Awesome Advice From Regular People Who Have Moved Their Bodies for “Fitness & Fun” Their Entire Lives
written by Amy P. Mercovich, D.C. (aka Dr. Amy)
We all KNOW we should exercise regularly but many people just don’t do it. If you know me at all, you already know that I am going to tell you to stop waiting and find something you CAN do and hopefully like doing for movement and fun.
As you can see in the photo above, I do yoga. It is my joy. I LOVE doing yoga and it makes me feel great. So great, that it is easy to get myself to do it. Sometimes I do yoga in my pajamas in the morning so that I don’t accidentally derail my intentions by having to go change my clothes! I just hit my yoga mat which is always laid out in my home.
I gathered tips from people who I know have also been lifelong exercisers and am sharing them here to help motivate you. Please report back to me if you enjoy these tips and if they helped you to overcome a stumbling block to being a consistent exerciser.
We know WHY we should exercise yet I want to highlight a few special points of interest.
You are leaving longevity points on the table if you don’t move your body often. Every research paper that has anything to do with health has already proven that being a regular exerciser is healthier than the alternative, being sedentary.
You do not have to run marathons or do anything super hard if you don’t want to. You just need to move your body daily, preferably in some fun way that you enjoy.
Lifting heavy things is also good even if it’s not super enjoyable…do it anyway, just don’t spend too much time on it if you don’t enjoy it. I lift heavy weights twice a week – sometimes for as little as 10 minutes and sometimes for 30-45 minutes. It depends on the time I have and how I feel that day. I just make myself do some heavy lifting to keep both my bones and my muscles dense. Strength exercises also make your body use up some glucose which is good for your blood sugar level.
Often I hear a version of this statement… “I’ll exercise once the weather gets better.” The season of Winter and cold weather are going to happen again next year, and the year after that, and the year after that. If you cannot TODAY figure out how to get daily movement when the weather is cold and snowy, what will be different about next year? Are you simply going to be a non-exerciser again?? That is a poor decision for your health!
Choose one thing you can do no matter what the weather. That’s your fall back. Maybe that is dancing in the living room, walking on the treadmill, mall walking, calisthenics in front of the tv, YouTube yoga, Pilates, Tai Chi, weights, or HIIT workouts (try this, enter in the search bar “[exercise of choice] 10 minutes” and see the thousands of choices that pop up), taking a class at a local center, or marching in place…doesn’t matter. Have one fall back that you will do for at least 10 minutes, non-negotiably.
For your exercise fun and adventure and to challenge yourself, have a repertoire of outdoor activities or places to go that are different or special or require a bit more activation energy to do. For me, that is xc skiing, snowshoeing, downhill skiing, going to a yoga class in the city, biking, swimming, or hiking. All fun. All adventurous. All take a bit more time and effort than just hitting “Go” on a 10 minute YouTube video.
There is simply no time to waste. The sooner you start moving more, the sooner you feel better, you have more energy, you sleep better, you feel proud of yourself, you get your blood glucose in better order, your brain gets nourished better, and you have endorphins and dopamine rewards. Don’t waste your precious life on the couch. Of course, take rest when you need it, yet, if you are putting off exercise until something magical happens, then you and I both know that you are being too sedentary and probably watching a screen way more time than you would if you were making your physical and mental health a priority.
OK, have I convinced you yet to start moving today and not waiting until better weather (or insert other excuses here)?
Now, on to the motivational tips from some wonderful people.
