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Let’s get physical

October 28, 2021 | Wellness | Healthy You | Exercise and Fitness

Woman exercising indoors with two young children.

Exercise can help your mind, body and spirit.

As the seasons change, and it becomes colder and wetter outside, it can be tempting to hole up in your home and limit physical activity.

To boost your motivation even as the days grow shorter, set goals and resolutions to start right now – there is no need to wait for the new year.

Perhaps start with just one goal—like walking for 30 minutes per day and increase your activity from there.

“It is recommended that adults get at least 150 minutes of moderate-intensity physical activity each week; you can break this up into smaller increments,” says Rebecca Fritzler, PT, DPT, SCCE, at PeaceHealth Southwest Medical Center in Vancouver, Wash. “And, if you’ve been trying to work out and have developed a nagging injury, it may be time to reach out to a physical therapist. They can help you recover from the injury and teach you how to do your fitness activity correctly to prevent future injuries.”

Use the buddy system

Discussing a goal with a friend or loved one can help hold you more accountable, and you’ll be more likely to stick to it. Even better, find a fitness buddy and work out together – even if you make a commitment to each walk at the same time and talk on the phone during the walk or snap a picture of your fitness watch and share it with them.

Try something new

Mix up your route or try a different exercise. If you usually walk, perhaps you’d like swimming, riding a bike or tai chi. You may also incorporate different equipment in an at-home workout like a medicine ball, kettle ball or BOSU ball or bouncer.

Did you buy a new piece of fitness equipment during quarantine that’s now collecting dust? Uncover it and watch some videos on how to use the equipment. Not only can that provide information on how to safely use the device, but it can also reinvigorate your desire to start.

Plan ahead

Simple actions will help reinforce your commitment to exercise:

  • Make a date with yourself to workout by scheduling the time on your calendar.
  • Pick out your workout outfit the night before. Not only will this keep you motivated, it’s also a time-saver!

Consult your primary care provider before starting a new fitness routine.

Read more on staying active in the fall and winter.