How Your Home Can Help With Your Resolution To Exercise

Gyms across the country fill up with enthusiastic resolution keepers in January. Running paths, yoga studios and cycling routes lose their standard claim to serenity with seasonal crowds. Exercising is one of the four most popular health-related New Year’s resolutions, (smoking, eating healthier and self-care are the other three – to be addressed in the series’ other  installments). Dedicated fitness enthusiasts know that things will mostly return to normal in a few weeks. They’re sadly correct.

Why exercise resolutions are so hard to keep

“The temptation to jump into an aggressive new exercise program to fulfill a New Year’s resolution can lead to aches and pains as the body adapts to the new stresses put on it – and  leads some people to stop altogether,” observes Yale Medicine orthopedic surgeon and chief of sports medicine, Dr. Michael Medvecky, MD. While the athletes he works with as head physician for the Connecticut Sun WNBA and New England Black Wolves lacrosse teams train on a professional level, the average adult tends to work out when their schedules and motivation allow. 

“Depending on the last time they were involved in a regular exercise program, some people feel that they can jump back into exactly the level of activity they were doing in the past; however, they forget that level of activity was achieved over prolonged period of time,” notes Medvecky. “With a period of inactivity, their cardiorespiratory as well as musculoskeletal systems become deconditioned and need time to adapt to the new levels of stress.”  The pain and injury of getting back into working out too hard and fast can discourage people from continuing, robbing them of the benefits their bodies need.

Why busy adults really need to workout

“Ranking the most important health factors for executives and professionals, I would consider exercise at or near the top of the hierarchy.” Medvecky notes psychological stress relief, improved sleep, improved relationships, improved self-esteem and promotion of better nutritional habits among its many benefits. “Exercise helps decrease tension that can build during the workday when handling high-level clients and projects under deadline pressure,” he  explains, adding that for people with pre-existing or family-associated conditions, inactivity can increase their risk factors of getting ill. He also points out that modeling good workout habits for your children can help prevent obesity and its related health risks for them, as well as for you.

Recommended workout schedule

The sports medicine doctor recommends setting a goal of 30 minutes of moderate exercise daily, at the very least. That could be fast walking, riding a bike or even doing yard work, and can be broken into segments for the time-pressed. For example, you could do a 15-minute walk during lunch and a 15-minute bike ride after work.

If you’re ready for a more intensive workout, 75 minutes of vigorous aerobic activity a week would be a good alternative, he says. These would include fitness classes, recreational sports like volleyball, racquetball, etc. or running.

Medvecky also recommends resistance exercise – i.e., strength training all major muscle groups – twice a week.

How your home can help

Let’s face it, you know you need to exercise, but getting to the gym doesn’t always fit your schedule. That doesn’t mean you can’t get in a good workout. Your home can be an important ally in keeping this important resolution. “If possible, having a dedicated space or room where your equipment (hand weights, resistance bands, yoga mat, etc.) is easily accessible can facilitate more frequent exercise participation,” the sports doc advises.

“Fitting in short periods of exercise frequently throughout the day may be more feasible if the equipment is close at hand,” he suggests. This is especially true for those who work from home and stay-at-home parents, but even people who commute to an office can use a home fitness space to work out before work, after work and on the weekends. 

That space doesn’t need to be elaborate, but should give you room to move without bumping into anything large, hard or breakable, like a bed, table or glass door. If you’re doing high intensity interval training (HIIT) workouts involving high impact moves, it’s best to do it on flooring with a bit of give, like a floating wood, laminate or bamboo system, linoleum or cork, carpet or rubber. Bare tile or concrete can be punishing on your back, feet, ankles, knees and hips.

To deal with the soreness that often accompanies starting or increasing an exercise program, Medvecky suggests, “Saunas, warm showers or hot tubs, if available, help increase blood flow and can be beneficial in preparation for pre-exercise stretching.” If you don’t have access to a hot tub, a hand-held massaging showerhead can hit sore points and stand in for its jets.  

Of course, you’re going to need to power your workouts with proper nutrition. Food is fuel and your kitchen is your fueling station. The second article in this series includes tips on nutrition from The New Power Eating author, Dr. Susan Kleiner, and related wellness design tips for optimizing your prep space for cooking and convenience.

Bottom Line

Starting (or re-starting) your exercise program slowly and sensibly – plus arming yourself with the best possible home opportunities to support your workouts and recovery – can help your health, career and relationships in 2020.

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Here are the publication dates for the complete series, with links to be added as they publish:

(Part 1) Quit Smoking – Monday, January 6

(Part 2) Eat Healthier — Monday, January 13

(Part 3) Get Exercise — Monday, January 20

(Part 4) Self-Care (Sleep Focus) — Monday, January 27

This post first appeared on Forbes.com. To see the original, click here.