Remember that a “body in motion stays in motion” just like in physics. Getting started is half the battle. Do something…anything then it’s easier over time to keep going. ~Wendy
Don’t call it exercise – just move and, of course, have fun. Be playful. ~Cynthia
Start small and be consistent. Allow yourself a break when needed. Give yourself grace when you miss a day. Just stick to your next workout. ~Wendy
A little hard work is good for the soul, whether it’s a hard ride, run, or chopping wood. ~John
Don’t be afraid to try something new. I recently took a welding class! ~Cynthia
Make sure the exercise you choose is enjoyable and makes you feel accomplished. Don’t be afraid to try new things. ~Sue
Stay fit so you can keep up with your kids! (When you are 86 and still want to mountain bike with your daughter and her husband- haha) ~John (Dr. Amy’s Dad)
Think about what you like to do. Is it outside or inside? Alone or in a group? On a path without cars or on a road? I like being out in nature so it’s an extra bonus to get my fresh air and outside time with a workout. ~Sarah
Focus on what you CAN do. If you are in a good place, help others. Don’t forget that humor and a smile can help to relax you, too. ~Kevin
Set a goal and commit to two months. Walking, lifting weights, and yoga are great places to start. Use free videos online. ~Katrina
There is no bad weather, just poor clothing choices. Ever heard this before? It’s true! Go outside all Winter long or when it’s raining. There is clothing for that. ~Dr. Amy
There are days you just don’t want to exercise…do it anyway. You will never regret a workout. Tell yourself you can just do half and chances are you will end up doing the full workout. ~Katrina
You don’t have to love it to do it. You’ll be better off if you exercise than not, so just do it! ~Sarah
Do some stretching and weights in the Winter when there is not much going on out of doors. ~Linda
Set a goal like a 5K or half marathon. ~Dwight
Start your kids young – have them walk or run or bike with you and you’ll always have an exercise partner. ~Dwight
Exercise first thing in the morning if at all possible so you can’t make up excuses throughout the day. Get that feeling of checking off an item from your to do list right at the start of the day. ~Sarah
Do something daily even if it’s just walking to the end of the driveway or 2 minutes on the treadmill. Commit to that small goal. But, take one rest day every week – total rest because psychologically it feels good to have no pressure to do anything one day. ~Dwight
Do some stretches in bed before you even get up. Hug your knees in so you are a little ball then stretch everything out long. Hold each for 15 seconds. ~Wendy
Plan your workouts like you would an appointment. ~Katrina
As you age, do more for strength, flexibility, and balance. ~Sue
Change your exercise with the stage of life you are in. ~Sue
Ask yourself “what did I used to do as a child that was fun and involved moving my body?” Playing outside? Riding bikes? Hide and seek? Bowling? Dancing? Ping Pong? Re-discover those fun activities. ~Cynthia
I tried to exercise alone at home and I just don’t do it. I need the social commitments. So, my advice is to find a buddy or, better yet, a group of people that are counting on you to show up! ~Denise
I started running for the “escape” during COVID and I got hooked. It gives me energy and protects my sanity. ~Katrina
Do short, quick things throughout the day such as extra stairs, 10 squats or chair sit down-stand ups, shoulder rolls, Dr. Amy’s Stretch Break, or downward dog pose. ~Wendy
Starting out, keep movement simple and easy. Start with five minutes and just add a little over time. ~Sarah
Exercise in your pajamas OR wear your workout clothes to bed. It removes one obstacle to getting your body moving in the morning. ~Dr. Amy
Do some pullups from a beam or bar in the basement every time you go down there to do laundry. Keep a chair there to use for support (you do not need to be able to do a pullup. Just use your feet on the chair and pretend). Only takes 30 seconds and really gets you stronger. ~Dr. Amy
Every day when I wake up I decide what I need to do to stay healthy. Cardio? Strength? Breathing exercises? Yoga? How do I work what I need that day into my schedule? I try to do something everyday. ~Kevin
Intellectual and physical fitness go together. Exercise keeps your brain healthy too. ~John (Dr. Amy’s Dad)
Finding a joyful activity that moves your body is a “cheat code” for getting regular exercise. If you love it, you will WANT to do it. ~Eric (Dr. Amy’s husband)
When the weather is bad, have something in the house you can use for exercise, such as a stationary bike or weights. ~John
I stay active because of my loves and interests. I feed the birds and dogs every day. Dogs need to walk! ~Linda
Have outdoor hobbies such as caring for trees, shrubs, flowers – bulbs and perennials…weeding, trimming, watering, raking, etc. These all make you be active! ~Linda