How and Why to Exercise in 2019

With the new year here most people are committing to or attempting to commit to a consistent fitness routine. New exercisers often ask what the best type of workout is and the answer really is, the one that you will do. By this I mean it doesn’t matter if I tell you it’s running, swimming, or weight lifting or yoga if you’re not going to do it. So the best way to tackle your fitness goals in 2019 is to find something that you love and look forward to doing regularly. The most important thing is that you move your body each day and that you incorporate some sort of weight-bearing exercises into your weekly routine. The reason weight-bearing exercises are so important is that they are essentially the only tool you can employ to prevent osteoporosis as you age. Just about everyone knows that exercise will help keep them trim and improve their cardiovascular health but not everyone has connected the dots between weight-bearing movements and bone health.

Even if someone is eating the healthiest diet and they’re not deficient in minerals such as calcium, over time their bones will weaken if not challenged. Challenged meaning not asked to do their job which is to hold up and support your tissues and other organs. As plants have fiber to maintain their integrity, animals have bones. Most people don’t know that bones are actually organs themselves and there is blood flowing in and out and in order for them to stay strong they must be used and by used I mean holding up weight. You can use your own body weight, actual weights or you need to have some sort of physical lifting or carrying involved in your routine such as a job where you’re breaking down freight. For example, most of the blue zones (pockets of communities around the world where the largest percentage of centenarians reside) don’t belong to a gym, rather they carry materials such as wood, water, crops, etc.. as part of their daily routine.

Another important thing to keep in mind is that it’s beneficial to perform exercises outside in nature as much as you can. Fitness activities are already beneficial in terms of improving your mood but when taken outside they are significantly enhanced. Not to mention most gyms are pretty toxic places full of germs, plastic, paint, blue light and all of the toxins that come with that. They’re also poorly ventilated especially when you go at peak time which is obviously when most people go otherwise it wouldn’t be called peak time. So if you can, incorporate at least one outdoor workout into your regimen a week when weather permits and notice how different you feel. For example, if you love to run for cardio, use the treadmill on rainy days and go out in nature on the dry days. You can also do push ups, burpees, planks, lunges, and squats (weight-bearing exercises) outside and they can be really fun.

To do push-ups simply start with your hands shoulder-width apart on the floor and up on your toes so that your body is supported, keeping yourself as straight as possible. If you don’t have the strength to do this yet, you can bend your knees and use them for support on the ground. Then inhale, bend your elbows and lower your chest to 90 degrees at the elbows and your body is almost touching the ground. Then exhale and push yourself back up to the point you started. See if you can do two sets of 10 to start.

For the plank, begin by lying on your stomach with palms on the floor next to your shoulders, feet, and legs together and your toes down. Lift your body up so that your arms are straight (palms below shoulders) and weight is balanced evenly between hands and toes, keeping the body as straight as possible. Don’t let your hips drop or rise, and be sure not to shift weight to one arm. Remember to breathe. Hold for 30 seconds and work up to one to two minutes.

For lunges, you can do both forward and backward motions. The forward motions will target your quadriceps while the backward motion will target your glutes. For forward lunge, start by standing with your feet about 6 inches apart from each other with your toes pointed forward. Then inhale, step forward with one leg and lower your body to 90 degrees at both knees. Repeat all of the reps on one leg, then switch to complete to the other leg to complete the set. Aim for 10 on each side three times but if need to work your way up to that that’s fine. For reverse lunges simply do the same thing except take your step backward instead of forward.

These three exercises alone will target all of your major muscle groups and if you take minimal rest in between you can even call it cardio as well as strength training. If you want more of a challenge you can run sprints in between for a full and intense workout.

In terms of fueling yourself for your workouts, carbohydrates are best before the workout and a mix of carbohydrates, healthy fats and protein should be consumed after the workout. An example of a pre-workout meal would be a banana, a couple of dates, a slice of nonGMO bread or an oat bar. You want to keep this meal small otherwise it will be difficult to exercise. You can even workout fasted if you’re comfortable, this is my preference but listen to your body and hunger signals. For your post workout meal, examples would be a serving of rice and beans with some sprouts and half an avocado or a salad with quinoa, pumpkin seeds and a serving of hummus.

Once you are consistent you will certainly enjoy moving your body more as you will naturally get better and experience the euphoric feelings of your brain releasing dopamine and serotonin, often associated with the “runners high” which you can also feel during other exercises if you push yourself to work hard. However, if you are the type of person who requires someone else to hold you accountable and you should know this about yourself, then ask a friend to join you. Workout partners are a great way to stick to a routine as neither party wants to disappoint the other and the activity is often more enjoyable when you have someone to chat with.

The last point I want to make is that exercise is a celebration of what your body can do not a punishment for what you ate. So relax, don’t compare yourself to others, find what you love and be patient with yourself. Figure out what foods serve you best in terms of keeping you energized and fueled and don’t stress about what’s outside of your control. Do the best you can and show gratitude towards your body. You’ll be amazed at how it will reward you back.

About the Author: Edith Agoston is a freelance writer and Integrative Nutrition Health Coach in Seattle, WA. She writes about all things health and wellness including nutrition, fitness, and spirituality on her main platform edithagoston.com. Edith works with her clients to implement behavioral lifestyle changes to improve their overall well being.