Give Your Exercise Routine a Spring Cleaning

Spring clean your exercise routine to shake off the winter doldrums and get a head start on swimsuit season.

Here are some tips for getting ready to work out this spring and for keeping yourself motivated.

Preparing For Your Spring Exercise Routine:

1. See your doctor.

If you haven't been active for a while, check with your doctor. This is especially important if you're over 50 or have serious health conditions.

There are effective exercises for almost every fitness level so it's worth taking precautions to keep safe.


2. Set goals.

Establishing clear and realistic goals is an effective way to stay motivated. It will also give you a baseline for monitoring your progress. You may want to lose weight or work your way up to completing a marathon.


3. Go shoe shopping.

Athletic shoes are one of the most important items in your exercise wardrobe. Buy shoes that are made for your chosen activity, whether it's golf or running.

Replace them as often as needed when they show wear and tear, which is usually every 4-6 months if you run regularly.

4. Assemble your equipment.

You can get a great workout without buying expensive equipment, but you may want to invest in some pieces that will let you exercise at home.

You could get your own treadmill or buy an exercise ball. With free weights, you can do strength training at home even if your space is limited.

Designing Your Spring Exercise Program:

5. Plan a balanced program.

A well-rounded workout routine usually includes a mixture of aerobic, strength and flexibility exercises. Give yourself a little time to warm up at the start of each session and to cool down afterwards.


6. Start slow and work up gradually.

Focus on the quality of your efforts. When you've mastered good form with some basic exercises, you can increase the length and intensity of your sessions.

A sensible approach will help you to avoid injury and remain encouraged about your progress.


7. Find activities that work with your schedule.

For optimum results, you'll need to work out about 30 minutes a day with adequate days off for rest and recovery.

Structure workouts that fit into your schedule whether it's before or after work or a combination of brief sessions.


Sticking to Your Spring Exercise Program:

8. Spice it up with variety.

Keep your workouts interesting by varying your routine. You could alternate between swimming and playing tennis.

Enjoy the convenience of your treadmill on workdays and go running in the park when you have more time on weekend mornings.


9. Try something new.

Rejuvenate your spirits by taking on a new challenge. Sign up for rock climbing classes or dance lessons.

Buy a new exercise video or browse through the selection at your local library. Netflix has exercise videos on demand for you to watch instantly.


10. Put yourself in good company.

Get an exercise buddy so you can support each other in pursuing your fitness goals. Sign up for mother and baby exercise classes at your local community center and make some new friends.


11. Reward yourself.

Reward yourself with anything but fattening foods for sticking to your exercise regimen. Buy a new pair of jeans in a smaller size or sample an exotic fruit you've never tasted before.


12. Have fun.

Exercise is a lot easier if you keep it fun and enjoyable. Pick the activities that appeal to you. Give yourself reasonable time off when you need it.


Designing a spring exercise routine that works for you will help you look better and become more fit.

Allow the renewal of the seasons to renew your fitness commitment. You can have fun while you improve your health and appearance.

How to Stay in Shape Without Exercise Equipment

You know that your health is important, and that daily exercise can cut your risk of disease while dramatically increasing your energy.

But how do you fit a workout into your busy schedule? Are you too tired after a hard day of work to take advantage of a gym membership?

Thankfully, it's possible to stay fit without missing a beat of your busy lifestyle.

Who needs expensive, cumbersome exercise equipment or the daily commute to the gym, when you can get valuable, heart pumping exercise almost anywhere?

Try these easy tips to get and stay fit around your home or workplace:

1. Take a walk.

Walking is one of the most accessible forms of exercise. You can incorporate more steps into your day by simply walking around the block during lunchtime or taking the stairs instead of the elevator.

Even if you exercise regularly at a gym, walking can supplement your routine for more energy and a leaner body.

Consider purchasing a pedometer that counts your steps. Wear it all day, and write down the number of steps you've taken at the end of the day.

Each week, set a daily goal of steps and increase that goal each week. You'll be surprised how your mind finds ways to get more steps into your daily routine.

2. Practice breathing exercises.

As often as possible, focus on your breathing. Learning to relax and slow down your breathing will do wonders for your physical and mental health.

You'll handle stress better and meet the challenges of your life with more effective responses when you learn to relax under pressure by focusing on your breathing.

You can focus on your breathing anywhere. When you're stuck at a red light, use the time to relax, instead of getting frustrated at the delay.

In between activities or duties at work, take a breathing break. And, when you start to feel stressed, take just a few seconds to breathe deeply and refocus on solutions.

Close your eyes (if you're not driving, of course), and slowly inhale through your nose. Then exhale slowly through your mouth, pause, and repeat a few times.

Place your hand on your stomach, covering your belly button. If you're breathing correctly, your hand will slowly rise and fall.

3. Drink lots of water and eat nutritiously.

Drink as much water as possible to keep your body well hydrated and functioning at peak efficiency. Think of the food you put into your body as fuel for your life, and choose to fuel your body with high-energy foods that keep you fit.

Eat as many fresh fruits and vegetables as possible. Fill your dinner plate with vegetables and a smaller portion of meat and carbohydrates. Eat fruits for an energy-producing alternative to candy bars or other sugary snacks.

4. Exercise for at least 10 minutes per day.

You can exercise anywhere, without using special equipment. Examples of exercises you can do without a gym membership or expensive equipment are push-ups, skipping rope, stretches, and crunches. In as little as 10 minutes a day, you'll notice a huge difference in how you look and feel.

5. Get plenty of rest.

The amount of rest each person needs varies. The important thing is that you make it a priority to get to bed early enough that your body gets adequate rest.

If you feel groggy every morning, consider going to bed earlier or finding a way to get in a short 15 to 30 minute power nap during the afternoon.

When you put these tips into practice, starting today, you'll experience a greater sense of vitality and self-confidence. With these simple techniques, the only thing that stands between you and the new fit you is action!

Learn more about your health online when you read the rest of our information here about: Lifetime Fitness Exercise guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over 35 years and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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