I don’t know about you, but everywhere I see exercise programs advertised there’s always a huge time commitment needed. Let’s face it, we all don’t have an extra hour or three to dedicate to exercise.
Everyone is looking for that “magic number” when it comes to how often and how long your workouts should be. I’m not one to give you a definitive number, because in all honesty, my thought is this: any exercise is better than none.
I’m also not saying go hard for two minutes and then don’t do anything else for the rest of the week, because that doesn’t work either.
5 Factors to consider.
When starting any workout, there are a few things you should consider before you go all in.
- Your current state of health. This is something many people overlook when starting an exercise program, and it can have detrimental effects. If you have any health condition it’s always better to consult your physician first.
- How active you are now. If your activity levels aren’t high, don’t push yourself too hard right off the start. Not only do you risk injury, but you also risk giving up altogether when you ache for days after. I have been in this position one too many times, which is why I am starting slow this time around.
- What you want to achieve. Do you want to be more physically fit? Or do you want to lose weight? Be realistic in your goal and timeframe in which to achieve it. Don’t set a goal that’s impossible to reach, such as losing 20 pounds in a week. That’s not only hard to do, but also not a healthy weight loss. (A healthy weight loss is around two pounds per week.)
- How much time you can realistically devote to a workout. If your job takes up 10 hours of your day, plus you have home and family responsibilities, don’t expect to have a one hour workout on top of it all. That’s not going to pan out more often than not. And face it, if you’re that busy you’re going to need to rest at night, not overtax your body.
- What you enjoy doing. This is something that’s often overlooked when one begins a new workout routine. Make it something you enjoy, such a walking, yoga, pilates, swimming, or hiking. I like walking and yoga, so I know I won’t stick to going to the gym if I got a membership. Plus, I prefer to do my workouts on my own. Joining a group is not my thing. Do what works for you; not what others say you should do.
Consistency is key.
As with most things in life, we get better results when we work at something regularly. The path to being healthier is no different.
Instead of changing your eating habits or workout schedule drastically, make little changes. Add a few extra veggies to your plate. Cut back on the sweet desserts and try fresh fruit instead. Spend 10 minutes walking in place instead of an hour, and work your way up.
The point is to do something, anything, to get to where you want to be. For example:
Say your goal is to do a low-impact workout for an hour five days a week. That’s great, but if you’re not used to doing a workout for an hour you risk injury (yes, even doing a low-impact workout). Plus you also may find it more of a chore than time taken for yourself. Start with a 10 minute workout a couple times a day, and work your way up to the hour five times a week. Chances are you’ll find the shorter sessions more doable.
Find a time that works for you too. Such as 10 minutes before your workday starts, a 10 minute workout during lunch, and another 10-20 minutes in the evening. With breaking it up you’ve done 30-40 minutes in a day, and given your body the little boost to raise your metabolism so you burn more calories for a longer period.
There’s no set time limits on yoga or low-impact workouts. My advice to you is to do what works best for you. If 20 minutes at a time works, by all means, go for it. If you only have 10 minutes, you’re still moving and raising your heart rate. And as I said earlier, any exercise is better than none.
Move your body, raise your heart rate, and you’ll see changes in how your clothes fit. Be kind to your body, but also be consistent.
My workouts tend to be 10 minutes at a time, and I’m trying to get at least three or four in each day. The motivator is usually when my Fitbit tells me I’ve been sitting in my chair for too long.
What type of workout schedule has worked for you? Let me know in the comments.
50 Something Yoga 