Last week I challenged you to re-visit your 2013 goals and really examine them. I’d be willing to bet at least one of them was health related – either lose some weight, exercise more, live healthier, etc.
[tweetherder]This week, I challenge you to re-commit to exercising regularly. [/tweetherder]
Maybe you’ve done a pretty good job of meeting this goal already this year. If so, GOOD FOR YOU! Now it’s time to step it up a notch. Perhaps you failed miserably. That’s okay too, there is always time to start again. Wherever you are in your exercise program, you can make some improvements.
Why?
It’s important to keep our bodies moving regularly. You know the old saying “use it or lose it?” Very true when it comes to fitness. If you don’t exercise consistently, your muscles will soften, your heart and lungs won’t work as well, and you’ll have less energy and less confidence.
But when you DO exercise regularly, you’ll feel great! Some of the obvious (and not so obvious) benefits of a regular workout regime include:
- Tones your body and keeps your weight in check (and who doesn’t want that!)
- Strengthens your muscles and bones
- Better sleep and mood
- Keeps your immune system strong (you’ll get sick less often)
- Lower heart rate
- Boosts energy
I think we can agree these are all things we want out of life.
How?
The great thing about exercise is you don’t have to do it all at once! If you just can’t fit an entire workout in, how about several short bursts of activity throughout the day? Or maybe you just have to get yourself up earlier to fit it in – even 15 minutes is a start.
My best suggestion on how to re-commit to exercise is to find something you enjoy doing and then participate regularly. It doesn’t have to be traditional running on the treadmill. If you hate that, don’t do it. You’re not going to get the most out of something you don’t like, and more often than not you’ll find excuses to skip. Instead, participate in a sport, dance, walk after dinner with a friend or your family, try a new class, ride your bike – just MOVE!
Another great way to bump up your fitness level is to have someone else hold you accountable. Whether it’s a competition with friends, a social media exercise chain, or a regularly scheduled workout with a trainer, having someone else knowing when and how often you exercise is a powerful way to stay consistent.
Good luck with this challenge and one more tip – if you feel overwhelmed, just try it for a week. Hopefully you’ll feel so much better you’ll want to continue.
How are you doing with your exercise goals for 2013? What will you do this week to re-commit?
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Shared on Inspire Me Monday
I’ve been thinking about this quite a bit lately. I joined a Beach Body program at the start of the year and that tanked in the midst of moving. We have been walking as a family after dinner more, so I really enjoy that, but I would like to sweat a bit and see faster results. Do you have any favorite exercise DVD’s?
Lindsey, I love all the Jillian Michaels and Biggest Loser DVD’s. They are simple to follow, cover all your major body areas and are quick! If I know I won’t have time for a longer workout, I’ll always try to squeeze one of these in. Good luck on getting back to exercising!
Well…my exercise routine is going well…in my brain! Ugh! I must recommit to exercising. I always feel so much better when I do. We did bring the tennis racquets out of hibernation last Friday, and it was so much fun! We were terrible, but we laughed and chased balls and enjoyed a gorgeous evening. Perhaps there’s hope!
Julie, good for you finding something fun to do! I wish I was a better tennis player, but maybe not being good is a blessing in disguise – more running after balls!
I love running. LOVE it! I ran a half marathon last November! I have fun some 5ks since then, and as I was preparing to start training for another half, I was diagnosed with a stress fracture 🙁 So I have taken up street cycling! My husband is really into it and we have a trailer for my son to ride in. I also have a trainer so I can do it during naptime. One way I stay motivated is by setting up goals and rewards for myself! It makes me more accountable and makes me actually work out lol 😉
Stephanie, goals and rewards work well don’t they? Amazing job running a half marathon, and congrats for not giving up with the injury but finding an alternative!
I definitely agree that there are many benefits to exercising regularly. I can speak from experience! I’ve been regularly working out (4-5 times per week) for the past year, and I feel more energized plus others are noticing the physical changes!
Great job Arianne – it is amazing how much better you feel – that’s part of what keeps me honest.
