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Not Another Health and Wellness Resource (4) – Start a Fitness Routine
April 29, 2020
In this “Not Another Health and Wellness Resource” blog series post, we will hear from a CSEP certified personal trainer discussing physical activity during quarantine. Take a moment to review our previous posts in this series so you can use all these strategies to remain healthy, happy, and productive in your work. I wish you all the best in your pandemic-forced remote-work lifestyle and encourage you to actively seek lifestyle changes to promote your performance as a professional! The Law Society is here to support you throughout this difficult time; check out our website or contact us with any questions you may have – Jakaeden Frizzell
Not Another Health & Wellness Resource (1) – Identifying Friction to Your Behaviour Change
Not Another Health & Wellness Resource (2) – Using a SMART Goal Approach
Not Another Health & Wellness Resource (3) – Tips on Making Healthy Nutritional Choices
Everyone has heard of the 2000 calorie per day guideline in terms of energy intake. But what does that really mean? In short, it is a blanket approximation mostly used for marketing purposes – something I really clued into when I was driving through a McDonald’s drive-thru and noticed that they had the “guideline” posted on the bottom of the menu. (I was getting a coffee, I swear!) It is impossible for McDonald’s to know how many calories I need, as the number of calories that are actually required is dependent on a number of factors. These include your height, the amount of lean mass you currently have, and how active you are during the day. The activity level is what I want to focus on today.
Think about it for a second. Most people wake up, get ready, walk to their car, and drive to work sitting down. Then, they walk to their office and sit all day at the desk. After work, they get back in the car, get home, make dinner, and watch TV, sitting. Maybe they hit the gym that day, maybe not. Let us just say for argument’s sake that they did not. Look at that day in terms of physical activity. THERE IS NONE THERE! Now, add a quarantine situation on top of this day. It is so important, now more than ever, to be active.
We preach consistency in the fitness industry, so you do not need to completely change your routine. However, there are some easy steps you can take every day to get started on your fitness journey.
- Set a new schedule. If you are at home instead of the office, shift your day around and stick to it. If you are able to, instead of a 15-minute coffee break, make it 20. Do a set of 15 body-weight squats, push-ups (regular or on your knees), and crunches to start. It should take you about 5 minutes in total. Start there and adjust as you see fit. If you feel ready for a full home workout, you will be able to find free content littering social media right now.
- Make moving around a priority. Every chance you get throughout the day to move, take it! You don’t need to do two one-hour workouts every day in order to keep yourself from gaining those dreaded COVID-19 lbs.
- Try using your stairs a few times every day! Adjust your speed as you see fit, but do enough to get your heart pumping.
- Finally, watch your carbohydrates – OK, I know I said this post focuses on physical activity, but bear with me. Carbs are fuel. Point blank, period. So, if you are not as active due to quarantine, you do not need as much fuel. Adjust your carb intake with your exercise levels!
I will reiterate that consistency is key. These tips may seem elementary, but you really need to master the basics before you can become ambitious in your lifestyle changes. The bottom line is that you need to be happy with your new routine. If you don’t like it, don’t force it. Try new things, and when in doubt, seek guidance from a professional. If you are looking for some online physical coaching, please do not hesitate to reach out! I am available to help you generate ideas and stay accountable.
Aaron Shannon, CSEP-CPT
Ownership at Perfect Fitt Personal Training
1100 Broad St. Regina S.K.
306.529.9568