Move It or Lose It

February 16, 2011
2/7/2011 4:15:00 PM
Move it or lose it!
Project Fit Families

By Melinda Coscarelli Lutes
Project Fit Families


How many times have you made excuses about why you don't have time to exercise?

Most people get overwhelmed when they look at their schedules and try to fit one more commitment into their day. And if there are other arrangements that need to be made, such as daycare, in order to fulfill that commitment, we practically talk ourselves out of it all together.

Instead of getting wrapped up on the extra effort it may take to fulfill your daily exercise routine, focus on the benefits. When was the last time you worked out and regretted it? The benefits far outweigh the little preparation that may be required for taking care of yourself. And you are worth it!

We all know that some form of daily exercise is necessary for optimum health and wellbeing. This can be accomplished several different ways and the options are endless, so there really aren't any excuses for not moving your body and getting healthy! The key to any exercise regimen is consistency, so make it part of your routine just like brushing your teeth. For some of us, this is the only time that we get to ourselves during the day. So do activities that you enjoy and can look forward to.

As a fitness trainer, I recommend working your body for 45 to 60 minutes a day. Your fitness goals determine how intensely you should be working out. If you want to lose weight, then the goal is to burn as many calories as possible during your workout. However, if you are trying to lower your cholesterol or get your diabetes under control, then a lower impact activity such as walking may be a better fit.

When you run into unexpected issues that may interfere with your daily exercise plans, you can break your 60 minutes down into four 15-minute mini segments, or whatever works within your schedule. You can get a great workout while cleaning your house by adding some squats, jumping jacks and lunges. Set your kitchen timer and run up and down your basement steps for 15 minutes straight. Take your dog on a jog or challenge your kids to a push-ups contest. The goal is to elevate your heart rate and work up a sweat. And the more you move, the more your body will reward you with a fit physique.

Incorporating a resistance program two to three times a week into your exercise regimen is also very important. As we age, our body composition starts to change. Our metabolism starts to slow and we lose lean muscle mass. We need both in order to feel energized, keep a healthy weight and keep our much needed strength for our daily activities.

As with all fitness programs, talk to your doctor or consult with a fitness trainer, such as myself, to find a program that will help you accomplish your individual goals.

Remember, you get one body and one life. It is up to you to take care of it. And how well you take care of yourself determines the quality of life you will have. When it comes to your health, it is much easier to be proactive than reactive! There is no better gift than the gift of good health. So move it, or lose it!

We are in this together. Join me and others on our fitness journeys on Facebook: Project Fit Families.