Last updated : Thursday, January 7, 2010

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Get In Shape Without the Gym

Woman carrying laundry basket up stairs

Resolution statement: "I'm going to go to the gym everyday!" But by week two, you may find yourself back in the vicious cycle of feeling lousy and miserable for not sticking to your fitness routine. Don't despair! Just start what's called a "Buffet of Movement," to expand your fitness possibilities and avoid boredom in the new year. By identifying and choosing a variety of activities that you enjoy, you will be able to stick to your resolution and get in shape!

1. Be conscious that all movement counts! What activities are you currently doing in your daily life? How can they be maximized given time restrictions? What is the link to your activities of daily living and traditional exercise?

Chairs = Squats. Each time you get up and down from a chair, remember this is equivalent to a squat. By “hovering” over the seat, you are strengthening your quadriceps (thigh muscles).

Stair Climbing = Stair Master. Each time you climb the stairs, use your gluteus (buttocks) and quadriceps (thigh muscles) to move you up the stairs. Try not to hold the railing or take them two at a time to increase your strength.

Lifting Laundry, Groceries and Children = Kettlebells. Each time you lift someone or something, you are challenging your core muscles (abdominal and back muscles) to hold strong to avoid injury. Be sure you exhale on the exertion and draw your navel toward your spine.

2.  Identify activities that are fun. What activities did you do as a child? What do you wish you could do? How can you learn how to do these activities?

- Make a list of all the activities you enjoyed as a child. Don't be shy! Let your stream of consciousness flow with the joy of movement from childhood! Remember how those activities were light, free, fun, enjoyable, and exhilarating?

- Starting with the letter "A," make a list of all the activities that come to mind that start with that letter. Continue all the way through the alphabet. (Example: A: aerobics, archery, B: ballet, bowling, etc.) If you have children or a spouse/partner, get them involved as well.

- Check off the top five activities you feel most passionate about. If you need to learn how to do the movement, try local recreation centers, books, DVDs and even YouTube!

3. Make“I'm moving my body!” your new mantra! Many of us disconnect completely from movement and use it only as an option to get from one location to another or to accomplish an activity. You may have a thousand things on your mind you are trying to check off your "to do” list. By connecting and being present to your activity, you can monitor breath, actively decrease stress, improve the efficiency of the movement by as much as 50 percent and make a solid body-mind connection for long term health.

- Breathe. Easy to say, not so easy to master. If you feel challenged, focus on your exhale to get you started. As you inhale, allow the abdomen to rise. As you exhale, allow the abdominal muscles to draw up and in – navel to the spine.

- Feet to the earth. Try to bring your awareness to your feet and the connection to the earth. This should help slow down the zaniness of your mind and bring your focus a bit more to your body.

For more ways to get in shape check out iMag's Wellness Page.

Rochelle Rice, MA, is the President of In Fitness & In Health and the creator of the Plus-Size Exercise Technique. She is the author of "Real Fitness for Real Women" and has appeared on the CBS Early Show. In researching fitness programs for women of size, it became evident that there was a lack of program design and availability of certified trainers specializing in larger women. As the base of her graduate work, she designed a fitness technique where women of size could achieve a level of fitness.

 

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