I’ve been spending so much positive time and energy with my nutrition these days, but I’ve neglected to also focus on fitness. My excuse is that I’ve been too busy and unmotivated.  But while picking and choosing the aspects of health that are most convenient will work for a while, its not the way to wellness. The way I see it, nutrition without fitness is like putting premium gas in a car with bald tires…eventually you’re still going to get a flat.

My biggest challenge with incorporating a healthy exercise regime into my schedule is time. Of course!  I’m sure many of you can relate to that.  With my commute and work and shopping and cooking, then digesting and reading and spending time with my significant other, where can I fit in fitness?  I’ll tell you where…in the morning, before I do anything.  That’s how it works for me. And if I’m diligent and committed, I’m okay. If I give myself even a little bit of slack, I’m bound for laziness.

Waking up earlier than I have to is the key to my success, and the hardest part. I really have to drag myself out of bed in the morning. Not because I can’t do it, just because I don’t want to. My covers are warm and my pillow is soft, much more forgiving than the cold, cruel world. But alas, I am an adult, and my days of sleeping in need to come to an end.  There’s just way too much a.m. daylight that I’m missing.

I made a commitment to myself this week that I would start waking up earlier than absolutely necessary and that today I would re-visit my yoga practice. So, bright and early, 7am, I was up and ready to stretch!

I found a free demo video from Myyogaonline.com. I’m seriously considering buying a year membership to this website. It’s only $9.95 a month. That’s cheaper than a yoga class. This 12 minute video was just what I needed to get started. I continued with another 1/2 hour or so of my own routine and I feel great.

Here are just a few of the benefits I experienced from yoga in the morning:

• reduced muscle stiffness and joint compression that occurred during sleep
• an awakening of the senses and the ability get my mind going without caffeine
• a feeling of calm and rejuvenation.

Take some time to examine the challenges you’re facing in regards to fitness. Are you busy like me? Is it a financial reason? Are you injured? Are you just not sure where to start? I hear a hundred excuses everyday from patients who want to be well but can’t seem to overcome one major obstacle, themselves. You are the only real thing standing in your way. Of course time and money and injury are factors, but those can easily be overcome with a little initiative and creativity.  If you want to grow, you can and you will.  Sure you may need to modify, but you are always capable of trying and with a little effort you can be even more than able. You just have to start with the basics.

For me, it’s yoga, then I’ll advance to running. I may even buy some roller-blades. For you it could start with a walk around the block and some light-weight bicep curls. Before you know it, your new routine will be set and you’ll be cruising along on your own path to wellness.

Namaste

Eight months ago a friend told me he joined a great new yoga studio nearby my office. They were having a deal: $389 unlimited classes for one year! It sounded too good to be true. My first reaction was to run over and sign up. Then the “buts” and “what if’s” kicked in. Can I afford to shell out 400 bucks? Will I really go and make the deal worth my wild? What my friend said next changed my mind. He said, “You are a health care professional now and you use a lot of your time and energy helping others. You need to start doing something that is healthy for your mind and your body in order to be the best you can be.” Almost immediately, I got in my car and drove over to the studio, handed the woman at the desk my check card and I was on my way.

I started by going to one or two beginner classes a week. I found it a great way to wind down after work and settle my mind of restless activity. Soon I was attending the more advanced classes and practicing more frequently. After three months, Power Yoga had found it’s way into my routine.

Yoga has become part of my life. Even when I can’t attend a class, wherever I am I’ll do a few minutes of stretches and breathing.  Sometimes I’ll use a video if I’m really feeling unmotivated to leave the house. If you have “On Demand” they have some decent FREE classes on their fitness channel.

The benefits are greater than I could have ever imagined. I sleep well, my mind is clearer, I’m less quick to anger and my body looks and feels great. I feel a new deliberation and control in my actions. I’ve learned to listen to my body and answer to its needs. I’ve found a new sense of gratitude and peace.

My yoga practice is something that is all my own and my mat is a place that is only mine to go. I leave my family and friends and work at the door and use the time to reconnect with my body and my self. I know that when I’m feeling down or out of sync, I can return to my mat, without judgment, without fear. I do what my body is capable of doing. When I feel ready, I challenge myself. I thank myself after each time I practice, being grateful for my day and that I gave myself to the time to be.

The time was 4:26 and we just finished watching Notre Dame lose to Michigan (tear). The USC game didn’t start until 5, giving us exactly 34 minutes until kickoff against Ohio State. As I sat there on the couch next to my favorite football fan, waiting for the next Saturday game to begin, I thought to myself, “We can sit here for half an hour and channel surf, or we can do something constructive with our limited time.”

I turned to him and asked, “Wanna go for a walk?”

To my surprise and delight he said yes, so the shoes went on and off we went for a stroll around the block. Upon our return, with 4 minutes to spare, I could feel the tingle of blood-flow in my legs, the comfortable throb that lets you know you just did something good for your body, and I sat back in content. Maybe I’ll do this everyday.

According to the latest joint American Heart Association/American College of Sports Medicine guidelines on physical activity, “all healthy adults ages 18–65 should be getting at least 30 minutes of moderate intensity activity five days of the week.” Among these activities, walking is one of the most highly recommended and you don’t need fancy equipment or a gym membership to do it. All it takes is a pair of shoes and you’re on your way to:

• - Reducing the risk of coronary heart disease
• - Improving blood pressure and blood sugar levels
• - Improving blood lipid profile
• - Maintaining body weight and lowering the risk of obesity
• - Enhancing mental well being
• - Reducing the risk of osteoporosis
• - Reducing the risk of breast and colon cancer
• - Reducing the risk of non-insulin dependent (type 2) diabetes

The American Heart Association is so convinced that walking is a great way to regain your health, they came up with Start!, a great program that encourages walking. Their website invites you to Start! your walking routine, find paths in your community, meet up with other walkers and even track your progress. There’s also a program to help companies set up “Start! Walking” routes in and around the workplace. With new concerns about health care, this is a great way for companies to cut back on coverage costs while their employees receive a new chance at a healthy lifestyle.

For more information about how you can “Start! walking for a healthier lifestyle,” as well as other ways to reduce your risk of heart disease, visit their website and remember: there is always time to go for a walk.