How Daily Exercise Brings Balance and Structure
Exercise and maintaining good health are powerful tools for reducing stress. When we engage in physical activity, our bodies release endorphins—often referred to as “feel-good” hormones—that improve our mood and create a sense of well-being, making it easier to cope with stress. Additionally, regular exercise improves blood flow to the brain, enhancing mental clarity and cognitive function, which allows us to tackle challenges and make decisions without feeling overwhelmed. It also helps regulate cortisol; a hormone released in response to stress. High cortisol levels over time can lead to anxiety and fatigue, but exercise helps bring those levels down, allowing the body to return to a calmer state more quickly.
Being organized can help you keep your workout plan. Planning ahead can help reduce stress and make workouts more enjoyable, plan your workout and stick to it. Organizing your space can help you feel more committed as you make an overall life change to be fit. Health and fitness are more about just your body, it is long-term fitness goals, it’s about feeling good, and being healthy. Getting organized can help you stay focused, and you will start to see changes in your long-term fitness goals.
The first area to get organized is your closet space: make sure you have everything you will be needing ready and accessible. Make sure you have the clothing and shoes needed to sustain a consistent workout. If you have space accessible, create a fitness area. This can be a great way to remind yourself about your commitment and make it easier to grab those items and get busy exercising. While you are organizing your closet, dig out that gym bag. Make sure you always have everything in your gym bag, such as water bottle, workout gear, hair tie, hat, sunscreen if you are outdoors, or headphones. Think about what items you will need each time you work out. I attend a class inside a workout center, and they provide most of the items I need such as freshwater station, yoga matt, towels, and the workout supplies. I do keep my water bottle filled at my back door and in my closet my workout gear is ready and accessible.
The second thing to consider is to think about friends and commitment when setting up a workout plan, are you going to meet someone you know to walk or workout? -Making friendships where you work out keeps you coming back. You can encourage your friends but more important you can be accountable for showing up. Set up a time to meet for coffee on a Saturday as these friendships can help your overall health and you will probably find that you have a lot in common. Most committed athletes have a different moral compass. Athletes are committed to what they start out to accomplish and work through the tough times. When your demons order you to hit the couch, a workout friend can push you in the right direction. You will feel more committed to your buddies waiting for you at the gym, than listening to your head telling you no, or trying to muster up the energy. After arriving, and getting in the workout atmosphere, everything will fall into place, and you will feel revived after completing the workout. I always remember a meme I saw one time saying -even if you don’t do your workout 100% that day, you are still making laps around everyone else at home sitting on their couch –maybe that is the motivation you need!
Third suggestion would be to make your goals realistic and organize those goals in a notebook. Keep track of how you are progressing and make changes if it isn’t working – Aim for 2-3 days a week or exercise for 15 more minutes each time. Don’t set up an unrealistic goal such as losing 30 pounds the first month and going from never working out to setting a goal of 1 hour a day. Start out small and stick with it. Half of all people who begin a workout routine drop it withing the first year. Have you ever noticed how full the gym is at the beginning of the year and by summer, all the gym stations are empty and all the cars that were in the parking lot are no longer there. Most drop the routine because they can’t keep up with the break-neck pace they have put on themselves. It is better to make small goals and reward yourself than to set unrealistic goals and drop them because they are unattainable. Health experts say you should aim for at least 150 minutes of exercise a week, or 30 minutes a day, five times a week. Try to incorporate weight training into your routine at least twice a week. According to Harvard Health Publishing, bone mass declines at a rate of 1 percent per year after age 40. As you get older, you will be more and more likely to break bones, unless you do something to prevent this bone density loss, and if you are younger, it is good to get in the habit of weight training, so you are comfortable with it later in life.
In the USA, an older adult is treated in the emergency room for a fall every 11 seconds; an older adult dies from a fall every 19 minutes. These are terrifying figures.
You can delay this decrease in bone density by putting your bones under resistance, and one of the best and most focused ways to do this is by lifting weights. If you can’t do 30 minutes at once, break exercise sessions up into 10–15-minute bursts. I keep a set of 7-pound weights in my living room for short bursts while I am waiting for the laundry to finish or waiting for the oven timer to end. I also use the fireplace mantel and bathtub rim for a short set of dips as I am going throughout the day and my husband laughs at me because since we have been married, I do side-leg raises as I brush my teeth. I hate just standing at the sink brushing my teeth, so a long time ago I started doing leg raises, it feels good to get my legs stretched out, practice balancing with one foot, and it makes me feel that I am totally multitasking.
Next tip is to keep your workout so routine; you don’t even have to think about it. I remember one day showing up at the gym and out of the blue thinking I wasn’t feeling so well that day, but I had already gone through the motions of showing up, and before I knew it, I was there. At that point, I thought, ‘I’ve made it this far, so I might as well stay and crush this workout.
