Are you struggling to make time for fitness and exercise? You are not alone. With so many pressures on women these days, it can be hard to find the time for exercise. Many of us feel guilty prioritising our health when we have a to-do list longer than our arm. We have commitments at home and at work and most of us don’t have the energy or the time to make fitness a priority.
Your gym in your livingroom
We often associate fitness with gyms and fitness classes and at least one hour of our valuable time. If the prospect of an hour of fitness is intimidating or impossible to fit into your already packed schedule, try something a little more manageable from the comfort of your own home.
Find one minute
Let’s get started simply. I challenge you to one minute of exercise per day. You don’t need any equipment, you don’t need a gym or fitness clothing and, most importantly, you don’t even need any base level of fitness. All you need is a little motivation and commitment to take a minute per day to start you moving in the right direction. Enough of the excuses, we all have one minute of our day that goes unaccounted.
What exercise to do?
My favourite of all the exercises is the plank. From posture to strength, it has huge benefits for us all in just one minute. If you do have any injuries that might restrict you doing this, please choose a different exercise such as stepping up and down on the bottom step of your stairs for one minute. It’s all about finding something that is a challenge for you but also something that is pain-free and achievable.
How to get started
If you have never done the plank exercise before it is important to start with the easier version where you are on your knees and build up slowly to the full plank on your toes. Set the clock for one minute and be sure to take breaks when you need them. It doesn’t matter how many breaks you take, the important thing is to get down on the floor for one minute and try it out.
Feel the difference
Two years ago at ForgetTheGym, we set up a “one plank a day” exercise challenge with our students and have seen great results as women around the country have committed to the challenge. It may not sound like a lot, but making time to do a little every day has helped these busy women in so many ways.
From fitness to confidence, the changes have been enormous. For the runners among the group, there has been huge improvement in speed and a reduction in injury.
Start small
As time has passed, many of the participants have added in other exercises to the routine and increased this minute up to two minutes and then five minutes of different exercises per day. Many of these women live in areas where classes are not available or have commitments that don’t allow them the freedom to go to a gym.
Starting small might just work for you. We all have a minute in our day somewhere. Try to sneak in the time when you are at home, waiting for the kettle to boil, on the phone, in the garden or watching TV. You might even get some of the family to support you and join in.
Take on the challenge
Let’s get started today. Don’t wait until Monday and certainly don’t wait until the first day of the new month. If you are liable to forget, set an alarm on your phone for a time later today when you know you will be in a location where you can do your exercise. Decide now to make that minute one which will benefit you in the long run. Get off
a minute earlier. Decide that one item of clothing doesn’t really need to be ironed. Go to bed one minute later.
Tips for the plank
It is so important to build up gradually and slowly. Choose from the two levels in the picture. Do not attempt the more advanced level (on toes) until you are very comfortable at the initial level (on knees). Only when you can do the knees for one minute nonstop should you consider moving to the toes. Be patient.
One minute a day will add up but do not expect to be perfect from the start. Pay special attention to your body position and avoid tension in shoulders and back. Your body position should be a nice straight line from shoulders to hips to ankles and you should feel your core muscles working.
Step-by-step instructions
Start by lying on the ground on your elbows. Lift your hips/knees slowly off the ground until you feel the core working. Keep your hands and shoulders relaxed. Don’t forget to breathe and be sure to take breaks as you need them. If you feel any pain in the lower back you are working the wrong muscles and doing too much too soon so you should take a break.
Get someone to take a photograph of your plank so you can make sure you are doing what you think you are. Doing the plank alongside a mirror can also help to correct your body position.
Keep accountable
Get a calendar and pop it up on your fridge. Tick off each day that you complete the exercise. Start by aiming to do the challenge today and then see if you can do a streak of three days or even five days. My aim for you would be to eventually complete a full week of the challenge. If you can do that, you will be much closer to building the habit.
Don’t put it off any longer. Go for it and enjoy that smug feeling of knowing you are heading in the right direction of getting your health and fitness back on track.
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Mary Jennings is founder and running coach with ForgetTheGym.ie. Mary trains beginners and marathoners and everyone in between. Mary is also the creator of all our Irish Times Get Running programmes - Beginners, Stay on Track and 10km.
