Corporate Fitness and Active Aging

Congratulations! You’ve decided to get started with your fitness journey! Now what?

Deciding that you want to begin a regular exercise routine can be a big step, but once you make that decision, getting started can be intimidating. Here are some simple steps to take to get you on the right track. It’s important to note that you should receive clearance from your doctor before beginning a new exercise program.

1. Figure out what type of exercise you enjoy. If you have exercised in the past, what did you enjoy doing then? What type of exercise sounds enjoyable to you? Do you enjoy group classes, exercising with a friend, or by yourself? Do you enjoy being outside or prefer indoors? Ask yourself these types of questions. It’s important that you find some enjoyment in the exercise that you are doing, otherwise you are less likely to stick with it. If you aren’t sure what you enjoy, try a few different classes, try going for a few walks, try out the exercise equipment in the fitness center, or schedule a fitness evaluation with the fitness staff so they can give you guidance.
2. Make a schedule. Another great way to make sure you stick with your exercise routine is to make a schedule. Figure out how many days per week you are going to exercise, what time of day, and how many minutes. It will vary depending on everyone. In general, I recommend starting with 2-3 days per week for 20-30 minutes. The time of day will depend on if you are a morning person or evening person. Whenever you feel you have the most energy or have room in your schedule is when you should schedule your exercise.
3. Find your “Why”. Why did you decide to start your fitness journey? Your first thought might be something straightforward, such as to improve your balance, to move better, to get stronger, etc. Try taking it a step farther. Why do you want to move better? The answer to that could be anything, but an example may be something like “So that I can do more activities with my grandkids.” It’s important to have a strong enough reason why you are starting or continuing your exercise program, so that on days you don’t feel like doing it, you can come back to that reason and remind yourself why you are doing it.
4. Give yourself grace. I think another part of getting started with an exercise routine that can be intimidating is thinking that it must be all or nothing. As a fitness professional, I am all about helping people find ways to make exercise a part of your daily life, but that doesn’t mean your whole routine and progress is thrown off if you miss a day or even a week. Sometimes things happen, you get sick, or your spouse has medical issues, or a family member needs help, or anything unplanned happens to throw off your schedule. That’s OK! We can’t prepare for these things, so it’s important to not be too hard on yourself if your exercise routine gets pushed aside while you’re dealing with whatever is going on. All you can do is start back up once things have calmed down.

How do you plan to make your health and fitness a priority this year?

Were you one of the many people who made it a goal in 2018 that you were going to work out more and start focusing on your health? Then, perhaps as the days began to pass and you found yourself two months into the New Year, with nothing to show for your ambitious goal.

The shorter winter days and cold weather make it difficult to convince ourselves to get up and workout, when instead we could be on the couch watching a favorite TV show. But then the weather begins to get warmer, the sun shines longer, and everyone seems to feel a little bit more motivated and energized – because spring is right around the corner. If you're feeling a little more motivated, you might be wondering how you go from binge watching that TV show to committing to the fitness goal you made on January 1^st. Follow these simple fitness tip to put some "spring" in your step!

Be Realistic. If you haven’t been working out then the likelihood of you getting to the gym 5x per week is unrealistic. Start small with your goals and gradually work up from there. The goals you choose should be attainable. Once you have found yourself sustaining and keeping with your workout and fitness goals is when you should begin to increase your workload.

[Read More: Tips for An Effective Exercise Program]

Be Held Accountable. Ask a family member or friend to start this journey with you. Make gym dates and don’t cancel at the last minute. Your workout partner will help keep you on track and you can do the same thing for them. A partner is also a great person to vent and share things with. Did you splurge and eat that bowl of ice cream or miss the gym on Sunday morning? Share it with your partner. They will be there for you through your lows and highs but also push you to achieve your milestones!

Make A Plan. You’re geared up and ready to go get your workout on. Then, you step into the gym and you have no idea what you are going to do. We have all been there. Make it a point to not only plan out when you are going to work out but what you are going to do when you get there. Remember, plans are not set in stone. However, they help keep you on track and pointing toward that end goal.

It is time to take full advantage of what spring has to offer in helping to achieve your goals. I encourage you to use our recommended tips toward becoming a healthier you, and what better time to do it then now? Make a realistic exercise plan and join that Cardio Pump class you and your co-worker have been interested in. Get ready to say, “so long” to old man winter and “hello” to spring by jumping back into fitness!

If you've been considering a New Year’s resolution, "starting a regular exercise program" may have been on your list.  And why not? Starting an exercise program is a healthy choice that can help you feel better physically, mentally and even emotionally. In this blog we'll discuss four simple fitness tips that can help you stay on track with becoming more active.

First, start with an exercise plan and write it down on your calendar. This simple step of asking yourself to make a commitment can provide a regular reminder to keep you on track with your schedule and goals.  Ask yourself a few questions before solidifying your plan to ensure your fitness routine is maintained.

When and how will I exercise? Reserving the same time to exercise on a weekly basis will ensure you make your new fitness program a priority. Make sure the times to exercise are suitable for you and can be repeated without interruption. Choose activities you will enjoy to increase the likelihood that you'll keep coming back to your routine.  If you think exercising alone might make it hard to stick to your plan, then consider group fitness classes. Also, be realistic about your capabilities. If you can only exercise for 10-15 minutes then work within that time frame.  Some movement is better than none.

[Read More: 4 Fast Exercises For When You're In A Hurry]

Let's talk about some tips for ensuring success, staying on track and most of all making sure you continue to enjoy your healthy choices. Exercise doesn't have to be a pain or a nuisance. If you can find enjoyable activities, set reasonable goals you're much more likely to succeed and make this a lifestyle change, not just a New Year's resolution. Here are a few tips to keep in mind as you go. 

Slow and steady wins the race. See your resolution as a lifestyle changer. You will be less likely to continue in the long-term if you are too hard on yourself and increase the intensity without proper preparation. Starting off with a low intensity program for only 10 minutes a session, 3 times a week is a good way to prevent injuries, avoid burnout and make your new routine a healthy habit. Keep your eyes on the prize and only worry about your capabilities. Comparing yourself to others physical abilities may discourage you and we all had to start somewhere!

Set the bar low (at least initially). When creating a healthy resolution focused on adopting regular exercise, set a goal that isn't focused on body weight. Becoming regularly active isn't an end game; it's a lifestyle choice and your goals should reflect that.  Life is busy and things happen that may modify our exercise program throughout the year. Setting a goal such as walking a 10k by June is more achievable than simply focusing on weight. As you feel good striving towards your goal, other achievements will be gained along the way. Remember you can also modify your resolution as long as it’s initially a reasonable expectation.

Bring a friend. Working out with a friend or partner can be the push you need to stay consistent. Consistency is key to achieving your goals and having a friend or partner is added support. Friends keep us accountable, motivated and in some cases a dose of healthy competition!

No matter the goal, remember that a fitness resolution is taking a step in the right direction to improve your quality of life. Keeping your eyes on the prize will reap benefits such as increased energy, healthier bones, and a positive attitude! Cheers to a healthy and active year!