Your body was meant to move—to walk, run, swim, jump, and dance whenever the mood strikes you. Movement is the body’s way of celebrating life. Sometimes chairs, cars, and comfy couches get in the way and make you forget what a joy it is to feel yourself in action—how fun, exhilarating, and amazing it can be. But if you listen closely—really listen—your body is asking to be used. Maybe it’s been speaking to you through achy, underused muscles; low energy levels; or a few too many extra pounds. Perhaps it’s talking via elevated cholesterol levels or high blood sugar. Or maybe it’s a tug from deep within yourself that it’s time for a change—that your health and well-being depend on it. More from Prevention: 8 New Secrets For All Day Energy This year, make a vow to move more than you did last year. Whether you’re just starting out, need to take it up a notch, or really want to hit your peak, here’s how to do it—and love every single sweat-filled, awe-inspiring second of the journey.
Getting started
We’re required to sit so often—sometimes for hours on end—that sitting is no longer a reward. In fact, the average American with a desk job spends 11 hours a day with her butt cemented to a chair. Moving now qualifies as a treat, so try to fit it in whenever you can. Maybe it’s a morning walk, an afternoon stroll through a museum, or finally getting back into whatever activity you used to enjoy. If you’re a dog lover, maybe it’s signing up for agility training with your pooch. Love dancing? Try Zumba or beginner ballet. (May we suggest our 25-Day Ballet Boot Camp challenge?) When you stop labeling exercise as a chore and start to appreciate the pleasure of feeling your heart pumping, you’ll be more likely to add bouts of activity to your day.
Getting started tip: Change your focus
Stop trying to lose weight. Yes, we’re serious. And no, that doesn’t mean you should give up hope and start stockpiling M&M’s. What you should do: Make a goal that just happens to have better health and weight loss as side benefits, like training for your first 5-K, planning that hiking trip (don’t forget a pair of our best women’s hiking boots), or having more energy to do the things you love, whether it’s gardening or being able to keep up with your kids or grandkids. “Focusing on weight is too one-dimensional, which makes it easier to lose interest,” says Alice Burron, a personal trainer in Cheyenne, WY. Also, find ways to add meaning to your workouts, like raising money for a charity walk, says Gavin McKay, a Philadelphia-based trainer.
Getting started tip: Start moving
To see a change, you’ll have to put forth an effort. Maybe your starting point is a 10-minute walk; begin there, and try to increase your activity by 5 minutes every few weeks until you’re walking for at least 30 minutes 5 times a week. Pain keeping you on the couch? Try a recumbent bicycle. “It’s the best option if you have a lot of weight to lose, because it allows you to exercise without putting pressure on your joints,” says Wayne Westcott, PhD, a Prevention advisory board member and director of fitness research at Quincy College in Massachusetts. Another alternative: aqua aerobics. “It’s beginner-friendly and superfun, and we play great music,” says Chris Freytag, Prevention’s fitness expert and a personal trainer in Minnesota. (See how else you can swim yourself slim.)
Ramping it up
Research shows that you’ll see more results in less time if you trade longer, moderate workouts for shorter, more intense ones, says Dr. Westcott. Alternate between walking for 30 seconds at a challenging pace and 1 minute at a moderate pace, slowly increasing the time you spend at the harder pace as you become more fit. Apply the same technique to running, swimming, or cycling. More from Prevention: 25 Ways To Get Fit In 10 Minutes
Ramping it up tip: Stoke your inner fire
Strength training will boost your metabolism, making it easier to lose weight and keep it off. If you’re not already flexing your muscles regularly, add at least a few basic body-weight exercises—such as chair dips, push-ups, planks, and squats—to your routine 2 or 3 times a week, aiming for 1 or 2 sets of 10 to 12 reps of each move. More from Prevention: 8 Effective Exercises You’re Not Doing
Ramping it up tip: Make fit friends
Fitness communities for almost any interest can be found in towns nationwide, so take advantage of the camaraderie they offer. “Connecting with people makes the experience more enjoyable, so you’re more likely to exercise regularly,” says McKay. Also, check out fitness.meetup.com to search for groups in your area that regularly plan everything from runs and hikes to dodgeball tournaments. More from Prevention: How To Find The Right Workout Buddy
Reaching your peak
Consider incorporating a sweat-drenching power yoga, boot camp, or CrossFit class (which mixes sprinting and jumping rope with barbells, kettlebells, and more) into your routine. These classes make you work harder than you might on your own and are intended to take you to the next level. “I joined CrossFit 3 years ago, and I’ve toned my entire body and finally lost those last 12 pounds,” says Cheryl Brost, a 41-year-old mother of two who placed 15th in last year’s CrossFit Games. “To avoid injury, start slow and focus on your form.” (Not convinced? Check out 8 Reasons Boomers Should Try CrossFit.)
Reaching your peak tip: Never stop learning
Staying on top of fitness trends and new classes isn’t just fun: Regularly trying something new can help you avoid plateaus. “If you’re no longer seeing progress or you feel unmotivated, it’s a sign that it’s time to mix it up,” says Burron, who recommends changing your routine at least every 3 months. “Every time you try something new, it requires your body to adapt to new demands, which can help you lose weight and tone faster. You’ll be surprised at how quickly it can take your fitness to a new level.” Even better: Swap your workouts throughout the week. Burron’s winter routines range from kickboxing to skiing.
Reaching your peak tip: Train for a challenge
Want to give new meaning to your sweat sessions? Sign up for a challenging race, like a half-marathon (13.1 miles) or sprint triathlon (such as a 750-meter swim, 20-kilometer bike ride, and 5-K run). “These types of goals can give you the drive to take your fitness to the next level,” says Freytag. Plus, the accomplishment you’ll feel when you cross the finish line is an awesome payoff for your months of hard work. (Think you can’t run? Think again. Download our walk-run program to help get you race-ready.)
