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Thirty is Your Lucky Number

training for a raceYou’re exhausted after work. You’re in charge of the neighborhood carpool. You have to cook dinner. Excuses, excuses! Getting into shape only requires 30 minutes. Step back into your 30-minute routine courtesy of Partha Nandi, author of ASK DR. NANDI.

If you have been glued to the couch a little too much or have let your program lapse, get back at it. Here are a few easy steps to get you back into your 30-minute routine:

  1. Get a pair of good comfortable supportive shoes, whether for running, tennis, or walking.
  2. Find comfortable clothing that does not get in your way as you move.
  3. Begin with 20 minutes a day and work up to 30. If 20 minutes seems too much, start at 15 and work up to 30.
  4. Find a “fitness” buddy or friend to help motivate you. An exercise class is good because it meets regularly and you will have others to provide support.
  5. Buy a pedometer (they can be found online for less than five dollars) and count your steps. If you start out at 5,000 steps, work your way to 10,000 and then 15,000. It’s a slow, satisfying process, and every step counts.
  6. Every place is rife with movement possibilities. Doing the laundry? How about some arm curls with that full bottle of detergent? If you catch yourself standing next to the kitchen counter, do 10 vertical push-ups.
  7. Dance and play.
  8. Fitness is moving away from fancy machines and back to good old hand weights. Invest in a light pair of hand weights (2 to 5 pounds) and set them down where you spend the most time. Work your muscles as you watch television. Fitness is getting blessedly low-tech.
  9. Whenever possible, walk, don’t ride. Using your legs as transportation is one of the most time-effective ways to fit in great exercise.
  10. Be inquisitive. Google. Ask your friends and colleagues what activities they like. Step out of your comfort zone a little. Live!

Now that you’ve committed to adding exercise into your schedule, relax and make a quick, healthy and easy dinner.


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