Finding Time for Fitness By Danielle Rice ou know you could use more exercise. You want to get fit so you will have more energy, look better, feel better, and be a better role model for your children. But between work, chores, and the kids’ activities, who has time? You do! And it’s easier than you think. Here are some tips to motivate you to get moving: Be realistic. If it has been some time since you have exercised, or if you are in a very stressful phase of life, it is not likely that you will be able to jump right into a full-on exercise routine and stick with it. You need to start slowly. Or maybe you are a regular exerciser, but your workweek gets very hectic. If you have a long commute followed by an 8-hour workday with back-toback meetings, it is unlikely that you will get in an hour at the gym or a 5-mile run on work days - and telling yourself that is your goal will only make you feel frustrated and guilty. But committing to getting up early to do a 10-minute yoga video or going on a 15-minute walk at lunch time is do-able. These Y Create an easy circuit routine at home (lunges, squats, crunches, push-ups) with or without weights and get your kids to join you for a 20-minute get-fit fun session. things will help you feel better physically, give you a sense of accomplishment for meeting a goal, and encourage you to continue on the path to a healthier life. Do something you love. Fitness guru Shaun T. recently tweeted, “Working out is not supposed to be a chore or something you HAVE to do! Work out because you enjoy it.” I could not agree more. If you do not like it, you probably will not do it. Choose an exercise plan that fits you. Just because your best friend runs marathons does not mean that you will love running, too. Personally, I find running to be very stressful - mentally and physically - but I love to walk very long distances. Find the activities that appeal to you, and focus on having fun. Be organized. Make yourself a plan of fitness activities for the week. Write them down on your calendar or add them to your to-do list. View your commitment to your own health and well-being as an important task and commit to it just as you would showing up for a doctor’s appointment, paying bills, or taking care of your family’s needs. Give credit where credit is due. Maybe you did not get in that 5-mile run today (or even put on a pair of running shoes). But unless you were sitting on the couch eating bon-bons all day or laying in bed watching re-runs of The Real Housewives, you were probably doing something. Did you walk the dogs? That burned calories (and if your 60-pound pooch likes to stop and smell everything and you end up dragging him more than walking him, that’s probably a pretty good arm/ shoulder/back workout, too). Did you vacuum the house top to bottom for an hour? That counts. Did you have an impromptu dance party with your kids? Count that, too. Sure, it is good to get in a ‘real’ workout whenever possible, but counting the other activities can help keep you motivated and give you energy to fit gym time in, too. Be flexible and creative. You may not have time for a full workout, but there are lots of things you can do on a daily basis. Pushups, crunches, planks, lunges, or squats are all very effective exercises that can be done almost anywhere, anytime, with no equipment. If you cannot get to the gym because you are travelling, do a set of push- ups in the morning and one in the evening with a minute of planks. It will get you through until you can get back on track. Take a stretch break every few hours during the work day or when on a long car trip; stand up, walk around or jog in place, stretch your quads and ham strings. Try to avoid the all-ornothing mentality and instead remind yourself that a little bit of movement is always better than none. Be kind to yourself. What would you tell a friend who missed a workout, or two, or a week’s worth? You would probably remind her of all the reasons she got busy and encourage her to get back on track. Be your own best friend when it comes to your health. Keep a positive mental attitude. Encourage yourself (or call a friend for inspiration if you have really hit a wall). Reward yourself when you have met a fitness goal. Be patient when you have missed a workout or failed to achieve a goal. Tomorrow is always another chance to get back on track – or start on a new, healthier one. Danielle Rice is a fitness enthusiast who enjoys working out at home, at the gym, and outdoors. She makes it a priority to find ways to stay active every day, even if it’s just a quick walk around the block with her dogs or an impromptu WiiFit session with her children. 18 Piedmont Family Magazine 2013 • Issue 5