Plan it Out

It makes sense to have a plan when we want to get something done, especially when it comes to an exercise routine, but exercise often feels like a daunting task, it overwhelms many of us and more times than not often results in a complete shutdown which leads to skipping it altogether.   

If we look at exercise as something we can enjoy, rather than dread, we may be more willing to spend our time doing it. To be successful though we need to find a routine we can realistically do physically and one we can stick to each week without it draining all our energy. We should stay away from extreme exercise routines that may cause us to feel queasy or become so sore we can’t move the next day.

There are many workout routines available to us instantly on the internet, the choices are endless, which also makes it extremely overwhelming, but by sticking to the basics we can’t go wrong. And the basics won’t require unreasonable, impractical workout sessions, or an unrealistic commitment.

Start with a basic strength training program three times a week which includes these five key moves, a push (chest press), pull (row), squat (or variation of, such as a step-up or lunge), hinge (deadlift), and press (shoulder press). Include an anti-rotation such as a Pallof press or kettlebell suitcase carry, and some core work such as the dead-bug. Start by doing each exercise 12 to 15 times for two or three rounds.

In addition to strength training add a basic cardio program that takes about 30 minutes to complete, a little less or a little more, depending on the days schedule. Any type of cardio that is realistically doable is best such as, but not limited to, brisk walking, elliptical, treadmill, rowing machine, cycling, hiking, or walk-run. The goal is to raise the heart rate above what it normally is and breathe a little heavy. We need to challenge our cardiorespiratory system a little to see results.

As you get more comfortable with an exercise routine start to add some stretches or foam rolling at the end of each workout to help keep your muscles happy.

When all is said and done however it remains up to us to commit to a practical exercise program and make it part of our daily lives, or not. The benefits from a consistent exercise routine do nothing more than improve our overall quality of life, well-being, and mental health. That’s not such a bad trade off.
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Start with a plan, write it down, and keep moving forward even if you miss a workout or two, it doesn’t matter, as long as you get back into it again.