a medicine ball. Weight bearing exercise is actually crucial for healthy bones. And I’m not talking about 5 or 10 lbs either – though anything is better than nothing, so long as you keep adding weight. If you are female try starting with 20 pounds of weight per arm for any type of exercise. Even if you can only do a small amount that’s okay, try to do a few more each time and before you know it, you will be lifting that weight with ease. If you don’t challenge yourself a little you may not realize what your body is capable of doing. Plus think about all the things in daily life you lift that are 20 pounds or more. It really can be very doable.

There are tons of great free workout videos and sites showing how to’s on exercise moves that you could do a different one a day for the rest of your life. Some of my favorite resources are Sean Croxton’s free videos on Underground Wellness. I also enjoy the articles and resources put out by Mark Sisson, often there will be videos as well. I enjoy Erin Huggins Pilates videos from time to time when I am feeling strong enough to tackle pilates, as it can be rather challenging. I love watching random Cross Fit videos, they often include a lot of body weight moves that anyone can do at home. My friend Karen Butler of KB Fit, has lots of short simple videos using your body as your tool to work out. She is very inspiring in her fitness mindset, a great coach and cheerleader. Be sure to check her out here.

Fun things like dancing with the kids just by playing ‘Just Dance 3‘ on the Wii are a great way to work out without even realizing it. Before you know it an hour will have gone by dancing and having fun with the kiddos. I love this for my kids during the winter when it gets darker earlier and is often too chilly to go outside as often.

Walking the dog. Hikes with the family. Gardening. Hill sprints with the kids. Tag. Bike rides. And so much more. Be creative, don’t ever put guilt on yourself for not being one of those regular gym goers and most of all have fun! Having lots of options and variety could really be the key to setting yourself up for success in regularly exercising. Even just 10 minutes a day of any of the above mentioned exercises will go a long way to improving your health and maintaining a stronger fitter body.

What is your favorite way to stay fit when time is short, or when it’s not in the budget to join a gym or hire a trainer?