Make it Work

Whether you’re a working single mother, a busy executive, a stressed out surgeon working 100 hours a week, a stay-at-home wife with no “me” time, or a flight attendant who lives on an airplane, you can always make time to exercise. This summer is a great time to start getting yourself and your family moving. Starting an exercise program and getting healthy can start with only half an hour a day.

Even with only half an hour a day, the endorphins (“feel good” hormones) released in your body from working out will diffuse the worries of your hectic life. Not only that, exercising also will help keep your heart healthy, your mind clear, your muscles strong and your bones dense. All these health benefits will keep you looking and feeling younger and give you more energy and a positive attitude.

Always take time to hit the weights, sprint outside, or just do something active with your children; whether it’s riding bikes, hitting tennis balls or playing basketball.

Getting Started

Start now by waking up a little bit earlier and starting with simple things such as walking the dog; parking away from the door at work; climbing any flights of stairs; taking a brisk stroll at lunch time; or hitting the gym on the way back home. Even if you only exercise five to 10 minutes at a time, a few sessions will add up to half an hour throughout the day.

Other ways to burn calories include dancing, doing chores like housework and working in the yard. It’s best to recruit a workout buddy for added enjoyment and accountability. In case you cannot make it to a gym, invest in a cardio machine and some hand weights or resistance bands to supplement your exercise regimen.

Bowling, boxing or playing volleyball on a Nintendo Wii is a fun way to burn calories when you’re limited to the house. While traveling, bring along some resistance bands so you can at least do some resistance training at your hotel. Make it a point to look up local surrounding gyms wherever you are going so you don’t miss your workout routine.

Exercising for Life

Make sure you get a medical release from your physician before engaging in an exercise program. Don’t dive into it full force or you will burn out early. Start out slowly and gradually, think about changing your body composition rather than losing weight. Do not depend on the scale to gage how you are progressing. Judge yourself by how your clothing feels, be patient and give it time.

The healthy way to think about exercise is to make a lifestyle adjustment, making it part of your daily life, just like waking up and brushing your teeth. Exercise has to be an essential part of your day. Above all — do not quit. Once you are used to the idea that exercise is a must, then it will become less of a chore. You will actually miss exercise and how it makes you feel, if you skip your workout. You will feel guilty as if you have cheated.

Attend different exercise classes if you decide to join a gym. Vary your training routine so it will not become boring. Varying your workout also will shock your body so it will respond and the pounds will fall off.

Achievements and Rewards

Set goals and a target date when you begin your exercise plan. Pace yourself and make sure you stay on track with your program. Keep a log of your activities so you won’t repeat the same exercise otherwise you may end up overtraining.

Finally, reward yourself weekly by eating your favorite food such as ice cream. Nutrition is an integral part of your exercise regimen. You must fuel your body in order to give it energy for your workout, but do not go overboard. Choose your food carefully and hydrate often because water is vital.

So keep this in mind, it is essential that you begin your exercise program now, continue without interruption, do it with passion and make no excuses. A motto to live by: “Embrace fitness and wellness.” With only minutes a day you can reshape your body and change your life.