It’s a new year and, like so many others, I made it a goal to get healthier and become more active. This is a difficult goal to achieve because most of my hobbies are sedentary. Reading, video games, watching TV, writing. All of these things are done while sitting. It is not healthy to be sitting for the majority of the day. So, how am I going to pursue these goals of health and fitness without giving up my hobbies?
While this isn’t a health and fitness blog, and I don’t intend for it to be, I do think this is an important discussion to have. We only get one body and it’s vital we take care of it the best we can. Of course there are things out of our control like chronic illness and genetics, but there are a few things we can do to make it a little bit easier to take care of ourselves.
Make the Most of the Morning
When I wake up in the morning, the last thing I need to do is sit down on the couch. I’ve just been laying in bed for 8+ hours. My body needs to move. After I let my dog out, I put the dishes away. One thing is checked off my list and my kitchen is easier to keep tidy. After dishes I roll out my yoga mat and do a short morning yoga routine. This wakes me up and stretches my muscles. After yoga, I will either move to my daily workout or make breakfast. It just depends on how I am feeling.
The important thing here is to establish a routine for when you first wake up until you leave for work or any task that you deem would be the end of the routine. My example of my ideal routine is: wake up, brush teeth, make bed, change into workout clothes, let dog out, feed dog, do yoga, workout, have breakfast, shower and get ready for the day. This doesn’t happen every day. Sometimes the order of the tasks is switched around, sometimes things are skipped. If the majority of my week follows this routine, I call that a win.
Scheduling Time for Fitness
I like to work out in the mornings, as I stated earlier, but that may not work for everyone. Depending on work or home schedules, mornings can be hectic. The more hectic your day is, the more important it is to schedule the time for your workout. Now this can be a walk, biking, pilates, running, swimming, tennis, anything that moves your body. I prefer a combination of running, weight lifting, and yoga or pilates with biking or rowing mixed in for variety.
Make this as easy as possible. Sign up for a gym that’s on or close to your commute to work. Go right before or right after. Sign up for a class with a friend or just make an agreement to work out at the same time every day. Technology makes this easy since we can call or use Zoom or WebEx to actually hold each other accountable. Schedule these sessions like you are scheduling a doctor’s appointment.
Walk Breaks
It’s your day off, and you are looking forward to spending the day doing nothing. Just reading, playing some games, whatever it is, your butt will be on the couch. You still need to move at some point. Create an alarm on your phone for every hour or two and go for a walk. It doesn’t have to be long. It doesn’t have to be outside (though I do recommend it is). Take a few laps around your house or apartment, a walk around the block, down to the corner and back. If you have a dog, take them with you, though you’re probably are already walking them.
It’s not good for our bodies to be stationary for long periods of time, or for our eyes to be looking at book pages or screens all day. If you do multiple walks each day, or just on your days off, make at least one of them an entertainment free walk. No headphones. Phone in your pocket. Only listening to the sounds of nature, or cars and people if you live in a city. Trust me, your brain needs the break.
Treadmill Desk
Last year, my husband put together a treadmill desk for us. It’s nothing fancy, just a couple pieces of wood with hooks to latch onto the handles of the treadmill. It’s great. I can spend thirty minutes to an hour walking while I do some writing or editing. I’ve even read while on it. You can find all sorts of set ups online with walking pads and adjustable desks.
Long term, it’s probably best to figure out a set up that fits you ergonomically, but our set up works just fine. If you do decide to do this and have a fitness watch that counts your steps, put the watch in your pocket or around your ankle. It will count your steps (and heart rate if it’s around your ankle) while your arms are occupied on the desk.
If you have a stationary bike, either the spin style or the type where you are fully sitting back, I have found it fairly easy to read or even play a game on my Switch. Just be careful with speed so you don’t lose your balance.
Meal Prepping
Our diets are one of the most important factors for our health. I’m not here to tell you to follow a specific diet or to stay away from certain foods. That’s something every one of us needs to figure out on our own or with our doctors. Meal prepping is the way to go for busy lives, or just for those of us who are too lazy to cook three meals a day. It also can save a lot of money.
Start by planning your meals for the week. Then, create a shopping list for those meals and do one big shopping trip for the week. Now, I do recognize that in many countries refrigerators are not as large as they are here in the U.S. Plan and structure your meals and shopping however best fits your kitchen.
Once you have all of the ingredients you need you can do one of two things. Make every single meal you will be eating and portion it out in reusable containers to heat up later, or chop up your fruits and vegetables, maybe even your proteins, and organize your ingredients by meal for the week. This will save you time later when you need to cook. I also like making extra for dinner and using that for lunch the next day.
Habit Stacking
Yes, I did read Atomic Habits. Twice, actually. I highly recommend it. Habit stacking is a great way to keep up with your hobbies while adding in new habits. Only watch TV when you’re on the treadmill or stationary bike. Reward your intense gym session with an hour of video games. Listen to your favorite band’s new album while you meal prep for the week. Do some stretches while you wait for your coffee to brew.
I especially like using my favorite hobbies as “rewards” for things I should do. I will admit, I do actually enjoy working out. I know not everyone does. But I do often need the motivation to do so. That’s why I do it in the morning. If I wait, chances are I’m going to talk myself out of it at some point during the day. Now if I say I can read my new book after my run, I’m more likely to do the run. This does require a good amount of discipline, but our brains crave that reward system.
Play around with it and see what works for you. Of course there will be days or weeks when you don’t do any of this. Illness, unexpected emergencies, and just plain old life get in the way. I didn’t work out today and I ordered pizza, ate way too much, and now my stomach hurts. Don’t beat yourself up about it. Tomorrow is a new day.
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Alicia Coast 