From experience, I can tell you what some of the biggest exercise obstacles are for most women. I think that I have experienced every single one at some point or another. Let’s talk about them and see what we can do to overcome them, together. Please add suggestions in the comments section because you never know who might benefit from your idea or your thoughts. We are here because we want to get help and motivation but we can also offer help and motivation to someone else. Please comment with your ideas and/or questions for others to answer.
1. I CAN’T EXERCISE BECAUSE I HAVE SMALL CHILDREN.
Do you have a living room floor? Do you watch TV? Do you have stairs in your house? There are so many solutions to that excuse that I can’t possibly address them all. If you will go to the section of this blog that offers ideas from Pinterest, you will find that many women have found solutions that will work for you. There is something for everyone!
Thoughts? Turn up the music and dance with your kids. Use your floor to do pushups, situps, planks, stretches, jumping jacks, run in place…there are so many options. Do it while you watch TV, while your kids watch TV.
I remember when my son was about 2 or 3, and I may as well have been a single mom, I would go into my bedroom, lay out my yoga mat, and do my yoga workout. Funny enough, Jackson would get on the floor and try his best to do the same poses or exercises. Yes, he got in my way once in a while, but the point is that I did it. (And I set an example for him!)
I also bought a seat for the back of my bike and a stroller to push him in while I ran. You can find these at thrift shops, on eBay, Craigslist, etc. for reasonable prices.
If you have several small children, try to work out an agreement with your spouse or a friend to take turns watching the children for one another, even if it is just 30 minutes, then make the most of those 30 minutes!
2. I HAVE BACK/KNEE/FOOT PROBLEMS.
I have had knee issues but found that running and walking have strengthened them over time. You just have to be careful HOW you move. Focus on how you land when your feet hit the ground. Can you change it so that it has less of an impact on your back or knees? Are you wearing good shoes? Can you find shoe inserts for your specific problem? Would it help if you changed your pace and ran a little slower or EVEN just walked faster?
I have heard many people say that walking at a fast pace is just as good for you, if not better than, running. It is less brutal on your joints and your back and you still get the same rush and physical benefits as running. I do both.
Three years ago,when I was training for my first 5K (my goal was to run my first 5K by age 50), because I was wearing the wrong running shoes (I supinate, or rather, when I looked at my running shoes, the treads on the outside of the foot were way more worn out than the other treads), I pushed myself to progress too quickly, so I developed a chronic case of Achilles Tendinitis. I have been to every doctor that treats this type of injury, tried physical therapy twice, been to a chiropractor, and followed strict home regimens as well. Oh, yeah, and bought new shoes. It has not gone away. As a matter, it is starting to develop on the other side. So, now, I have Achilles Tendinitis on both sides. What did I do? A year later, I participated my first 5K. How did I do it? I trained SLOWLY, alternating walking and jogging (not running). My goal was 40 minutes but I completed it somewhere around 37 minutes. I was totally SHOCKED! My secret? Taking it slowly, resting in between runs, stretching A LOT before and after I run, icing it down after the run, and I use a prescription anti-inflammatory gel, Voltaren, that helps tremendously. I have to say, and I don’t do it as much as I should, that stretching is the thing that helps most. My podiatrist had me stretch my Achilles four times a day. HOWEVER, I have found that it is important to stretch your back and thighs (especially your hamstrings) several times a day. I have developed a knot in my calf. above the Achilles. and been told that the root of my injury could come from underlying issues in my back and thighs. Thus, the focus on stretching these areas.
3. I DON’T HAVE ANY EQUIPMENT, I CAN’T AFFORD GOOD RUNNING SHOES.
In today’s technology driven world, we really don’t have to leave home to exercise and we don’t need any equipment.
a) There are so many websites that give you ideas on how to exercise without special equipment. They give you ideas on how to do it without anything or by using common household items.
b)There are so many free online videos for yoga, aerobics, muscle building exercises, fat burning exercises, you name it, you can find it.
c) Who needs shoes? Yoga is supposed to be done without shoes! Too many people underestimate the benefits of yoga. It can be beneficial in improving mood, decreasing depression, building muscle, fighting fat, increasing flexibility, building strength, losing weight, and the list goes on. It also targets many common health problems such as high blood pressure, back pain, and more. Check it out online.
d) One word: PINTEREST. If you have not joined Pinterest, stop what you are doing right now and join.
You can find how to’s on anything you want. You can find workouts for any part of your body that you want to focus on. You can find workouts that can be done inside of your home that are as beneficial as running outside. TRY IT! You have nothing to lose.
4. I AM TOO OVERWEIGHT and I am embarrassed for people to see me working out.
Then start at home. Walk slowly around the block every day. Start slow. You didn’t gain the weight overnight and you won’t lose it overnight, but you can do it. I promise, you can do it! Check out my other suggestions above. BE PROUD THAT YOU ARE STARTING!!
5. I CAN’T GET MY BUTT OFF OF THE SOFA or OUT OF THE DOOR to exercise.
This, although one of the strongest blockades, is easily one of the most beatable. Simple answer: How badly do you want to get into shape? How desperately do you want to change your life? When I get out of sync in my workouts, this is the biggest obstacle to getting back on track. I promise you, though, that once I make that first move, get the endorphins pumping and my mood on the upswing, it does get much easier. The first step is to put on your exercise clothes. The toughest part is taking that first step,whether it is a step out of the door to run, a step towards the gym, or a step to turn up the music and dance.
Just remember this. Regardless of your reason, YOU HAVE TO WANT IT. If you want it, you will find a way. So many people have transformed their own lives because they were brave enough to take that first step.
Let me know your success stories, even if it is just your first day of exercise. If there is one thing that I have found it’s this: my women friends are my biggest cheerleaders and role models. We need to hold one another accountable, be honest with one another, and give one another that push when we need it most.
Let’s go girls. Do it for YOU. Big girls don’t quit. We keep on fighting, no matter what!
LET’S DO IT, TOGETHER!!!
Midlife Frenzy 