Routines help keep us going, but don’t hate yourself if you miss a day- so what if you missed a day or even a week at the gym. If you are serious about getting that workout in for the day, organize your day and your schedule around the workout. Keep it in your calendar or have someone hold you accountable. Get back on schedule for the next week and keep going. I read a book that was recommended “Can’t hurt me” by David Goggin’s. This book is very intense and would say that most of us are not as driven as David Goggin’s, but it does help to put things in perspective. This book shares that with self-discipline, mental toughness, and hard work, Goggin’s transformed himself from a depressed, overweight young man into a U.S. Armed Forces icon and a top endurance athlete. Reading this book does give a certain motivation. Knowing someone would be that driven makes me feel a little insignificant by comparison-it’s a wake-up call. It pushes me to question if I’m driven enough, should I raise the bar on my own expectations? Honestly, shouldn’t we all be pushing ourselves just a bit harder?
There have been a couple times in my life because of health issue, I could not exercise. Once I got past the health issue, it was really hard to push myself to get started again. Pushing myself past the pain and discomfort was tough, but I knew I had to do it. Experiencing difficulties helps us to grow, it challenges us and strengthens our minds. Doing a gradual increase with my workouts helped reset my baseline and I would push a little farther every week. By continually pushing myself physically, I found myself pushing myself mentally. I am now in better health than I was 20 years ago, but it has been a hard road, and I look back now and am proud of myself for having figured out how to make this a priority in my life, having to change things up, change workouts, figure out what works for me and pivoting when things were going in the wrong direction. So, no more excuses, push though and get motivated!
Our next suggestion is to put exercise time on your calendar and schedule it – don’t just think you will do it later because most likely it won’t happen, and tomorrow never comes.
Fitness experts see that people who don’t schedule, lack the commitment. When you schedule your workout, they become like anything else you do every day. Scheduled workouts allow you to be consistent. Being consistent is important for achieving results and for your overall health which creates a greater sense of metal wellbeing. It is also important for the body to adapt and gain the health benefits needed. As I state earlier, the body needs to adapt and have an opportunity for pushing beyond your limits, increasing the amount of stress on the body gradually over time, leading to increased strength and performance. It is normal to feel out of your element when you try something new, but the more you do it, the more comfortable you will feel. I’ve been doing a “form of squats” my entire life, but it wasn’t until recently that I learned how to do them correctly. Along the way, and what a fitness expert would tell you, I discovered that all of our strength comes from our core, so it is a must to focus on a strong core. And don’t tell me you can’t find a program or a workout facility. There is an App for that! Work out apps and videos are everywhere. Just in researching this article, I found thousands of articles on working out and how to stick with it. If you listened to Podcast #4 and procrastination, you will have heard that You have to stop putting it off and start. Start researching if you don’t know where to start on an exercise program. Ask friends and relatives where they go and what works for them. I used to work out on my own early in the morning before work, then I started meeting a very committed friend, as I was not getting motivated on my own to get out of my warm bed. Having moved to a different city, I lost close access to my committed friend and now had to find a workout class at a scheduled time. When I arrive, I don’t have to think about anything. I just listen to the music and follow what is being instructed. The hour flies by and before I know it, I have completed my workout, had some fun, listened to great music, visited with friends and feel stronger and more productive, ready to go accomplish more in my day.
The fifth suggestion is to organize the proper equipment and designate a space. If you work out on your own, listen to motivational podcasts or you create your favorite song list that will help to keep you motivated during your workout. A designated space in your home can make it easier to stick to your routine. Many people with small children will choose this option to avoid the hassle of childcare or simply to spend more time with the kids. Home workouts are always cheaper. Organize a space dedicated and personalize this area. You don’t need a lot of space or expensive equipment. At my body pump class, we can perform our entire hour of work out with weights in a 6X6 area, and by the end of class I have worked out every muscle in my body and am totally exhausted. It is amazing how much of a workout you can get from this small area. If you are considering a stationary bike like Peloton or SoulCycle, you will need 7-10 square feet, surely you can commit to this space in your home.
And lastly, consider exercising outside. My husband and I walk 2-3 miles just about every day. This came about during COVID when all facilities were closed, and we were not able to attend our regular workouts at the gym. We have enjoyed it so much; we have continued the outside walks. It is time we are focused on visiting with each other and no other distractions. Even during the winter months in snow, we just bundle up and enjoy the outside, and when it is blazing hot, we just sweat it out. The changing terrain and weather force your body to work hard to sustain the movement as you are constantly adapting. Working out outside generates benefits beyond what you would experience indoors, such as being exposed to sunlight, enhancing our vitamin D, which is linked to improving mood, bone health and boosting your immune system among other health benefits. Being outside in the fresh air has been shown to reduce stress and enhance relaxation and its FREE. Adding outdoor exercise is a great way to save money and get your body moving in the right direction. The bottom line is to get moving, anything is better than nothing and small changes lead to big improvements.
Today we discussed how being organized can help you keep your workout plan.
First step is to get that closet and gym bag organized and ready to go.
Next, I suggested you make friends at your workout or workout with a friend to hold you accountable.
Third suggestion is to keep your goals realistic and attainable.
Fourth suggestion is to Make your workout routine. Something routine isn’t unusual; routines happen all the time and are completed on a regular basis.
Fifth recommendation is to organize the proper equipment and space.
Lastly, consider exercising outside in the free fresh air.
Making a commitment to and sticking to it is hard in the beginning. Be sure to set yourself up for success. Success is about striving for progress not perfection. Check in on yourself periodically and ask: “Are you further along this month than you were last month”? Remember to take small steps but dream big! You’ve got this, you’re the boss.