With 10 days until Christmas Day, we not only encourage you to do at least 10 minutes of exercise per day, but provide 10 exercise ideas to fit into your weekly routine. Finding the time and/or energy often hinder many from even starting. For our patients who are chronically fatigued or suffering from chronic pain, these can be huge hurdles. These may be some ideas that you can begin with and build up over weeks and months. And remember, if you have not been exercising for a while, you should discuss these ideas with your doctor first. There may be reasons that these would be a problem for you.
Just in case you need some science motivation to get you started, there are some references on the benefits of exercise at the end.
Walking – This is a great place to start. Cardio and balance work can coincide if walking over trails.
Weight lifting – This does not have to include grunting, large metal plates, or smelly gyms. Simple hand weight exercises guided by an fitness coach can get you started.
Baby presses – something for new moms. Often, women experience a lot of post-partum blues and frustration about not being able to get to exercise. Once your little one is old enough to control their head without support, baby playtime can double as a good arm or leg workout. Our babies have already been chunky so they have made for a good workout many times.
Hiking – for the nature lovers. The great outdoors can serve a double benefit. Hiking can provide a good cardio and balance workout while giving us a little mental rest from the daily grind. Fresh air and God’s creational beauty does wonders for our bodies and spirits.
Balance – Between nutritional issues, toxicities, and a general lack of physical exercise in society, our balance can use some exercising as well as our muscles. Balance exercise strengthens those support muscles which stabilize joints, often lessening arthritis pain, as an added benefit. It also works to coordinate pathways in the brain. Who couldn’t use more brain power and coordination?
Chasing your grandkids – Studies have indicated that grandparents who play with their grandkids more often tend to experience better health and longer life. Sometimes, we just need to play whether you are 5, 40, or 65.
Cleaning your house – okay, this may not make anyone’s top 10 favorite forms of exercise, but if it is all you have time for, it does double duty. Speed cleaning can not only boost your heart rate, but potentially leave time for other activities you enjoy more.
Pilates – without needing a gym membership, a set of weights, or even shoes, you can tone and tighten quite a bit with pilates.
Pool Time – this could be basic swimming or any one of a number of water exercise classes at your local Y. For those with arthritis obstacles or needing something gentler yet full body, these are excellent options
Review of Benefits of Exercise
Silverman, Marni N and Patricia A Deuster. “Biological mechanisms underlying the role of physical fitness in health and resilience” Interface focus vol. 4,5 (2014): 20140040.