Fitness Friday

FORT MYERS, Fla. – The key to overall health and fitness is consistency and not letting it slip. You don’t forget about being healthy when you’re not exercising, it’s about living a healthy lifestyle. When motivation is lacking sometimes you just need something fun or different to re-energize yourself and working out outside is a great way to do it.

Set a Schedule (Be Realistic). If you haven’t been working out much this winter, don’t write down that you’ll do outdoor cardio exercises for 30 minutes a day, six days a week. You’ll only find yourself getting frustrated and will be more likely to give up on your workout program. An excellent way to stay on track is to set friendly workout reminders for yourself using your smart phone. (or desktop calendar)

Workout Buddy’s ROCK. You’re more likely to stick with your plan if you’ve got a partner. Choose someone who has similar goals and who’s schedule fits with your own. Your best bet: Get together at the same time three days a week either before or after work.

Get New Workout Shoes. If you’ve been hitting the gym (and the treadmill) all winter, chances are, you’re due for a new pair. Most running shoes last a few hundred miles, but if you use them to walk around, that wear and tear counts, too. Go to a running store to get fitted, have them look at your gait to find the best shoe for you.

Protect Your Skin. It’s a great time of year for OUTDOOR exercise. This means more sunshine (and vitamin D, which is a good thing), but it also means that your skin is exposed to harmful UV rays. Rub waterproof lotion with at least SPF 15 over all exposed areas. Don’t forget behind your ears and the back of your neck.

Pump Up Your Playlist. Still listening to the same tracks from December? Do some iPod “spring cleaning” by downloading a fresh workout playlist to get you going. “Uptown Funk” is on my cardio list J

Update Your Workout Wardrobe. Still sweating it out in cotton T-shirts? Throw them away and replace them with shorts, tanks and tees in breathable, moisture wicking fabrics.

Don’t Forget to Stretch. The best way to prevent injury is to stretch before and after your workouts. Warm up with 5-10 minutes of light exercises and some dynamic stretching, as in, stretching while moving. This includes lunges, touching your toes and walking your hands forward, swinging your legs while standing and twisting from side to side. After your workout, complete “static” stretches. Your typical “touch and hold” stretch routine.

Stay Hydrated. Avoid muscle cramping and fatigue by drinking about 2 liters of water a day, especially before exercising. The more you sweat, the more fluids you need to replace, so drink up after a vigorous workout.

Plan a Workout Trip or Outdoor Activities. Outdoor exercises are great! Take a “healthy” stay-cation like walking on the beach, biking or kayaking before it gets TOO HOT.

Get Sporty. Break up your routine with outdoor exercises like tennis or golf, or team up with friends for an afternoon of Frisbee or kickball to get your heart going. You don’t have to be an athlete to play! Just have fun.

Change Your Thinking. Instead of designing goals based purely on weight loss, concentrate on how you feel. If counting calories has you down, think in terms of portions instead. Constantly checking the clock during your workout? Chances are you need to find a sport or activity you actually enjoy.