“I don’t have time to exercise…!”

June 6, 2012

Actually, you do!

The problem is, most of the time you don’t make time for it.  I often give my patients a regiment that would eliminate their needing to go to a gym.   My patients learn my mantra for exercise –

“Exercise is moving your thighs!”

I suggest that everyone walk at least ½ hour twice a day, or keep track with a pedometer to a goal of 10K steps a day.   Many smartphones or iPods have a downloadable feature that eliminates you form buying a device, so its easy to implement.  Walking is something we should all do more regularly.

A regiment at home with dumbbells, barbells or kettlebells with 4 exercises of Deadlift, Squats, Lunges, Clean and Press would be more than adequate.  Do 3 sets of 10 of each exercise.  If you don’t know how to do these free weight exercises, get get some instruction with a personal trainer or physical therapist.  Its important to practice with good form, as that will prevent injury.

I regularly have instructed my patients with an hourly routine of 10 squats, pushups, trunk twists.  These 3 exercises take only about 2 minutes in total to do.  The idea is to do a set for every hour you are awake, or crank out a set every time you have to go use the restroom.  For beginners, they can do the following – 3 X Day Week one, 5 X Day Week Two, 8X Day Week 3, 10 X Day Week 4.  If you’re doing all these sets, by the end of the day, you’re in superfit condition!

Hang a chinup bar on the bathroom door.  Everytime you have to go, you have to pay yourself a chinup for entry and one for exiting the bathroom.

And for your own lifestyle, implement a regular practice of something that will hold your interest for a lifetime.  For some, its dance, others may consider Yoga, Tai Ji Quan,  or Qi Gong.  For me, its always been martial arts, as I get the entire mind, body, spirit and practical applications for it.  But if you do something everyday, it will break up the monotony of doing it yourself.

I’m sure you can think of more fun and creative ways to exercise without the expense of joining a gym, or having to drive, change, etc.



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