Ugh. I hate to exercise. I hate to sweat. But, I do love how I feel afterwards. I’m not getting enough exercise right now, but I am running after and playing with 2 21mth olds, so I’ll cut myself some slack for now… 😉
Angela, running after your kids will get your heart rate up for sure! I hear you on hating to sweat. You might consider some alternatives like yoga, pilates or Barre classes – you’ll still get a good workout without coming out drenched!
It’s funny, once you stop exercising for whatever reason, you become too tired to start exercising which is exactly what you need. It’s a vicious circle. I need to find one or two things and stay with it. I love a cardio dance class and zumba, but I would also like to start running. I just need to make it a priority.
You are so right Carla. I find I really have to do SOMETHING everyday or all of a sudden it’s been WEEKS since I’ve exercised. Signing up for a zumba or dance class might give you the accountability – or doing a couch to 5K type program for running. Give it a try – one of my girlfriends and I did that together once and it was the most consistent running I’ve ever done.
I am doing ok. I get up b/t 3 and 4 am three days a week to run. I just wish I could talk myself into doing more on the off days. I will say I feel great.
Great job! Maybe try adding a fun activity each week- something that gets you moving but isn’t technically exercising.
We just recently moved and joined a gym with a Kids Club. It’s perfect for us, and I am able to swim for 45 minutes each day while my son is taken care of. We’re still getting into the rhythm of finding time at least 5 days a week, but hopefully it will become part of our everyday routine soon. Thanks for the reminder about how important exercising is!!
I wish I loved swimming – what a terrific exercise, good for you. Keep it up!
Back in July, my husband and I are started weight lifting 5 x week. We’ve always been active, but never worked out that consistently. It has changed our lives. We feel so much better about ourselves, we are eating healthier, and getting along better.
Liz, great job – it helps to have your husband working out with you. You can keep each other motivated.
Thank you for the info. I was doing really great with my workouts until after my cousins wedding. I am battling nodules on my thyroid, but the bloodwork is good. I need to just get back into my workout.
Dawn, I’m glad your bloodwork is good – get back in the routine and you’ll feel so much better. Good news is you’ve done it before so you can do it again!
My husband and i sign up in a Gym, he love it! For me iits a little hard but im tryin my best, we want to eat healty to. Is the best way to feeling better. Thanks for sharing;)’
Yes Mary, doing it together should help out. Don’t compare yourself to him, just do what YOU enjoy doing at the gym.
I used to work out a lot but haven’t in quite some time and I miss it. Yes, even the sweat. Now that the weather is cooling down I need to start walking with little one again.
Sarah, I love walking outside in the Fall – and I’m sure your little one will benefit from the fresh air. I challenge you to go for at least one walk this week – you’ll feel great!
I think I’m doing even better with my exercise goals than I dared to imagine. 🙂 It’s easy when it becomes a habit. I always failed if I was exercising because I wanted a better looking body or something like this. I was only doing it for results and I wasn’t enjoying it. This year I made a change: I’m doing it because it feels so good and because it gives me many healthy benefits, both physical and psychological.
Good job!!! I like your idea of doing it because it feels good – if you concentrate on how you want to feel EACH day (and not six months from now), you’ll be much more successful!
Great post on something we all need to recommit to. I find myself saying I’ll do one thing (like start small by walking around the block) and something will come up and it will get pushed aside! I’m actively working on getting more motivated and getting moving! Thanks!
Kate, good luck – you are on the right track – start small and build from there!
I always revisit my new year’s goals around the beginning of the school year, maybe because it feels like a “new year” as a mom now that I’m sending my kids back to school. I have gotten back into walking now that the weather has cooled off. I just need to find a good alternative to bad weather days.
Gina I think it feels like a “new year” to me too – something about back to school! Good job on the walking – how about trying a simple video or some yoga on bad weather days?
Good motivation. I’m doing pretty well for 2013. I ride my bicycle 8 miles 3x a week.
Vee – I love riding my bike – it feels like fun, not exercise!
