Home Wellness WORDS OF WELLNESS: Fall into Fitness

WORDS OF WELLNESS: Fall into Fitness

Holly Foreman, Shannon Medical Center
Published 2:20 p.m. CT Oct. 11, 2017

Is it just me or did summer fly by in the blink of an eye? Now that fall is here, it is time for Pumpkin Spice Lattes, over-sized sweaters, and football. Just as important, it is time to get back into a routine.

Your routine should include exercise among other things, such as three nutritious meals each day, work-life balance, and a sleep routine. When you think about exercise, do not get overwhelmed. There are many ways to develop a routine and stick to it.

I have been attending an early morning boot camp for the past several weeks. The instructor uses a variety of methods and exercises to maintain the surprise element each session. Here are a few methods that I have learned and enjoyed because they incorporate a variety and structure to each workout.

The first option is a ladder format. Start at 10 reps and go up to 50 (or 100) and back down to 10. At each increment of 10, complete some type of strength training exercise and/or some type of cardiovascular movement.

Examples of strength training exercises include: pushups, squats, lunges, calf raises, plank, and abdominal exercises.

Some examples of cardiovascular movement are: brisk walking, jogging, running, high knees, jumping jacks, jump rope (or jump over a line), and mountain climbers.

Another option to incorporate exercise is the dirty dozen – a 12 to 1 workout. Select three strength training exercises (or I like to use this method for three abdominal exercises).

Start at 12. Complete 12 repetitions of all three exercises. Then you move down to 11, and complete 11 repetitions of all three exercises. Keep going with all three exercises until you complete one repetition of all three exercises.

As always, remember to use proper form and technique and always consult your physician prior to starting a new exercise routine, particularly if you have health concerns or injuries.

Find a partner, support each other, and move a little more each day.

Email us if you need information about proper technique or would like more exercise suggestions.

Holly Foreman is a member of the Health & Wellness Team and is a contributor to Words of Wellness, a health blog created by Shannon Medical Center.

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