Fitting Fitness In

Brought to you by Laurie Parlin healthyinvestments-inc.com

Below are 5 strategies for fitting fitness in:

1. Do a 20 minute interval workout instead of one of your longer cardio routines. Interval workouts allow you to reduce the time spent exercising while still receiving many of the same benefits as your longer, moderate-intensity sessions. In a 20-minute interval workout you’ll burn just as many calories as you will in 30 minutes of moderate-intensity exercise. You’ll also improve your aerobic fitness. Intervals can be intense though, so listen to your body and limit them to 1-2 workouts a week.

· Walk for 3-5 minutes to warm-up

· Run fast for 1-2 minutes

· Walk for 1-2 minutes

· Repeat 5 times

· Walk to cool-down for 3-5 minutes

2. Complete a 20 minute strength circuit twice a week. Doing strength training twice a week is proven to maintain muscle and keep metabolism up. Check your fitness center for a strength machine circuit or grab some free weights and create your own. Here is an example of a 20 minute circuit you can do at home without any equipment.

Example:

Do each exercise for 45 seconds. Complete the circuit (exercises 2-8) two times.

· Jumping jacks or jog in place for 3-5 minutes to warm-up

· Walking Lunges

· Push-ups

· Squats

· Back Extensions

· Bridges

· Triceps Dips

· Abdominal Crunches or Plank Hold

· Stretch to cool-down

3. Focus on the daily activities that you can fit in with little effort or planning. Every bit of physical activity adds up to keep you healthy. Fitting it in throughout the day can be easier than carving out space for an hour workout.

· Take the stairs in the mall or airport (or anywhere you have the option) rather than the escalator or elevator.

· Walk or bicycle to a nearby errand.

· Park at the far end of the parking lot when you go shopping instead of wasting precious time circling for a closer space.

· Make one fast lap around the mall before shopping.

· Walk your dog twice a day. If you aren’t home, walk the relative’s dog. Not only will you get your me time, they will thank you as well!

· Take a walk after dinner each night.

· Make the most of your me time. If you love reading or watching an uninterrupted TV show… why not get on the treadmill, stair climber or stationary bike at the same time? The workout will go by faster and you will be able to fit two of your favorite activities into one time slot.

4. Fit in exercise in non-traditional ways. Think outside of the box. Anytime you can get in extra activity, go for it.

· Do calf raises while you make dinner.

· Put the visiting relatives to work by having them watch your kids for an hour while you put on a 30 minute yoga video in your bedroom, take a nice long shower, and enjoy some me time.

· Run up and down the stairs 10 times when you wake up in the morning.

· Make an effort to do 5 minutes of abdominal work and 5 minutes of stretching before you get in bed.

· Have a snowball fight with your family.

· Work on your yard or house (rake leaves, shovel, or whatever else needs to be done). You’ll fit in a workout and feel like you accomplished something.

5. Keep exercise bands, sneakers, and healthy snacks with you when you travel. If you have some equipment and healthy food with you, you can fit in a workout and stick to your healthy eating plan wherever you are. Go for a morning run when you wake. Do two strength exercises each time you walk in your bedroom or hotel room. Pack a lunch for the car or plane ride to avoid the fast food pitfalls of travel. Even five minutes of activity is better than none.

Although we all want to improve our health, remember, making improvements during the busy times can be tough. Instead aim to maintain your fitness and body weight by fitting in shorter more frequent activity sessions and by limiting the portion sizes of snacks and meals. The time you give yourself will also keep stress levels lower and allow you to be present and enjoy the time spent with others. Have a happy, healthy day! 

About Laurie Parlin, M.Ed., CSCS, CHES
Laurie is an exercise physiologist and health educator with a passion for being physically active and encouraging others to do the same.  She is nationally certified as a Health Education Specialist, Personal Fitness Trainer, Strength and Conditioning Specialist, and Yoga instructor.  She holds a Masters Degree in Health Education and a Bachelors Degree in Exercise Science.  As an expert in health education and fitness, Laurie has spent time managing both corporate and college wellness programs, teaching middle school health education, coaching youth sport, and training individuals to reach their health and fitness goals.  Laurie was a competitive gymnast for 15 years who currently spends her free time skiing, traveling, running half marathons, and learning to surf.  Laurie believes that investing in your health is one of the best investments you can make.  Whether you put in time, energy, or money, you are guaranteed to get positive results. www.healthyinvestments-inc.com, www.momsinmotions.com

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Finding time to fit in exercise is always a challenge. However, with some planning and support, you can maintain your level of fitness and avoid dreaded weight gain.