I have been collecting videos on You Tube to put on Plex so I can play them on the TV and exercise. So far I am just collecting….We moved to a new neighborhood that is not bike friendly and are down to one car so I can’t take my bike anywhere to ride it and my brain is stuck! I know I have to ‘change gears’ so to speak, but I really hate exercising….I love riding my bike….what can I say, I’m old and stuck in my ways LOL. You are right though, I hate not exercising, it makes me feel blah!
Angel, I love to ride my bike too – I feel for you. Good idea on the videos – maybe try doing one before you “get” your first cup of coffee in the morning, or allow yourself to read a book for twenty minutes after – some type of reward maybe.
It’s so easy to fall off the exercise wagon. I love the Bob Harper Yoga for the Warrior DVD, yet if I don’t do it every day, it’s so easy for me to talk myself out of it. Thank you for the reminder that it’s been too long since my last practice!
Emily, I’m like you – I pretty much have to do something everyday or I’ll fall off the wagon for weeks. I found it helpful to remind myself that ANYTHING active can count – that way I don’t get that feeling of quitting after one missed day.
I definitely need to get more exercise in – as well as many other things. Hubby and I did go for a walk last night – and I’m trying to be more proactive about other things as well. Loved your tip to commit to trying it for a week – sometimes longer time periods are SO hard to overcome the brain barrier!
Crystal – a walk with your hubby is a perfect start! Try to do it again this week.
I really need to get back into exercising! I might have to get a workout buddy to motivate me!
Renee, a workout buddy always works. I try to talk my friends into taking classes with me all the time! Plus as a bonus you get to have fun together!
I’ve been attempting to include exercise in my day but I’ve only been successful in doing it once a week so far. I have a couple of friends that I walk or exercise with but with our busy schedules we only get around to doing it once a week. It’s been 3 years since I’ve given birth and I would love to unload the extra pounds I’ve gained from giving birth 3 times. Thanks for the tips!
Good luck Louisa getting back into it – it does help with friends, but I know how crazy schedules can get! Maybe when they aren’t free you can go for a walk or try an exercise video at home.
How inspiring. I found myself out of the exercise routine just by taking a week of vacation. A week away from home quickly turned into an abandoned exercise regime. Thanks for the kick in the pants! 🙂
Rachel, vacation can go either way for me – either I give it up completely or do better than at home! Next time you travel check out my post on exercising on vacation – some good tips here: https://ouradventureiseverywhere.com/2013/06/tuesday-challenge-exercise-on-vacation/
I am trying my best to do some sort of exercise every day. I started the 7 minute workout app on my phone and it really helps. I work for a little while and then I get and do the workout a couple of times a day. Hopefully I can keep it up. I am looking forward to being more healthy.
Lisa, that sounds like a cool app – is it called the 7-minute workout? I’ll have to check it out!
One of my goals this summer was to exercise more. Just as I was starting to get in the routine of using the treadmill I had an unexpected gallbladder surgery which put my plans on hold. I can’t wait until I’m completely healed so I can get back to it again. In the meantime I’ve managed to take short walks during my break time at work.
Julie, isn’t it frustrating when something out of your control derails you??? Great job taking short walks – easing back into exercise is an excellent plan for you post surgery!
I always feel better when I exercise regularly, yet when I become the slightest bit stressed it’s one of the first things to go flying out the window. I know that exercise most consistently when I have Hubby and/or the Boy hold me accountable. Thanks for reminding me. 🙂
Erin, isn’t that the truth – yet when you are stressed exercise can help you more than anything! Good luck in keeping in a good groove.
I made it a point not to put this on my list of goals for 2013. I didn’t want to commit and ‘fail’. I know I only need to move, to just get 15 minutes in but it is a struggle. I know it’s good for me and that it helps my mind and body but still I find excuses NOT to do it.
Sara, I hear you. Instead of making it another “to do,” how about finding a fun way to move your body every week – even something out of the ordinary – so you can look at it as fun instead of work. Or making a commitment to meet a friend – that will keep you honest!
