by Maria Teresa L. Ungson
IT’S that time of year again. You’ve been indulging in holiday goodies, and the scale is groaning. And any day now, the diet ads will begin. You know you have to do something. But what if, like so many people, you just hate the gym? What if you need a swift kick in the derriere to get going? There is hope, experts say. All you have to do is focus on exercising in a way that suits your personality, lifestyle, and fitness level.
The real secret to eating healthier and losing weight is finding a diet you can stick to – one that suits your tastes and lifestyle.
Wondering which direction to take? Here are tips from De Los Santos and other experts of MedMD.
If You Can’t Stand the Gym
Never fear. You can still get in shape, because movement — the very thing needed for increased fitness — can take place anywhere. Take a walk, ride a bike, or go for a hike. Perform an exercise routine outdoors at a park using your own body weight. Ideas include pushups, squats, squat jumps, crunches, and “planks.” Also, consider outdoor group classes. They’re taking place at parks.
If You’re Seriously Out of Shape
People who haven’t exercised in a long time should take it slow, while looking for activities that will give them a more active lifestyle. Look for simple opportunities to move during your daily routine. Wear a pedometer and make it a goal to take more and more steps each day, with the goal of getting up to 8,000 to 10,000 steps per day.
Beginners can start with 10-minute walks – five minutes out and five minutes back – then gradually increase that by two or three minutes each week.
If You’re Social Group activities may be your best way to get into shape. Groups allow social butterflies to be around lots of people and enjoy camaraderie, while also getting fit. Dancing is one of the most popular group activities. Other choices include country line dancing, swing, salsa, hip hop, or ballroom dancing. If you have two left feet — and no intention of reforming — consider a running, cycling, or hiking club, which will give you a common theme for your exercise. You’ll also enjoy the social networking that takes place outside the workouts.
If You Need Some Tough Love
Boot camps are another option that might suit you, especially if you’re motivated by someone yelling at you. Named after the basic training that military troops undergo, boot camps are becoming increasingly popular around the country. They range from the mild to the maniacal, but all offer individual coaching and direction within a group setting.
In addition to a quasi-personal coach, you’ll have the added benefit of peer pressure and competition in a boot camp. Everyone will be pushing himself/herself to perform at their maximum capacity, which will maximize your workouts and keep you motivated.
If You Have No Time
If getting to the gym seems impossible, just do your workouts at work. Try working out at your desk. Do dips on your chair. Drop down and do some pushups off the edge of your desk. Get some resistance bands and do bicep curls and tricep extensions.
If you can get to the gym, do a circuit training routine by moving from machine to machine, without rest. The key is to keep moving, and keep your heart rate up as high as possible. If you prefer free weights, just double up on your moves, adding short bursts of cardio – like jumping on and off a weight bench – in between each.
If You’re Easily Bored
Look for cross training options such as cycling, swimming, and running. You may change your main activity every six to eight weeks. Alternatively, you can mix up each workout.
Remember, exercise doesn’t have to come in a traditional package of cardio and weights. The options are endless. Go dancing, ice skating, or roller skating. Play Frisbee golf. Hit the jungle gym. Hike your local trails. They will all keep you moving, and that’s the name of the game.
It also helps to find people with whom you enjoy exercising. The key is to create a social network of people that you relate to. That’s what is going to keep you coming back. Everybody wants someone they can relate to. After all, who wants to be lonely while exercising? Happy work out in 2010!
