Making Exercise Fun

We all know we are supposed to exercise.  That fact has become a no-brainer.  All the major research, medical advice, even our girlfriends and the crabby neighbor lady know that exercise is key in maintaining a healthy weight, fighting off numerous diseases, and just plain feeling good about yourself. 

So why are the majority of Americans overweight?  Why would we rather sit on the couch eating potato chips and watching The Biggest Loser than actually getting up off our patootie and moving our bodies?  

I’ll tell you why.  Most people don’t think exercise is fun, and who wants to do something that isn’t fun?

But if walking from the back of the parking lot or taking the stairs was actually FUN, more people would do it, right?  Right! 

This is just a reminder that making exercise fun is far more likely to get you up and moving.  

Here a few ideas for spicing up your work outs.  Make them fun and I promise you’ll be less likely to miss the opportunity to burn some calories. 

1. Bring a friend.  Sometimes the encouragement and motivation you get from adding a friend to your workout is just the thing you need.  Plus the conversation fills a need for socialization.  Just make sure it’s someone you enjoy spending time with.  Don’t invite the crabby neighbor lady.
2. Try a group class.  I love my yoga and karate classes.  It’s a great way to meet new people and make some new friends.  You can gauge the social tone an instructor creates by watching if anyone talks to him or her before or after the class and if the other participants talk to each other.
3. Play.  Play a game of tennis, or soccer, or softball, or capture the flag.  A little friendly competition and deviation from the normal routine can be tons of fun.  Don’t be afraid to unleash your inner child.  Swing on a swingset, play hopscotch, jump rope.  All of these fun activities get your body moving and take you back to childhood memories. 
4. Go outside.  Sure it’s great to have a warm cozy gym on those chilly winter mornings, but who wants to see the same people and peeling paint, or breathe the same re-circulated air all the time?  When the weather is nice, take your workout to the great outdoors.  A brisk walk or jog in the park will help you soak up fresh air and sunshine while you burn calories.  Try hiking or even a good rousing game of backyard tag with your kids.
5. Put on some music.  Some fun energizing music may be just the thing to get your blood pumping and your body moving.  Promise to run on the treadmill to a new CD by your favorite artist. If you’re used to listening to the same old music try something new.  If you are used to always listening to rock during your morning run, next time try some funk or blues.  See how the different mood and tempo affect your work out.
6. Buy some new work out attire.  Hey, I’m a woman.  You had to see this coming.  Just like a new pair of dress shoes can perk up your mood, a new pair of yoga pants or workout top may put a little more spring in your step.  Vibrant colors can sometimes be a pick-me-up, or black that helps make you look thinner.  Make sure to choose clothing that doesn’t interfere with your body movements.  Stay away from shorts that ride up or shoes that pinch your toes.  You want to feel comfortable, so keep away from clothing that makes you feel self-conscious, too.

Getting Past Girl Push-ups

Today we tackle another exercise that seems to be hated by women everywhere: the push-up. 

Push-ups are a great barometer for measuring fitness.  Done with proper form, push-ups engage muscles in the arms, chest, abdomen, hips and legs.

“You are just using your own body and your body’s weight,” explains Steven G. Estes, a physical education professor and dean of the college of professional studies at Missouri Western State University. “If you’re going to demonstrate any kind of physical strength and power, that’s the easiest, simplest, fastest way to do it.”

We ladies sometimes seem to have a harder time with push-ups than men.  It could be due to the fact that women start off with about 20 percent less muscle than men, or could have to with the way women are coddled and babied with the ever famous “girl push-ups”.  You know the ones done on the knees?

Could anything be more condescending?  Let’s just start our lovely young daughters out with the mentality that because they are female, they can’t do something.  Bologna!  Women can perform “regular” push-ups, and find that they are a much more effective exercise than their “girly” counterparts. (Empowering, too.  And you know me, I’m all about empowerment.)

You might think performing push-ups on your toes is something you could never do.  Fear not, again I’m here to help.

If you find you are having trouble completing push-ups on your toes without having your arms give out and face planting into the floor, start with angled push-ups.

Find a table, bench, or counter to lean against, somewhere between knee and waist high.  The higher the support the easier the exercise will be.  Stand back far enough so that you can lean your body diagonally onto the support, holding yourself up with your arms straight.  Slowly lower your chest toward the support being careful to keep your ankles, hips, and shoulders in a straight line.  Your hands should be slightly wider than shoulder width.  One push-up with good solid form is better than ten with crappy form, so pay attention to detail. Use a mirror or a friend to help you make sure you aren’t lifting your hips or letting your belly sag.  Your body should be flat like a board. 

As you get more proficient with the angled push-up, start lowering your support.  If you started with the kitchen counter, move to something lower like a kitchen chair.  Continue gradually lowering your support until you’re performing pushups on the floor with chains on your back.  (This video inspires me.  I wonder where I can find some chains.)

Don’t forget to celebrate your success.  Force those onlookers to kiss those throbbing biceps.  High fives all around.