A lot of people believe they have to already be physically fit in order to workout. That couldn’t be farther from the truth.
Physical fitness looks different for everyone, but we do need to get moving (and more often).
In recent years, there’s been a lot of hype about Crossfit, which has skewed the perception of what it means to be physically fit.
You don’t have to throw tires, complete a million squats, or one-armed push-ups to be healthy. For most people, that’s just not going to happen. And the truth is, you can be healthy and never throw a tire in your life!
Let’s take a look at some more reasonable regulations.
U.S. Government Regulations
The U.S. Government Regulations for physical fitness are a good measure of what it means to be at a reasonable, healthy level of fitness. The Physical Activity Guidelines for Americans state:
Adults should get at least two and a half hours (150 minutes) each week of moderate-intensity aerobic physical activity. You need to do this type of activity for at least 10 minutes at a time, as intervals shorter than this do not have the same health benefits. Adults should also do strengthening activities, like push-ups, sit-ups and lifting weights, at least two days a week.
So, where do you start?
If you’re starting from nothing – meaning, you haven’t exercised in so long that you’re not even sure where your sneakers are – walking is a great way to start.
As a fitness coach, I have heard all the excuses. You don’t have time to go to the gym, you don’t have the money to pay for a gym membership, it’s too far away, you don’t want to buy a treadmill, you don’t have room in your house for an exercise bike, you don’t have anybody to work out with…
No problem. Do you have a body? Because I’m kinda thinking you do if you’re reading this blog post!
Squats, wall sits, planks, and push-ups are great simple exercises to do that don’t require a gym. If you have a body, you have a built-in gym.
I guess you don’t have to exercise. NOT!
Do you have a Sonicare toothbrush that goes for 2 minutes? Great. Turn it on. For the first minute, do squats. For the next 30 seconds, do leg lifts to the right, and for the final 30 seconds, do leg lifts to the left.
Do you use a Clarisonic to scrub your face? Awesome, there’s another minute. Do a wall sit for as long as you can.
No one can tell me they don’t have time to exercise. If you have time to brush your teeth and wash your face, there is three minutes of exercise. Boom!
Since the pandemic hit, the online workout market has exploded. You can find at-home workouts just about anywhere.
YouTube can be a great place to get started with some free workouts.
I also created Y2B tv On Demand for this very reason — you’ll find a mix of 30 and 45 minute barre, yoga, and HIIT classes that you can do anywhere. Bonus, is that most of them can be completed with just your own body weight.