The kids are back in school, and your crazy, nonstop summer is over.
Beautiful fall weather is here and beckoning you to enjoy the colors, low humidity and gentle breezes. It’s time to get back to a regular fitness routine. Here’s how to jump-start your fitness.
1. Recruit two fit friends for a regular workout.
Commit to an hour at the gym, 4 miles on the trail, or a swim workout. If one can’t make it, you still have a partner. Get together over coffee and book it in your calendars. Take turns leading the workout. Not only will you enjoy each other’s company, but you will work harder—and be less likely to skip the exercise.
2. Invest in yourself.
Spend on a new health club, 10 visits with a great trainer, a punch card at a spin or dance class, that treadmill to help get through winter, or the cross-country skis you have talked about for a few years. With dollars on the line, you will be compelled to take advantage of the investment and form a new habit.
3. Book an early morning workout at least once a week.
Studies have shown that people who exercise first thing in the morning are more apt to stick with their program long term. Morning exercise means you’ll kick-start your metabolism and be encouraged to eat healthy all day. Nothing will get in the way of your workout, and you will hit the hay at a reasonable hour.
4. Use the downtime at your kids sporting events to squeeze in some movement.
Don’t dread your kid’s soccer season—take advantage of the warmup and time between games. Meet your like-minded soccer-mom friends after drop-off for two laps around the field and 10 minutes of yoga, all before the first whistle. Bring your bike and cycle around the complex for 30 minutes. Take advantage of the health club attached to the gym and crank out an arm workout. All it takes is a little planning and motivation to make the best use of this time. You and your child can share in the post-workout buzz on the drive home.
5. Treat yourself to a running shoe that will make each stride feel comfy.
Shop for the latest compression tights, colorful jacket and breathable long-sleeve tee. Exercise equipment and clothing improves every year, making your workout more efficient and comfortable. Bonus: You might even look forward to your workout.
6. Take advantage of the best weather of the year and hit the great outdoors.
Try a new venue like the woods, a state park, the Morton Arboretum (pictured below), the Chicago Botanic Garden or a beachfront. Work the hills, trails, steps and sand. Organize a field trip to a beautiful town like Long Grove, do a power walk, then enjoy a healthy lunch.
7. Get up from your desk or chair at least every 30 minutes.
You can include enough activity into your regular workday. According to Thomas Hudgins, M.D., ofNorthShore University HealthSystem, “Both the American College of Sports Medicine and theAmerican Heart Association recommend 20-30 minutes of cumulative, moderate physical activity per day. You can achieve this piecemeal throughout the day. Take a brisk walk to and from the train; take the stairs rather than the elevator; or park in the farthest open space from the mall.” So walk during your morning call or meeting with a coworker, a popular new trend, or try the Divvy bike system.
8. Catch up on your favorite TV shows (hello, “Orange is the New Black!”) while you work your core and legs.
Feel good about watching for an hour as you squat, lunge, plank and bridge. Write a checklist and get it done.
9. Set a goal.
Maybe you will run your first 5K, lose 10 pounds, workout four times a week, or commit to an eight-week yoga class. A goal will keep you motivated and get you moving. Make a plan that will get you to your goal, and test yourself along the way. Dr. Hudgins encourages the use of a pedometer to monitor your steps. For a more comprehensive monitor, check out the new Garmin vívofit, which can record all your activity this fall.
Pictured top right: Sheila Gorney, Jennifer Braun, Nicole Del Mastro
