Have you set a goal to get healthy, lose weight or just live a calmer, saner life this year? Then you probably know that you need to figure out ways to get up and move regularly. You can call it exercise or working out or “sweatin’ to the oldies” – it really doesn’t matter, as long as you do it! Which, of course, raises the age-old question for busy women – What should I do and how can I make time for it? Here are some tips, tricks and routines to help you get started.
What to do. Move it!
- Move your body for at least 30 minutes on 5 or more days of each week.* Do something that increases your heart rate moderately and works up a bit of a sweat. Do something you enjoy – walk, bike, play outside with the kids, do Zumba, take an exercise class, work out to a video – whatever works for you.
- Spend less time sitting. Move as much as possible throughout the day. If you have a sedentary job (like I do) get up and move often. I try to get up and walk around my office building twice a day, as well as walk for 20 minutes at lunch. When you’re at home, do as many tasks as possible while standing or walking. Plan your daily activities in ways that make you walk more, not less. And limit the time you spend watching TV and other sedentary activities.
- Strengthen your muscles. Two or three days per week, do exercises that build muscle strength. This is my least favorite kind of exercise, so I struggle to do it consistently. This year I’m forcing myself to do it 3 days a week, right after I get home from work. You can do it at a gym, or as part of a fitness class or workout, or at home with little or no equipment. I use just a few inexpensive handweights. If you don’t know how to get started, find an exercise routine or program from a reputable source, like Prevention or Women’s Health.
- Stretch your muscles several days per week. The expert advice on stretching is somewhat mixed; some people advise stretching as a way to warm up before aerobic exercise, while others recommend stretching after exercise, when your muscles are warmed up. Do a bit of research to find stretching exercises that work for you. Or start with this Stretching 101 Guide from Prevention.
How to do it. Make it a Priority!
- Break it up. If you can’t exercise for 30 minutes at a time, break it into 2 15-minute or 3 10-minute segments.
- Fit it into your daily activities. Find ways to work exercise into your day. This is the key for busy women! If you’re sitting, get in the habit of thinking, “Could I be moving instead?” Walk while your children are at sports practices or lessons. Walk during your lunch hour. Do strength training or flexibility exercises while watching television. Wear a fitness tracker or pedometer and accumulate steps throughout the day (work up to 10,000 per day). When shopping, park in a central location and walk to several stores.
- Do it together. Walk with your husband after dinner. Ride bikes or play outside with your children. Enlist co-workers to walk or workout with you before, during or after work. If you’re at home with young children, find other moms and walk or workout together.
- Find creative ways to be active. Find strategies for incorporating exercise into you busy schedule, such as 25 Easy Ways to Fit in 10 Minutes of Exercise or The 25-Minute Office Workout. Develop some active interests with your husband or family, activities that keep you moving while you’re having fun together.
In order to live the kind of calm and healthy life many women crave, we need to get up and move every day. So if your goal is to have live that kind of life this year, start moving today and keep it going throughout the year!
How have you incorporated exercise or physical activity into your life? Please share what you’ve been doing in the Comments. I would love to hear from you.
Please Note – If you have any health problems or concerns, talk with your doctor before beginning an exercise program. According to the Physical Activity Guidelines for Americans, most adults can participate in moderate physical activity, but if you have any questions or experience any problems, talk with your doctor before beginning or continuing.
*More detailed physical activity recommendations are available from the Physical Activity Guidelines for Americans.
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Margaret says
January 14, 2013 at 12:00 amHi Nox, love your article and I so agree, got to keep it moving. I exercise all day in increments. Long workouts do not work for me, I am a night nurse and sleep half the day, I alot of times, I put dinner on get a mini workout on while it is cooking….I am very creative with my workout.
GC says
January 14, 2013 at 9:50 amHi Margaret – I love the idea of exercising in increments because that’s what your schedule allows. You are wise to figure out what works for you and go with it!
Thanks so much for stopping by.
Gaye
A Proverbs 31 Wife says
January 13, 2013 at 8:22 pmSo true, it’s not how you move, but that you move 🙂
In the summer, hubby and I like to take walks, but in the winter, I fear we tend to vegetate a lot more. Thanks for linking up to Matrimonial Monday!
GC says
January 13, 2013 at 9:32 pmHi Kendra – Yes, I have to get more creative with exercise in the winter too!
Gaye
BetsyPool says
January 7, 2013 at 9:58 pmI’m definitely trying to move for at least 30 minutes a day. I didn’t do too well last year, but, hey it’s a new year! I’m excited for new beginnings. Thanks for sharing this at Romance on a dime!
GC says
January 7, 2013 at 10:05 pmHi Betsy – I’m with you – it’s all about new beginnings! Hope you have a great year.
Gaye
I Gotta Try That says
January 4, 2013 at 7:01 pmDo I have to? LOL! I have been so lazy over the holidays. I need to just get my butt up and to the gym. Thanks for sharing again at I Gotta Try That.
Hugs,
Marcie
GC says
January 4, 2013 at 8:56 pmYes, you do! Get to the gym – lol!
Have a great weekend, Marcie.
Gaye
Fifi says
January 3, 2013 at 11:36 amThis is a great article. I try to exercise (or at least walk) everyday but have been lazy the last 2 months. This article has motivated me to get back into the game and get my butt off the couch. I really don’t have any excuse because I have a Wii and Xbox so let the games begin and work on getting my “HealthySexy” back on.
GC says
January 3, 2013 at 6:47 pmHi Fifi – I’m so happy that this article helped you get motivated! Yes, let’s all get off the couch and start moving. I would love to have a Wii with some sports and exercise games – great for bad-weather days and days when you just don’t want to leave the house.
I’m working on my HealthySexy too!
Gaye
tammyrenzi says
January 2, 2013 at 3:10 pmI love these suggestions, Gaye. I walk first thing in the morning every day. It has been “the one” thing that has transformed so many areas of my life. I lost weight and started observing things (like squirrels!) in nature. This past summer I also added three days of weights. I used to pull the 5 pound weights out only to shove them back in the closet once they collected a good layer of dust. Then I found JJ Virgin’s book, Six Weeks to Sleeveless and Sexy. It truly worked and having sexy arms makes me feel sexier!
GC says
January 2, 2013 at 6:58 pmHi Tammy – Thanks so much for stopping by. It sounds like you have done so well with your physical activity! I will have to check out that book, because I would love to have better-looking arms!
Gaye
Abigail says
January 2, 2013 at 1:36 pmGreat tips. I’m definitely going to try and incorporate some of the things you listed in my daily life.
GC says
January 2, 2013 at 1:45 pmThanks Abigail – I hope some of the ideas work for you.
Gaye
Nox says
January 2, 2013 at 11:59 amGreat article! I find that the greatest challenge for me is to exercise more than 3 times a week. I’ve strated being more creative, like playing on the trampoline with the kids. It’s great exercise and the kids love it too.
GC says
January 2, 2013 at 1:49 pmHi Nox – Your idea is perfect. Women, and moms in particular, need to be creative about fitting exercise/physical activity into their lives. It’s important to recognize that lots of things “count” toward the goal of moving your body every day – many things in addition to exercise classes and going to the gym provide healthy, energizing physical activity. Jumping on the trampoline is a perfect example.
Thanks so much for stopping by.
Gaye