Aug. 29-- Editor's note: This is an occasional series designed to help you get more out of your week. We'll offer practical tips and helpful ideas to simplify your busy life, so you can enjoy more time with your family.
The average American has five hours of down time after arriving home from work.
But the average American gym only sees 30 percent of its members on a regular basis -- "regular" being six times a month, said Ann Walton, executive director of the St. John Siegfried Health Club, 1819 E. 19th St.
"We're in a habit of going home, having a beer, watching TV, reading the paper, fixing dinner, watching more TV, and we feel we have this whole evening, busy -- but we really don't," Walton said.
You may be among those "busy" Americans with a few hours on your hands, as well as a gym membership you haven't used in a while. But Walton and other local fitness experts have suggestions on getting back on track with exercise.
"We are a society of blame-shifting. There's always a reason (not to work out). There's the time factor, the busy-ness factor. They're all barriers that we like to see as out of our control."
Before starting a new exercise regimen, check with your primary care physician to ensure you're safe to exercise without any major health concerns or restrictions, said exercise physiologist Clint Howard, the founder and director of Tulsa Fitness Systems. This is especially important if you have any existing medical conditions or are obese.
Next, develop a plan, Walton said. For example, use Sunday to line out the days you'll work out, like Monday, Wednesday and Friday. Have a plan going into the work week.
If you miss Monday, having planned to take Tuesday and Thursday off, adjust your schedule to work out Tuesday, Wednesday and Friday, she said. From there, you have to be consistent.
Start slow, suggested D'Onna Smith, a 12-year master fitness veteran with the U.S. Army and a certified personal trainer at Sky Fitness & Wellbeing, 10121 S. Sheridan Road.
Even if you move just 10 minutes a day at first, that's better than nothing, Smith said. Start at 10 minutes a day the first week, build up to 15 the next, then 20, then 30 and so on.
Set specific, manageable goals, Howard said. For example, plan to exercise for 20-30 minutes, three times a week, and track your progress.
Always do a proper warm-up and active stretching before each workout, he said. And do some activities you enjoy, he said. If you like it, it's more likely you'll keep at it.
Not all workouts are done at a gym or training facility. Try biking, playing tennis, hiking Turkey Mountain, jogging the neighborhood, shooting hoops -- "any other activity that burns calories but doesn't seem as much like exercising, and it's at least somewhat enjoyable to you."
You could even find a workout group to join or get a friend to start with you.
"Humans desire companionship," Howard said. "When someone you know is striving for the same goals as you, this helps with motivation, accountability and makes exercise more fun."
Let your family know your exercise goals, Smith said. That way, you'll strengthen your support system.
You want to surround yourself with people who have the same motivation, Smith added.
"Having a support system and accountability are crucial in overall success and long-term compliance," Howard said.
Miss a day of planned exercise? That's cool -- but don't make excuses.
"Just say, 'You know, I didn't work out today.' Call it what it is. You didn't make it work," Walton said. It's not about making yourself feel bad, but excuses negate everything. Continuing bad habits will make creating good habits even harder.
1. Stress-reducing benefits of exercise
"Stress can cause people to emotionally reach out for more food, alcohol and even drugs," said exercise physiologist Clint Howard, the founder and director of Tulsa Fitness Systems. This behavior ultimately makes people feel worse, not better.
Research shows that being active helps boost our feel-good neurotransmitters, called endorphins, he said. Exercise also distracts us from the daily stress and worries. The Mayo Clinic reports that all forms of exercise can act as a stress reliever.
Regular exercise increases self-confidence and has been shown to lower the symptoms associated with mild depression and anxiety. Exercise can also improve sleep, which is often disrupted by stress, anxiety and depression.
2. If the shoe fits
When returning to the gym after a long absence, make sure you've got good workout shoes. Lots of minor injuries, knee pain and shin splints are attributed to wearing the wrong type of shoe or worn-out tennis shoes while working out.
Your local running store should be able to help.
3. At home
Start doing "non-exercise exercise," said Ann Walton, executive director of the St. John Siegfried Health Club.
"For instance, fidgeting -- you're burning calories," she said. Same goes for standing up while talking on the phone, taking the stairs instead of the elevator.
"It's movement that you wouldn't normally be doing," she said -- "thoughtful movement, so you are aware that you are trying to expend more energy in your daily routine."
Doing family activities is always a great way to spend time together, plus it's productive and beneficial to your health, said exercise physiologist Clint Howard, the founder and director of Tulsa Fitness Systems.
Beyond that, a dirt-cheap home gym can be built for less than $100, including dumbbells, resistance bands, a medicine ball and a jump rope, he said. That way, your body is free and can be used for numerous body weight exercises, such as push ups, squats, jumps, lunges, jumping jacks, mountain climbers, planks and other core/ab work.
4. At gym
You'll have access to equipment you may not be familiar with at fitness centers, Howard said.
Stick with functional exercises using mostly free weights. If you don't know how to use a particular piece of equipment, ask for help or don't do it. Lots of people get injured in gyms because they're trying to do exercises they have no idea how to do.
Be sure and mix things up, and don't get in the routine of doing the exact same thing every time you go to the gym, he said. This will help prevent boredom and burnout, and also help continue creating a stimulus to your body so your results don't plateau.
Building workout plan
Here are suggestions for people returning to a fitness plan, whether they're wanting to do something around the house or at a gym
Jason Ashley Wright 918-581-8483
jason.wright@tulsaworld.com
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