Is it a challenge to find time to work out during the week? Many people think working out is boring, takes too long and is expensive. However, this doesn’t have to be the case! We will provide you with resources to start and stick with a workout routine.
It is also important to remember that exercise doesn’t have to be all at once. Find small windows of time in your day to make moving a priority! This can reduce your risk of chronic diseases and keep your weight in check. Moving your body is also good for your mind.
Walking at least 30 minutes a day can ease depression and help you both feel more awake and sleep better. Most smartphones can help track your steps. Still, remember that any movement is better than none – even 10 minutes of brisk activity several times a week has health advantages.
As you think about your food intake, daily activity and health goals, read this article about how much exercise your body needs each day. Then try this “Get Moving!” Exercise calculator for personalized information about how long you’ll need to move to balance calories in and calories out. Remember that these calculations are only estimates. To learn more about your exact needs, talk to a health care provider.
Put Your Body into Motion!
Consider simple ways to add more movement into your everyday life: take the stairs, do a lap around the office building, encourage “walking meetings” when appropriate, take the parking spot a little farther away, and even add in a few push-ups before your shower. These little routines can add up!
For at home workout ideas, look into resources like Fitness Blender, Sweaty Betty YouTube has many free workout videos like these for women. This link will take you to information about 6 women to follow for quality workouts.
To find what works best for you, look into these free apps: Map My Fitness, 7 Minute Workout, Freeletics, JEFIT, ClassPass and Nike Training Club. Healthline offers a review of the different apps and links to them here.
To track daily activity, consider WorkIT, RunKeeper, Strava and Garmin Connect. Your smart phone may also have apps. Some of these are free and others have a small subscription fee.
Some employers and health plans offer discounts for gyms or other stay healthy options. Read the fine print. While gyms can be expensive you can always ask if they have a sliding scale. And some gyms run specials that can make the cost very reasonable.
These days some gym memberships can cost as little as $10 a month. There are lots of online training programs you can do from home. Talk to your local running store to get information about great places to walk in your city or near you. And Parks and Recreations in your community will also have many resources for you to move your body and stay strong!
Common misconceptions: working out takes too much time, can be expensive, and is boring. False! Exercise doesn’t have to happen all at once; find small windows of time in your day to make moving a priority! Walking at least 30 minutes a day can ease depression and fatigue, reduce your risk of chronic diseases, and keep your weight in check. The American Heart Association recommends American’s aim to take 10,000 steps per day. Studies have shown that the fitness of both women and men reduces their risk of many chronic conditions and can improve the health of any children they may wish to have in the future.
Interested in getting pregnant? Talk with your health provider about how to safely begin or continue your exercise routine. Exercise is healthy for baby! It is important to stay active during pregnancy, but be sure to talk with your provider about ways to safely do so.
Everyone deserves to have a safe place to walk and play, but the lack of green spaces, hyper-surveillance by the police, air pollution, and neighborhood violence make it challenging for many poor communities and communities of color to access spaces to safely exercise. See your city’s access to green space here: https://www.tpl.org/parkserve
Resources to explore: