We change our clothes each day and change jobs every once in a while, but we only get one body so why not keep it in good shape? Canadian guidelines say we should do 2.5 hours (150 minutes) of moderate to vigorous exercise per week plus weight training to strengthen muscles and bones. Are you finding it hard to reach these targets? Here are 10 ideas to help you get - and stay - active.
1. Choose your Motivation
Post your motivation somewhere you can see it; it will remind you of your desire to stay active. Is your motivation about feeling good? Living longer? To fit into a pair of jeans or look great for an upcoming event? Whatever your motivation, keep it top-of-mind, visible, and even share it with others to keep you focused on your goals when your willpower wavers.
2. Start Small
Did you know you can achieve those exercise minutes by spreading them throughout the day? Do pushups in the morning, squats while you brush your teeth, and jumping jacks while you watch TV. Try the 7-minute workout twice a week. If you start exercising for just 10 minutes, you’ll soon see how easy it is and how good you feel. You’ll be naturally inclined to do longer workouts.
3. Make it Fun!
If exercising sounds like punishment, is dancing to three of your favourite songs at lunchtime more appealing? What about a brisk walk with a friend or with a dog? Or signing up for a sport you’ve always wanted to learn? On rainy or cold days, I can’t imagine hopping into a cold pool or donning a pair of bike shorts, so I might just light a candle and go to the “Yoga With Adriene” YouTube channel. I get to stay cozy at home and get in those activity minutes.
4. Schedule it
Put a reminder in your calendar for when you will do your daily exercise. Make it part of your daily routine. Making a plan to work out every day has worked for me for the last 20 years. If I skip a day, no big deal; I’ve already done at least 5 or 6 workouts. Another way to schedule it is to pay or sign up for a scheduled class. Or you could commit to meeting a friend or trainer at the gym. If it’s scheduled, it’s less likely to be missed or forgotten.
5. Make it Easy
If adding something new to your routine requires lots of extra driving, spending, or planning, it’s harder to comply. Exercise doesn’t have to be pricey or done in a special location. Find a gym near your home or place of work, or better yet, work out at home in your PJs. Being active doesn’t require special clothing or skills, just commitment. Running around Pointe-Claire is a great example.
6. Measure Your Progress
The best way to see improvement is to compare how you were at the start to how you’re evolving. Take a "before" photo and then a comparison shot four weeks later. Write down the duration of your activities or the weights you’re using. Journal, and you’ll see that at first it took you 10 minutes to catch your breath while running, and now it takes only 3.
Note: Weighing yourself does not always indicate progress; you might put on weight as you lose body fat and gain muscle, which adds weight through density. Your clothes are a better indicator and so is how you feel at rest.
7. Stay Accountable
Just like with New Year’s resolutions, a great way to keep your commitment is by staying accountable to someone else. Make a pact with a friend that at the end of each day you’ll text them how you got in your activity minutes. Write your activity in a journal, use an app to log or track it, or even post your workout selfie daily on social media. Exercise watches at all price ranges will count your steps, track your calories and activity type; some even give you awards! When you see all you’ve accomplished you’ll have that positive feedback to keep going. And if you’re thinking about skipping a workout, having to tell a friend or friends that you bailed might be just the deterrent you need.
8. To Combine is Divine
I’m a big fan of multitasking, which works for exercise too. Combine your fitness activity with something else like picking up groceries by bicycle, listening to a podcast as you jog, watching TV while you row, and, of course, walking the dog. You can vacuum and mop while you listen to music or spend time with a friend together at a Zumba class. And public transit gets you moving too; when I take the train and metro to work, I hit my activity targets by 4pm!
9. Switch it up!
Our bodies are capable of doing hundreds of movements, not only walking and sitting. Make sure to do a range of movement in your activities each week. Incorporate twists, side bends, balance exercises, and work your upper and lower body, as well as hips, shoulders, back and abdominals. Make sure that at least 25% of your activities get your heart rate up, and that whatever you do, you’re working both sides of your body, not only one.
10. Celebrate!
Did you get through a whole week of exercise? Then you need to pause and acknowledge your good efforts! Spoil yourself with new workout gear, a special dessert on a cheat day, a photoshoot of your stronger self, or a special dinner with a loved one. Even if you just look in the mirror and say: “Way to go!” it’s important to celebrate our successes and stay inspired to keep up the hard work.
Here's a list of activities to inspire you:
Walk, run, dance, swim, ride a bike, bowl, ski, snowshoe, jump rope, curl, golf, or speed-walk.
Do martial arts, yoga, Pilates, calisthenics, kickboxing, gymnastics, burpees, planks, sit ups, bear crawls, bird-dog, squats, lunges, box jumps, step-ups, or wall sits.
Play soccer, hockey, pickleball, basketball, baseball, cricket, ringette, lacrosse, badminton, or tennis.
Try rock climbing, tai chi, Essentrics, chair yoga, paddleboarding, kayaking, body weight training, frisbee golf, or a mini triathlon or duathlon.
Caroline Speirs has an M.Sc. and is a Comprehensive Pilates instructor.