Are you preparing (and preparing and preparing) to get back into a workout routine? Easing into working out again can feel overwhelming. Most people continue to prolong this and when they begin, they do so without a personal strategy. Here’s a plan to ignite your movement practice.
Look within and set a goal. What do you want for yourself? More energy? To fit more comfortably into your clothes? Or just to feel better physically, mentally or emotionally. Science tells us that working out boosts mood, reduces stress, sharpens focus and improves your sleep, so this plays a vital role in any self-care plan.
Have a Plan
We love taking Sundays to get prepped for the week and to set (or reset) intentions. Get ahead and around obligations that traditionally lead to a workout getting scrapped, like a later than usual night out or conflicting appointment or an early meeting or doctor’s appointment. By blocking out your time each week, you’ll be locked in.
- Make space for stretching and cooling down
- For a good basic point, the CDC recommends a minimum of 75 minutes of vigorous (jogging/running) or 150 minutes of moderate (brisk walking), plus two days of muscle-strengthening each week.
- Take notes to track your progress
Invest in Yourself
Create a designated space at home where you’ll head for your workout. This can be as simple as a mat. Maybe add a mirror so you can keep an eye on your form and beads of sweat.
Mixing Things Up
No weights at home? No problem. Bodyweight exercises can deliver on all of the strengthening goals and can easily be found online. The quintessential bodyweight exercises are as follows:
- Legs – Squats, lunges, Reverse lunges
- Upper body – push-ups, dips,
- Core – Planks, sit-ups, glute bridge
Find a YouTube instructors that you align with. Cardio can come in all different forms. Jogging, biking, jumping rope or doing high-intensity interval workouts (HIIT), running hills or stairs. Keep things fresh!
Get Outside Your Comfort Zone
Join a meet-up. Or download the MindBody app to see what classes are being offered around you (many are free or pay-as-you-wish).