Getting Off the Couch
Motivation to Move
Happy New Year! Welcome to the Fitness Solutions Blog: a weekly, brief, encouraging, fitness blog. This is somewhat inspired by those who’ve told me they are feeling depressed and having trouble staying in shape because of our current health crisis. Let’s start with that: why we should get off the couch and what we should do.
Consider that Covid-19 carries the greatest risk for people with basic underlying conditions: obesity, high blood pressure, heart disease, and compromised lungs; all conditions that can be improved or avoided with a good fitness program! My encouragement then is to let the current situation motivate you to take action instead of inaction. Make a commitment to double down on your resolve because of the current crisis!
Gym Safety During COVID-19
Let me mention that if you are healthy and want to use a commercial gym it should be relatively safe for two reasons. First, if you can go during work hours it is usually not crowded at all. Second, we know now that Covid-19 rarely transmits from surfaces, like the machines. Wear a mask, keep your distance, and sanitize before and after you use the equipment. But go ahead and use the gym if you want to.
For those that don’t feel safe using a gym, it’s relatively simple and inexpensive to set up a home gym. You’ll need a small room or some space in a family room. Some simple equipment will be helpful but there are many exercises you can do with just your body weight. The equipment basics though are an exercise ball, an exercise or yoga mat, some dumbbells, and maybe some resistance bands. That’s it, nothing major or expensive.
Creating Your Fitness Plan
The main thing you need isn’t equipment though, it’s a plan: an exercise plan. You’ll need to carve some time out of your schedule purposely for 3-6 days per week to take care of your health. So put it on a calendar or daily to-do list. A couple of days for some light weightlifting, a few days for some walking, biking, or jogging and a healthy nutrition plan and you’re there – a fitness plan that will work!
I call those last three points The Smart Training Equation: smart resistance training + smart cardiovascular training + a healthy eating plan = your fitness goals met! Stay tuned for more weekly tips. And check out my website for encouraging success stories of clien