Most of us begin the year with a list of New Years resolutions. For 90 percent of North Americans, getting more exercise into our lives will feature on this list. Yet, within the first three months of the year commencing, most of us will have slipped back into our old habits and perhaps, our poor exercise routines.
Time and time again, research has shown that getting in regular exercise is nothing but beneficial to our mental and physicals states of being. There are a number of reasons to recommit to our exercise goals, namely a longer and healthier life, better mental faculties, stress reduction and focus increase, a healthy heart, lowering the risk of contracting diabetes, improving back aches and joint pains and of course, the reason that most of us hit the gym in the first place: reducing fat and improving our appearances.
So now that we know it’s good for us, the next questions that arise are, what time is the best time to exercise, and what exercise is the best one for me? The most important thing to do is select something that you find enjoyable. If what you’re doing is of no fun to you, why would you keep doing it? When picking the right exercise, consider the following: How much time do you have per day or week to fit in your exercise? Do you like to exercise alone or with a group of people? Do you like calmer, more relaxed forms of exercise like yoga or Pilates, or high-energy forms such as running or cycling? Depending on your answers, you can find a form of exercise that works for you. However, it doesn’t mean you need to stick to one exercise. By mixing your routines, you’ll bring variety into your schedule and are more likely to stick to it.
Finding the right time may prove to be more challenging. Working out even for 15-20 minutes a day has proven to be highly effective; yet time is always a big excuse for not working out. Once we’ve decided on our course of action, most of us can squeeze out 20 minutes from our busy workdays to fit in a brisk walk around the office block or a few yoga asanas (poses) on our rugs as soon as we wake up. If it’s cycling that’s to your interest, consider riding your bicycle to and from work or over the weekends. Group or organized sport may require a weekend or evening commitment, but it’s also easier to stick with as you have built-in support amongst your team members.
Should you eat before or after you exercise? Research has shown that exercising before you eat burns more fat, but it may shorten your workout slightly. Exercising first thing is the morning works well for a lot of people because an overnight fast causes blood sugar/glucose levels to be at their lowest and your exercise is going to use fat from your body’s stores for its caloric needs. If you exercise later in the day or after a meal, your body burns the same amount of calories, but from the carbohydrates you’ve ingested throughout the day or from that particular meal instead of from the excess fat.
On the other hand, if you are not a morning person and feel sluggish when you awake, a morning exercise session may not be the best option for you. And likewise, if you are tired at the end of the day, you may be more prone to injuries, so a late-evening workout should be avoided. In the end however, it doesn’t matter when you exercise as long as you do get in some form of it.
Having said this, when it is not a good idea to exercise? When you are ill or just over-tired, your body may be indicating that it needs a break and resting it is wise. The general rule of thumb is; if you are sick from above the neck such as with a runny nose or sore throat, you should be okay to exercise. If you are ill from below the neck such as a chest congestion, coughing, upset stomach etc, you should avoid exercising. If you have fever, you should avoid working out and rest until your body gets better. The same holds true if you are over-tired and experiencing muscle aches and general fatigue. Give your body a rest instead.
How about when you have menstrual cramps or are pregnant? Do you exercise then? The answer is yes. Exercise has actually been proven to relieve menstrual cramps, because it releases beta-endorphins, also known as human morphine. If your period leaves you feeling weak or sluggish, you can stick to doing yoga and Pilates, though certain forms should be avoided. Your instructor is your best guide and you shouldn’t hesitate to inform him or her when you have your period.
If you are pregnant, always check with your doctor before you begin any exercise routine. However, unless advised otherwise, mild forms of exercise are good for your body and will also help in keeping down the weight gain one usually experiences during pregnancy. It can also give you the extra energy you need and help tone up the muscles you will require during labor and post-delivery.
The bottom line is that when and how much to exercise is an individual decision and should be made based on your final goals and on how you currently feel. If you are ill and feel unable to get on the treadmill, then don’t hesitate to give it a miss. But once you are back on track, keep up your schedule. Remember that most people who do have a regular fitness routine are less likely to get ill. So there’s another reason to get out of your jammies and into your track pants!
