With restrictions on sport, exercising in gyms and in group or organised classes, it means a lot of us have fallen out of our normal exercise routines. Also adding to the challenge is working from home, home schooling, and looking after and staying connected with your family and friends. It is no wonder that we are having trouble fitting any type of exercise in. Here are three tips that could help you get back on track and implement some healthy exercise habits to help you both physically and mentally.
- Create a weekly exercise schedule – create a blank weekly calendar and look at your week. Add in working hours, time for friends and family, chores and any other commitments and then see where you would be able to fit a training session in. Then fill in what kind of exercise you would like to do at that time so that you can plan ahead and hold yourself accountable. Ideally for those that regularly exercise you should aim for two strength sessions, and two cardio sessions each week, if possible, both of these work outs should incorporate core strength exercises. It is also recommended that you aim to include some stretching sessions (up to two). Find your weekly exercise schedule to download here and start planning!
- BAM = Bare Ass Minimum. So, what does this mean? We know we should be doing some sort of exercise but sometimes we just don’t have the motivation, so we don’t do anything and then we feel guilty. So, with BAM you choose the least amount of exercise you must do to create a workout. For example, you have walking for 60 minutes on your schedule, but you don’t feel like walking for 60 minutes, so you set a BAM of 20 minutes. If you have had enough of walking after 20 minutes you have done what you have achieved and you can stop. However, sometimes when we start exercising we start to feel good as the endorphins kick in and we find new motivation. When you have achieved your BAM think to yourself, am I done or can I set a new BAM and go further? Your added BAMs can be incremental, try adding 10 minutes at a time and it’s possible that without realising you will have achieved the entire 60 minutes just by evaluating how you feel each time you reach your BAM. No matter how far you go, as long as you achieve that initial BAM it’s something you can feel good about.
- Bank your movement and exercises, some days are simply crazy, you know the ones I mean, they usually start at 6am and don’t end until 8pm. When you’re that busy you wonder how in the world you could possibly fit in an exercise session. Think about what you do in your day that is classed as exercise and bank it all together. You might find out that you have done over 60 minutes of movement in your day. For example, you strip the beds, hang the washing out, do the vacuuming, go up the stairs every 30 minutes, play with the dog or kids out in the back yard, make the beds, wash the car. All these small activities add up throughout the day and equal exercise and movement. Another option for those days you are strapped for time, is to add 5 minute workouts to your day. Download Shaz’s 5 minute workouts here and start exercising.
The last thing I would like to add is have self-compassion, remember some movement is better than no movement – you don’t have to do a 60 minute session every day. It’s okay if you miss a session here and there, you don’t have to feel guilty or beat yourself up, you are not going to lose any fitness or put on weight from missing a scheduled session. We are living through a pandemic at the moment so be kind to yourself and be gentle! Everyday isn’t perfect some days we are tired and need a rest and that’s okay, the important thing is to listen to your body, it will tell you what it needs.
If you need help in scheduling your exercise or you are stuck on what exercise to do and when, I am here to help you. Please reach out via Facebook, Messenger or Email.
Remember you are not alone; we are all in this together!
This information is of a general nature only and is not intended to be complete or definitive
Sharyn Cahill strongly recommends that you consult with your physician before beginning any exercise program. You should be in good physical condition and be able to participate in the exercise. Sharyn Cahill is not a licensed medical care provider and represents that it has no expertise in diagnosing, examining, or treating medical conditions of any kind, or in determining the effect of any specific exercise on a medical condition.