Refreshing Ideas

Finding a Routine that Fits with Your Routine

With the frantic pace of our busy lives, finding time to exercise can often be an exercise in futility. And, like starting an old car on a winter's morning, it takes patience and dedication to "turn-over" the engine of old habits and turn over a new leaf. It's a total Catch-22: you can't imagine having the energy and stamina for a fitness routine, because you're lacking energy and stamina, because you don't have a fitness routine. See, exercise releases endorphins that improve your attitude, and—once you get a taste—you want more!

The trick is finding a routine that fits you, not the other way around. If you hate step aerobics and marathon running, there's no way you're going to stick with them unless you're a glutton for punishment (in which case, low energy and stamina may be the least of your problems). So, start by finding some activity that you like to do. Just be sure you pick something that's not hard for you to do, or dangerous. Or, try something new. The novelty of Pilates or Kickboxing may be enough to get you through the initial hurdle of adopting a new routine.

Even if you've found your fitness match, you can still add exercises and routines to keep things interesting. In fact, you should. Do whatever it takes to keep yourself motivated. Once fitness becomes part of your day, it will be a hard habit to shake (unless your routine involves a lot of shaking, that is).

Getting Started
The first step in your physical fitness journey is acknowledging that, yes, despite everything you have going on, it's OK—more than OK, in fact—to devote some time every day, if possible, to exercise. It's good for you and good for your family (and, according to the U.S. National Library of Medicine, keeping fit boosts your immune system). Once you get past this, you can make exercise a commitment—a priority in your life—that will remain unfazed by carpools, work, and whatever other obligations may rear their ugly heads.

According to the Merck Online Medical Library, people should consult their doctors before beginning or changing an exercise program. Doctors ask about any medical disorders you or your family may have and do a thorough physical examination, including listening to your heart with a stethoscope.

Finding the Time
This is usually the deal breaker: finding the time. Even little things like taking the stairs instead of the elevator, walking to lunch instead of taking the car, or having a daily dance party with the kids can help get you closer to your fitness goals. If you work in an office, try starting a lunchtime yoga group. Everyone can either chip in for an instructor, take turns teaching one another some moves, or you and the rest of your limber bunch can simply stretch on mats to a video. It's a great way to get toned and closer to your coworkers (though, depending on where you put your mat, you may get too close to some). Or how about playing an active video game like Wii tennis with your family? That way you'll get your blood—and brood—moving!

Blast Off!
Starting your routine will be a challenge, especially before those endorphins kick in. But here are some ways to give you a motivating burst of energy. Try to get in a little vigorous exercise first thing. It doesn't have to be your main routine, but some intense activity will raise your metabolism, give you a natural "buzz" (you may find yourself needing less coffee!), and start your day off with some positive accomplishment. You'll be able to harness this momentum all day, making exercise easier later. And, lastly, every rocket—even human ones—needs some fuel, so don't skimp on breakfast. Enjoy a healthy meal with an Odwalla® juice or replenishing POWERADE®.

When exercising, it's crucial to be well hydrated, so be sure to have a bottle of DASANI® around. How much fluid you need each day depends on many factors. To estimate your total daily hydration needs, use our easy-to-use Hydration Calculator.

If all of this seems overwhelming, set a time frame to try it out, say, six months. More than likely, once you reap the rewards of a fitter, more enthusiastic you, you'll never want to stop.

Quick Fitness Tips for Moms

• If you're a stay-at-home mom, try to share childcare with exercise partners or make a deal with a neighbor, arranging some kind of trade off. Or, schedule complementary workout schedules with your spouse or significant other. This way, you'll return energized, and they'll have spent some quality time with the kids.
• Bring the kids along. Your children love to move and, this time, they won't get in trouble for doing it! Tote them to the local track and run laps around them; go for a family bike ride; or even ice-skating at the local rink. Not only will everyone have a great time, but you'll be setting an excellent, healthy example.
• Have a friend you're always on the phone with? Instead of simply giving your lips a good workout, why don't you get the rest of your body in on the action? Attending a yoga class together or even taking a long walk side-by-side will burn calories, not mobile phone minutes.

Fitness Tips for Dads

• Exercise your creativity. Use playtime with the kids to get your heart rate up, either through a pulse-pounding game of chase or even using the little critters as weights for a few reps. Even seemingly innocent activities such as Kick the Can, Hide-and-Seek, and tag can become great cardio workouts.
• Every season comes with sporting opportunities. Try snow sports in winter, bike rides in the spring, swimming in the summer, and hiking in the fall. You can also get the kids involved with soccer, baseball, swim lessons, and camping.
• Mix it up. Most guys equate being in shape with bulging biceps. But be sure to add variety to your workout routine with plenty of legwork (which is absolutely essential for flat abs, by the way). And, since legs are composed of large muscles, they help burn body fat when you get them moving.

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