Too many people think fitness requires endless hours in the gym, and near obsessive behavior overhauls to see any benefits.
I can’t do all that, they think – so I’ll just continue doing nothing.
But all it takes is a little movement each day and 2-3 workouts a week, of about 45 minutes each, to see real benefits in how you move, feel, and look.
Try these simple strategies to make it easier on yourself to get the recommended dosage: at least 150 minutes of moderate intensity aerobic exercise a week, plus 2 strength training sessions.
- Keep your workout clothes handy. Pack a bag for your car or workplace, shoes and all.
- Put it on the calendar. Treat your workouts like any business or medical appointment, and then don’t skip them. Period.
- Make it social. Training with a small group is effective and fun. Studies show we stick with things when we enjoy them, and fitness should be pleasurable, not tedious.
- Be realistic. You don’t need daily marathons, just consistent effort over time, to gain functional fitness, strength, agility and endurance.
Remember that more time in the gym doesn’t always mean better results. Often, less really is more.
Try this experiment for a week: Track how you spend your time, every half-hour. Be honest. If you watched a three-hour football game, write it down. If you doom-scrolled all evening, track that, too. You might find that there are opportunities in your daily routine you can re-program for exercise. It’s about Fitting Fitness In, after all!
Holly Kouvo is a personal trainer, functional aging specialist, senior fitness specialist, brain health trainer, writer, and speaker.