Cher Nutrition

Finding Time to be Fit

September 5, 2010 at 7:51 pm 1 comment

Every year from Memorial Day to Labor Day, New Yorkers vacate the city every weekend in a mass exodus. In previous years I was one of the unprivileged few that was left behind, but this year I felt like a true New Yorker because I too partook in the great exodus. It seemed I had plans in a different place almost every weekend this summer, and although this was great for my social life and I of course had a great time, it became one more obstacle to achieving a regular workout schedule and yet one more excuse for me to not exercise.

Even during the colder months, life is BUSY! Wherever you live, days fill up with work, play, children, friends, and family. New Yorkers are notorious for being busy, running from one thing to the next, having long days, and having to find creative ways to get in a quick workout. Personally, with a new full time job and 2 hours of commuting each day, I struggle with simply having the energy to walk the 1 block and go to the gym.

For adults, the 2008 Physical Activity Guidelines for Americans recommends:

• 2 hours and 30 minutes of moderate-intensity aerobic activity every week (brisk walk, water aerobics, riding a bike, playing tennis, mowing the lawn) and weight training on 2 or more days a week or
• 1 hour and 15 minutes of vigorous-intensity aerobic activity every week (jogging or running, swimming laps, playing basketball) and weight training on 2 or more days a week

I know this may seem like a lot to some, but even if you can’t meet these recommendations, the exercise you do fit in is still beneficial! In addition to burning calories, physical activity can decrease stress, improve bone health, build lean body mass, and increase the speed of your metabolism. Here are some tips to help you find motivation and increase your weekly workouts:

• Choose a workout buddy who will motivate you to work out on a more regular basis
• Join a gym that is convenient to your work or home
  • Try working out in the morning before work or at lunch, as opposed to after work when you may be more tired
  • Classes are a great way to feel motivated in a group setting and you have an instructor for additional encouragement. Most gyms have a wide variety of classes for you to choose from throughout the day.
• If you can’t afford a gym membership right now, ask around for people’s favorite workout DVDs
  • Yoga and pilates are great workouts to do in your apartment before or after work. They won’t disturb your neighbors and you only need enough space to lay down your yoga mat. (This is essential in NYC.)
• Look for free classes available in your area. If you live in NYC, Time Out New York and the local newspapers often have advertisements for these.
• Turn your workout into a party. Get a group of friends together and take a salsa or ballroom dance class.
• Take the stairs! “Burn calories, not electricity.”
• Skip the bus or subway. Choose to walk instead.
• Even though it’s back to school, the weather is still nice enough for outdoor sports. Enjoy your favorite outdoor activities before the chill in the air is too much to bear.
  • Join a walking or running club/group. See if your workplace offers one of these.
  • Swimming at the beach or pool is excellent exercise. It is a low impact, resistance training workout that involves all the major muscle groups…and who doesn’t love swimming?!
  • Find a bike or walking path in your neighborhood. My hometown in Massachusetts just completed one and it’s fantastic!
  • Rent a bike for the day and try out some bike paths or trails
  • If you are near the water, rent a canoe or kayak for the day
  • Participate in tennis, soccer, baseball, football, or any other sport with friends
  • Look into joining an adult sports league. The city has lots to choose from and you have practices, regular games, and the bonus of meeting new people with similar interests.

I know finding time for yourself can be difficult, but remember that you have the ability to control your well-being. Eating well, staying fit, and getting enough sleep are all things we can do to stay healthy and happy for years to come.

By Samantha Fast, MS, RD, CDN

Entry filed under: Tasteful Tips. Tags: .