Setting goals and resolutions is easy. Keeping them – well that is a whole other story. I have found myself lacking a lot – and I want to make changes to be better. I have made a list of 52 goals that I want to set this year and will share a new one with you every Sunday so you can work on it if you would like as well. I challenge you to make a list of goals and work on a new one at least monthly. Last week we talked about Tips for Waking up Early – I am still working on this – but really want it to be something that I do everyday.
This weeks challenge is Exercising. I need to work on this as much as anyone – so I found a bunch of easy ways to exercise everyday to share. I hope you can pick out a handful and really work them into your daily routine. It can be something as simple as walking your dog around the block to start with, but realize you must challenge yourself as you go if you want to see a difference in yourself. My goal this year is to lose 90 lbs. That is a lot and I would be skinnier than I have been ever since like seventh grade – but I want to do it. What is your goal?
Recommended exercise for a beginner is 30 minutes of moderate activity a day. If you can’t fit in all 30 minutes at once, doing it in 3 sets of at least 10 minutes will be beneficial as well. Otherwise you will need about 60 minutes a day (which you can break into sessions as well). If you haven’t yet, download an app like NOOM or MyFitnessPal that tracks your calories and fitness. Here are Easy Ways to Exercise Every Day:
- Do sets of sit ups, leg lifts, and push-ups while you are watching your regular TV shows (even just during the commercials). This will keep you active and prevent you from jumping up and grabbing your favorite snacks to munch on.
- Go on a bike ride (this is esp. fun if you have kids)
- Do yard work
- Cleaning the house
- Sweep the patio or sidewalk
- Take the stairs whenever possible
- Park in the farthest spot you can find (instead of the closest)
- Walk around while you are talking on your phone
- Lift weights while you are sitting down (get 1lb hand Weights and do exercises while watching TV or reading)
- Skip the drive-through and walk in
- Make a exercise journal (we talked about this last week, why tracking your habits is important – especially when making and keeping goals)
- Have a workout buddy
- Play with your kids instead of watching or playing on your device
- Get a pedometer (I use an app on my phone to track how many steps I take everyday)
- Sign up for a new class (yoga, cycling, boxing, dance, hiking, water sports and more)
- Use your kids as your weights – do a few squats while holding your baby/toddler. Use them as weights while doing sit ups and floor exercise.
- Stretch while you are sitting or standing. Neck rolls, shoulder rolls, shoulders, legs, etc.
- Walk your dog. Going on a walk with your furry friend will get you moving and let your dog have some adventuring time.
- Do bicep curls with household (or office) items. Got a heavy can or gallon of milk? Do 10 curls, wait about a minute and repeat. Do 3 sets (two rests) for extra strength training.
- Wear light ankle weights while you walk around
One tip to get yourself motivated is to make sure you change up your routine regularly so you don’t get board. Try different routes when you walk, do a variety of workout DVD’s, have a good mix of music or book on tape to listen too, etc. Plan a head so you can be ready and keep a pair of tennis shoes with you just in case you find a perfect moment to go for that walk or run. I hope these tips help get you moving throughout the day.