Great post! I love making goals and challenging myself to succeed. This year, I chose to exercise and drink 64 oz. of water. I have kept up the water, but I had to remove the exercise due to gaining 12 lbs. once I started exercising again. My pancreas does not work properly, and the exercise broke down the sugars quicker causing a drop in my sugar levels. At this time, I stay moving being with my children, continue to drink my water, and increased my protein intake while keeping my sugar intake to as close to 100 grams as possible. Though I set another goal, I have had to tweak it, and am staying as close as I can to those meet those challenges. Thanks for the encouragement to keep on going!
Tracy, good for you being able to readjust. Can you do easier exercises like Pilates or Yoga – they will keep your body strong without increasing your heart rate.
Honestly, I haven’t consider it. I do have some Pilates videos/DVDs that might work. Thanks for the suggestion.
Great post. Exercising has just endless benefits which I often neglect for being so busy being a mom. When i was doing regular exercise I felt amazing, less body aches and refreshing and less stressful! Thank u for inspiring me again i must begin!
Tamanna, it is so true – if only we could remember how great we feel when we keep at it, right?
I did extremely well on two specific times during this year, but just fell off the wagon and made excuses. On Jan 1, I cut out wheat and sugar from my diet for two months (and lost 20 pounds), but then my birthday came around, and I promised myself 3 days of ‘food fun,’ but I was unable to fully recover from the ‘party.’ I’ really need to recommit myself to exercising more. We were doing so well bike-riding on a daily basis this summer, and I mean…like more than 20 miles a day. Once the rain hit and didn’t stop, I failed to find an alternative (well, failed to do an alternative), and now I’m back to square 1 now. I actually think we’ll go bike tomorrow – its going to be 78 degrees. I really just have to stop making excuses…and do it.
Yona, it is pretty easy to make excuses – maybe have a back up plan already in place so that if things don’t go quite the way you planned at least you have a ready alternative!
I had been running for the past few months with my husband (who actually likes running) but then he hurt his foot (severe tendonitis) and hasn’t been able to run for several weeks. I kept at it for a few weeks because I had signed up for a couple of 5Ks, but the past couple weeks I haven’t been. But I know I need to. I even miss it a little. 🙂 Thankfully, the hubby is almost ready to start some light training again. I can’t wait to have my running partner back! 🙂
Stephanie, glad your hubby is on the mend!
I was doing great with my workout/exercise goals… going to the Y 4-5 days a week. 2-3 days of Zumba and 2 days of weights. And I felt great. However, with trying to squeeze in more family fun activities before the end of summer and now 2 of my 3 boys in preschool, my workout routine has been shot and I just can’t seem to get in the groove. Maybe its because I’m not really interested in the morning classes offered at our Y and I want to save evenings for family time. Regardless, my body is missing the physical activity which I really noticed after returning to Zumba this morning. My goal, now that we have a school routine established is to get my workout routine re-established and maybe try some new things… I see swimming in my future!
It’s hard when your schedule changes to find a good groove! Great thinking on trying something new too!
Getting back to regularly exercising is definitely one of my goals. I have slipped horribly and can’t seem to find the motivation to get back on track. I find myself very tired and listless which I know regular exercise will fix. Dance is my thing… 30 minutes a day of pure dance and I’m good. My hubby and I did P90X together two years ago and loved it. Sadly, we didn’t keep up with it when we were done and have fallen back to some bad habits. I can tell that my lack of exercise has also affected my mood so I’m determined to get back on track. Thanks for this motivation!
Toia, Good luck getting back into it – hey even if you dance a few times a week you’ll feel better and be happier, right?
I’ve been working out in fits and starts most of this year, but I do need to regularized it. The problem I’d I enjoy my workout when I do it, but seem to lack the motivation to stick with it! 🙁
You are on the right track – make it a regular part of your routine and it’ll be easier to stick with it. God luck!
I need to recommit to my exercise goals. I was running in my subdivision to get ready for a 5K several months ago. I want to start that up again. It was motivating to do it for the race. I need to get back out there!
Kimberly, I did my best at running when I was training for a 5K – amazing what a goal like that will do for you!
I lose weight without going to the gym by walking from home to school and office. I never use my car anymore, so I am saving money for gas. Then, I don’t eat at expensive restaurants and I cook my own food. I bring my food at school and at work, so I won’t get tempted to eat the costly junk foods at stores
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