Home Workouts: Under 10 minutes
If, like me, you are newer to the idea of moving your body I just want to let you know there are so many people out there that are supportive, understanding and have a “no-shame-approach” to helping you meet your needs.
When starting out on my overall health journey, I was pretty good about the nutrition portion. We all know what is stable, nutritious foods and what are quick energy, fun foods and that there are so many ways to balance both sides.
But I struggled to get “good” at the exercise portion. My vibe is more rest, relaxation, couch potato, book reader than it is run a mile, lifting weights and doing sit ups. I have zero hand-eye coordination so sports was never an outlet for me. I knew from past experiments with exercise, that it needed to be fun enough to make me want to come back to it again and again, it needed to require zero equipment, easy to do at home and it needed to be between 10 minutes and 30 minutes long.
I know that some of that sounds too minimal to the more physically active person, but I knew that if I wanted to come back again and again I needed all of these requirements to be fulfilled before I felt comfortable challenging myself. I know myself pretty well and am a known quitter when it feels too exhausting or too much like work.
Over time I have now found a few things that I enjoy doing that are physically healthy for my brain, heart, lungs and muscles! If you are in the same boat as I was here are a few things you can do in the privacy of your own home, with no equipment required and that are more fun than doing bench presses ;) (IMO)
NOTE all of these will still require a warm up before and a cool down after, it really does make the difference and cannot be skipped. Google a few stretches for each. Water is also going to be helpful to have on hand before, during and after a workout. It helps not only hydrate, but fuel your body
Dancing (cardio)
This was the game changer for me! I follow “Grow with Jo” on YouTube and Instagram and I found myself smiling during each workout. She is super encouraging, fun and picks motivating and unique music (one of my favorites is her themed dance parties 90’s, Boy Bands, Disney, Britney etc.) Find one that looks fun to you and have fun! She does dance-Pilates, dance-Tabata and can sometimes challenge you with weights ( again you could always grab some canned soup from the cupboard or just go without)
Yoga (stretch)
I recently started working with a Yoga instructor, but these can also be found on YouTube. I started with looking up “Yoga during menstruation,” yoga during follicular phase,” “yoga in 10 minutes” etc. No equipment needed but eventually a mat, stretch bands etc. might be fun to add for an extra challenge.
Walking (endurance)
It’s the easiest one to start with! Pick a hiking trail or just use your neighborhood ( I highly recommend getting the fresh air) If you aren’t comfortable doing that or if the weather is crumby there are…. you guessed it…. YouTube videos for walking in place/around your living room for a few minutes at a time. Again all you really need are your legs, but ankle/wrist weights or a pair of dumbbells could be a great bonus to add to the walks at some point.
Push Ups (strength)
I saw someone say that every woman should know how to do pushups by the time she’s 40. If they scare you, you’re not alone, so I will show you ways to build up to the full pushup below:
Wall pushups: stand at any wall in your house, toes and hands touching the wall and essentially do a vertical pushup. Do these until it feels too easy.
Couch pushups: start with the arm of the couch, plant your feet and push up. Once that’s too easy move over to the seat of your couch and repeat as many days until that feels too easy.
Modified pushups: Okay we’re on the floor for this one you hands and arms go where they would in a regular pushup but your legs are bent at the knee. Do it this way until it’s too easy. Practicing planks will be helpful too before moving on to our next step
Full pushups: We made it! You have always been a boss, but now you are the Boss of the pushups! Hand and toes on the ground and push up!
Start small, have fun and don’t feel like you have to rush (rushing takes the fun out of it all!) I believe in you and you can reach your movement goals this year!
