How’s your return to exercise going? I’m gradually resuming my prior activity level, although I’ll admit I’m aching more than I was before I stopped working out to go on vacation. Not sure why this is going on, but I’ll hope it has to do with using muscles I had ignored, and not with getting older!
Today I’m adding to the tips in my last post with five more “do’s” and “don’ts” to consider when you return to exercise.
1. Do try something new
Trying a new sport or activity can stimulate your mind at the same time as you’re exercising your body. There are so many options available now, and many fitness or yoga studios offer thirty-day unlimited passes, just to attract newcomers and give you the chance to try different offerings. For example, even though I’m terrible at yoga, last summer I tried a “yin yoga” class that focused on slow, meditative holds of floor poses. It was so relaxing that one day I fell asleep in the middle of class! Other people return to exercise with music and fun in a dance class like Zumba, or they challenge themselves with a barre workout or Crossfit.
If you try a new exercise, remember that you aren’t likely to “get it” the first day. In fact, you may feel like a complete klutz. When I started spinning, I wasn’t sure I would survive the hour, but I told myself I’d keep going back for a month until I could make a better-informed decision about whether I liked it or not. Now I really like spinning and also appreciate the community of friends I have there.
2. Do cross train
Along the same lines, be sure to mix up your workouts a bit. Don’t run every day — bike, swim, lift weights, take a fitness class. Not only will you train complementary muscle patterns, but you’ll keep from getting bored with your workout. One thing I’ve started doing recently is Pilates. I know Pilates has been around for a long time, but I’m finally getting the coaching I need to do it “right” and hopefully address some balance, strength and posture issues that tend to affect women as they grow older. For me, Pilates complements my cardio and tennis activities, so it keeps my workouts varied and fun.
3. Do consider buying an electronic fitness tracker
Recent news of the Apple watch announced a sleek “wearable” that will sync with your iPhone and tracks heart rate, activity type and level, plus alert you to incoming texts and emails, calls, etc. Starting at $349 and available in early 2015, the Apple Watch promises to do lots of things well. You can learn all about it on apple.com, and they even created a video describing the watch’s fitness and health monitoring features.
If you don’t want to wait and/or want something cheaper, you’ll find numerous alternatives. Look at the Pebble smart watch, Nike Fuelband SE, or Fitbit — they’re market leaders among devices that track calories burned, steps taken, sleep patterns and more. Some of them focus on fitness and health, and some (like Pebble’s wearable or the Apple watch) do much more. There are even cheaper options in the form of apps for smartphones — check out Map My Run and competitors.
The point is that using a device or app not only helps you measure your progress, but it can increase the “fun factor” for people who like technology. I used a Nike Fuelband for nearly a year (see this post). For me, it offered a constant reminder to incorporate exercise into my day.
4. Do exercise for a good cause
Another way to engage in fitness, social interaction and philanthropy at the same time is to sign up with a charity walk, run, bike ride, danceathon, you name it. You can join a local Team in Training to train for an endurance sports event like running, hiking, cycling or a triathlon — while also raising money to beat cancer. You can walk/run/bike/etc. to fight Alzheimers, juvenile diabetes, breast cancer, AIDS and many other worthy causes. A web search, your local news and sports stores can help you identify ways to get involved in your own area.
5. Don’t give up
Despite all efforts to find a fitness routine that works with your ongoing life commitments, even if you can mix it up and keep it fun, there will still be times when working out seems like a chore. We all have good days and bad days, and we need to be patient with ourselves. At low points I’ve gotten discouraged about my tennis game, even considered whether I should quit the sport. Or I’ve compared myself to someone in yoga class who is more flexible and coordinated than I believe I ever could be. But seriously, self-criticisms like these are too harsh.
Like anything else, fitness is a journey. We all move along our own paths, at our own paces. The main thing to remember is: keep traveling, and enjoy the trip.Anton Stetner, ToryBurch.com, Arya Ziai