Healthy Exercise: 5 Ways to Get Started Today

I’m a firm believer that exercise should be incorporated into your healthy regime. When I was at my heaviest (207 lbs.), I hated exercise. Any way I could excuse myself from sweating I found it. Once I made a conscious effort to lose the pounds I knew it had to include both dieting and exercise.

For many people dieting and exercise together when you’re overweight seems like a daunting task. The word “diet” alone is scary enough but pushing you to get up at the crack of dawn or to come home after a long day at work to exert yourself, seems like too much pressure. Taking a walk when you’re heavy or joining a gym seems embarrassing.

How you look at exercise has a lot to do with whether or not you’ll allow yourself to take that path. If you look at exercise from a healthy perspective both mind and body you may be able to release yourself from the negativity the word conjures up.

Here are 5 healthy ways to look at exercise:

1. Exercise at your own pace. Competition is not the key. Easing your way into exercise is important for it to become long-term. In the beginning I only strength trained with my friend Jorge’s “3-Hour Diet” book. It took me 8 minutes. I slowly incorporated other exercises as my weight started coming off. Slowly incorporating exercise into my day made the whole idea less stressful and more doable.

2. Exercise with a friend. When I first decided to add physical fitness to my daily routine I had a friend who knew my plight. Her kind gesture to call and start walking with me was greatly appreciated. During the summer months we walked and talked at least 2 or 3 times a week. In the winter we found a local mall in our area that opened early for walkers. Walking became my favorite form of exercise. I love nature and being outdoors. My vacations revolve around walking and staying fit. I can take my tennis shoes anywhere and I’ve taken in some beautiful scenery wherever I go.

3. Exercise for fun. Finding an exercise that fits who you are is important. If you don’t like aerobic exercise then don’t do it. I love Bike riding and aerobics. I love walking and Zumba classes. You may find hiking and rollerblading or running and strength training are your forte. Whatever it takes do it to make it last. Exercise should be fun and exciting. Doing many different forms of exercise will keep you interested.

4. Exercise with a Plan. Make it fun and print out a calendar from your computer or buy one at an office supply store. Dedicate each day to something physical. Penciling in a routine will keep you on track. We all pencil in doctor’s appointments and family agendas, make your life a priority too.

5. Compliment Yourself. This is the most important thing. Don’t wait for others to notice a change. If you go that extra mile on your walk or if you finally figured out what time of day works best praise your efforts. The littlest things matter. Your opinion is what counts most of all.

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Fitness Goes Green!

Turn off, unplug and get outdoors. Going Green and getting fit go hand in hand. Ideas are plentiful if you choose to try and help the environment by changing up your daily fitness routines. By starting with a pair of good tennis shoes, some organic clothing and a reusable water bottle you will be contributing to Earth Day efforts.

Here is a top 10 list to get you started:

1. Ride your bike to the store or if you can to work.
2. Head to your local park and ask for a map of hiking trails. Exercising outside releases the stress of the day. Trees, birds, and ponds add to the enjoyment.
3. Participate in Earth Day activities. This week my daughter and I are helping clean the roads in our area. A walk and volunteering in our community are great mood boosters and fun.
4. Workout at your playground. Running around with your kids, playing basketball, soccer, and doing some chin-ups are great ways to conserve energy in the home or at the gym.
5. If you can’t workout outside then use dumbbells, kettle bells, jump ropes, hoola hoops, rowing machines and spin bikes that don’t use energy.
6. When you’ve worn out your clothes, recycle them. Patagonia, for instance, has a program that allows you to recycle old workout clothes and turn them into new ones. Nike takes old tennis shoes and builds basketball courts, running tracks and playgrounds.
7. Share your exercise equipment. If you have videos or dumbbells etc. take turns using them with your neighbors. You might even make a day or two to work out together to utilize the equipment so both of you won’t need to purchase these items.
8. Make your own energy bars and save on the packaging that’s needed to display them in the stores. Recipes are all over the internet and ingredients are usually things you already have on hand at home.
9. Get out the volleyball net and have a backyard game night with family and friends.
10. Start your own garden or plant some beautiful flowers. All that weeding, watering and planting is great exercise.

And, believe it or not there is an eco-friendly gym. The gym is powered by the people who use it and so much more. The gym is in Portland, Oregon. Check out this video.




Here’s a great energy bar recipe to get you started:

Energy Bars- Unbaked Recipe
By: American Running Association Running and Fitnews

• 1 cup rolled oats
• 1/2 cup wheat germ
• 1/2 cup oat bran
• 1/2 cup vanilla protein powder
• 1 cup crunchy peanut butter
• 1 cup raisins or dried fruit and chopped
• 1 cup chocolate chips
• 1 cup light Karo syrup
Mix it all well. Freeze in bar shapes.

Go Green! Go Fitness!

Favorite DVDs

Let's face it,  exercise can get pretty boring unless it is full of variety and has the word fun attached to it.  Here in Michigan the winter months can get very cold, long and rainy.  In the winter I have walked the mall, watched videos on my laptop and have even found exercises "On Demand" since our cable company offers these for free.  My favorite thing to do is search for new DVDs on several of my favorite sites.  One such site is Collage Video.  At this site you can watch portions of exercise DVDs before you purchase them.  I have a bookcase full to challenge myself, get in quick workouts and I never get bored.  I have 3 series that I absolutely can tell you work my body.

The Firm Cardio Party is Great!  I do this one at least once a week.  All of these tapes are great for beginners all the way up to the novice exercise guru.  I have step tapes, strength training tapes and dance tapes from them.  They are easy to follow and really work my body into shape. They also offer exercise equipment and tools that fit with their workouts.

I love Kathy Smith!  Her workouts definitely make me sweat and work every muscle in my body.  She is easy to follow and has such a huge library of tapes to choose from.  I have this particular DVD and use it regularly as well.  She has sound advice on all her workout DVDs and is motivating and fun.  She has been on the exercise circuit for years and looks phenomenal!  Her exuberance is contagious so I keep coming back for more.

I love Prevention Magazine for it's sound advice, and tips and tricks to staying healthy at any age.  Chris Freytag is an excellent instructor in all of the Prevention DVDs.  I have them all.  I love this one in particular because it is 3 minutes cardio, 2 minutes strength training and 1 minute abs.  You go through 6 circuits and a cool down.  For a workout that targets every part of your body and teaches you each exercise easily and efficiently these DVDs are a great addition to your library or for anyone just starting out. It also cues you on how to work harder if you choose to.

Of course these are all wonderful ways to get started exercising or to keep exercising in the privacy of your own home.  I like them because I have my own personal trainer,  I don't have to go far to get started and I feel great afterwards.  I can do them when the weather is bad or when I am in a hurry and the variety is endless.

If you want to save even more money, check out the exercise DVDs at your local library.   

There's such a huge selection to choose from wherever you go.   So, what are you waiting for?  There isn't an excuse in the world why you shouldn't find something you like to keep the excitement going or to get started on an exercise regime today.