December 31st, 2021

When the process of exercise feels like a daunting task that overwhelms you and just makes you shut down and not want to do it at all, then you need a plan.

First, think of exercise as something you enjoy, otherwise you won’t do it.

Second, find an exercise routine that you can realistically do most days of the week. Mark it as your workout time specifically done to raise your heart rate and work your muscles.

Third, write down all your workouts and look them over at the end of each week. This will help keep you motivated and help you stay on track.

Some workout examples could be walking, running, high intensity interval training, full body strength training, Pilates mat work, calisthenics, the choices are endless which also makes it very overwhelming, but if you stick to the basics you can’t go wrong.

Start with a basic strength training program three times a week which includes these five fundamental moves, a push, pull, squat (or variation of, such as a step up or lunge), hinge, and press. Include an anti-rotation such as a Pallof press. Start by doing each exercise 12 times for three rounds.

In addition to strength training add a basic cardio program that raises your heart rate above what it normally is for a specific amount of time. Anywhere  between 15 and 45 minutes is good. Any type of cardio that you enjoy will work here such as, but not limited to, brisk walking, elliptical, treadmill, rowing machine, cycling, spin class, or walk/run. The key is to raise your heart rate and breath a little heavy.

As you get more comfortable with your 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 you, and only you, to take that first step towards an exercise routine. It won’t happen unless you make it happen. Begin with a plan in your head, write it down, and keep moving forward even if you miss a workout or two, and before you realize it you’ll be deep in a regular exercise routine and feeling stronger and healthier every day! Happy New Year!

By M.E. Coffey
12/31/21​