Exercise For The Slacker

 

Exercise is a great place to begin our series 31 Days to a Healthier You.

Now here’s the thing…I am an exercise slacker and have no real physical fitness success to my name.  I start out strong every year and then apathy sets in which leads to failure in maintaining any real form of exercise.  I confess I have never felt an endorphin in my life!  Then by Autumn, I tend to get another burst of exercise inertia and continue until cold weather, which then leads to another siesta in my exercise routine.  Add in sickness and being tired all the time and my motivation leans on nonexistent.  What does it actually look like to be healthy anyway?

 

There you have it!  You can plainly see I  am writing this as much for me as for you.

 

GUIDELINES FOR EXERCISING (CDC)

Adults need at least:

walking2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (i.e., brisk walking) every week and

weight trainingmuscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

OR

jogging 1 hour and 15 minutes (75 minutes) of vigorous-intensity aerobic activity (i.e., jogging or running) every week and

icon of a person lifting weights  muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

OR

icon of a person walking icon of a person jogging An equivalent mix of moderate- and vigorous-intensity aerobic activity and

icon of a person lifting weights  muscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

 

When I read these guidelines I immediately feel overwhelmed and too tired to exercise.  What is your reaction?

 

First, take a look at your situation.  Are you a young Mom who has no time and energy?  Do you have specific health conditions that you need to consider?  Do you work at home or outside the home?  Do you need to consult a doctor before starting an exercising regimen?

Secondly, make a plan and get an accountability partner.  You will have much greater success if you exercise with someone else or just ask a friend or spouse to ask you weekly how you are doing with your exercise.

Third, set specific goals.  Before you set your goals to take a moment to pray and ask God what is a realistic goal for you.  It will do you no good to set unrealistic goals.  Think about your personality type, life stage, health issues and your present state of physical fitness then make your goals.

 

Here is how it looks for me.

  1. I am a 49-year-old woman with several autoimmune diseases.  I am a wife, and homeschool mother of six, 4 of whom are adults now.  One of my children has special needs.  I am a work at home Mom as Christian Homemaking blogger.
  2. I asked 2 of my daughter’s, my husband and a friend to be my accountability partners. I also put my exercise goals on my prayer list.  (I need all the help I can get.)
  3. After much prayer and research, I decided my realistic exercise regime would be walking a mile 5x a week and taking a weekly “Holy Yoga” class at my daughter’s Christian Dance Studio. (Leap of Faith Dance Company)

 

TIPS TO OVERCOME THE OBSTACLES

  1. Walk with your children…it’s good for them too.  Pushing a stroller is great exercise.
  2. Schedule exercise into your day.
  3. Put it on your daily “To Do” list.
  4. In inclement weather, walk your stairs or pop in an exercise DVD.
  5. Put on some music and dance with your kids for 20 minutes.
  6. Reward yourself.  Figure out what motivates you and reward yourself if you meet your weekly exercise goals.
  7. Walk with your husband.  It is accountability and marriage enrichment all rolled up into one.
  8. Pray…when you are all done in ask God to give you energy.
  9. Don’t think of it as exercise.  Rename it as a nature walk or time with family and friends.
  10. Listen to music, podcasts or downloads to redeem you exercise time. (I listen to Truth for Life with Alistair Begg)

 

Exercise for the slacker

I am signing off and going for a walk…

 

YOUR TURN…

What are you doing for exercise this year?

 

Blessings,

Signature

*Yoga is a controversial subject and I personally do not agree with the principles behind Yoga.  I am incredibly blessed to have the option for a Christian Yoga class where the Word of God permeates every area of the class.

*I am not a medical practitioner.  Please consult you physician before starting an exercise routine.

 

 

 

 

 

About The Author

Janelle Esker

Janelle Esker is the grateful wife of Michael and homeschooling mother of six amazing children. She lives with her family, 4 cats, 1 dog, 3 ducks and 12 chickens in scenic Ohio. Janelle received her B.A. in Education from Ohio Northern University. She is the author of CHOSEN: One Family’s Journey with Autism.

7 COMMENTS

  1. Rolene | 5th Jan 16

    Thank you for this inspiring post. I am also trying to take my baby for a walk in the park after work a few times a week.

    • Janelle Esker | 5th Jan 16

      I love that idea Rolene! Wonderful to spend time with your baby and get in shape at the same time. Thanks for your comment!

  2. Christina @ Juggling Real Food and Real Life | 5th Jan 16

    I really do need to work more exercise into my life. I spend a lot of time watching my kids exercise……….dance class, football practice……..I really need to get some exercise for myself. I’m not get any younger! Most of my day is spent sitting at a desk so I need to make the effort to find any exercise. Prayer. I’ve never thought about asking God for help with this. I think it’s about time I do just that.

    • Janelle Esker | 5th Jan 16

      I am in the same boat as you Christina…a lot of time watching my kids exercise 🙂 Exercise has always been a struggle for me and I am praying this will be a consistent year for me and you.

  3. Karen | 10th Jan 16

    You have a great plan of action. Especially love that you are praying about it. Remember that it all counts. I think sometimes when we see the guidelines we think only if we do that much will it count, but taking the stairs count. I usually tell my health coach clients to start where they are at. If they don’t move much, just start making an effort to move. Every bit counts. I do pushups after I go to the bathroom. After doing this for several months I am stronger than ever. I do about 40 pushups a day now (not on my knees) never would have done that if I hadn’t started with 1 pushup after going to the bathroom. Not it is a habit and I do what I feel like I can. On my bad days, just one after the toilet is good. Keep going. You can do this.

    • Janelle Esker | 12th Jan 16

      Karen…I just love this idea especially to just start where you are at. Thank you for your encouraging words!

  4. Karen | 10th Jan 16

    Oh and thanks for sharing on Let’s Get Real.

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