STRONG IDEA: Seize the Holiday
By Emily Stapleton on September 03, 2013 from Strong Ideas
Yesterday was Labor Day. My kids didn't have school, my husband was off work, and we planned to spend the day together as a family…well most of the day. How do you spend your summer holidays? I’m all for cookouts, time on the lake, sleeping a little later than usual, and just generally making the best of the day.
One of the best ways to seize the holiday is to exercise. You heard me right…workout on your holiday. It will make everything else about the day that much better.
The beauty of the holiday is that it eliminates many common barriers to exercise. Read on for reasons exercise should be a part of your holiday.
- If you’re a regular exercisers, you simply need to figure out where your workout will fit in with the rest of your holiday plans. I’m a morning exerciser. On a holiday, I like to sleep a little later than normal, but still get my workout in before the holiday festivities begin.
- Does your work schedule make finding time for exercise difficult? You probably aren’t working on a holiday…so just exercise.
- Is finding childcare your most difficult challenge when it comes to exercising? This is totally me. Often on holidays, other grown-ups are around. Whether it’s your in-laws or your spouse, take this opportunity to take a little time for yourself.
- Don’t like to get up early for a morning workout? You can sleep in a bit and still probably have time for a workout before your lunchtime picnic.
- Don’t belong to a gym? Summer holidays present the perfect opportunity for an outdoor workout…no equipment needed.
So, I’ve convinced you to plan your workout into your holiday schedule. Now, what will you do?
- A holiday is a great time to try a new workout. If you normally lift weights, consider a run. If you’re a runner, how about a bike ride?
- On the other hand, your favorite workout can also be perfect on a holiday. Me? I’m a runner and on a holiday I like to go for a leisurely run with no plan for pace or specific distance.
- Your workout can be quick. Even a 10-minute walk in the morning will improve your mood and probably lead to healthier choices all day.
- Your workout can be really long. If you don’t have plans until later in the day (or don’t have plans at all), a holiday can be the perfect time to exercise without the constraints of a schedule. Take a long bike ride or run at a slower pace for a longer time.
Want something even more specific? Try this workout that includes cardio and some simple strength exercise. It can be done outside…in your neighborhood or in one of our beautiful city parks.
- Warm-up by walking or jogging for 5 minutes
- Perform a series of stretches.
- Think about stretching from head to toe
- Hold each stretch for 3 deep breaths
- Run or walk 3 minutes
- 1 minute basic squats
- Run or walk 3 minutes
- 1 minute basic plank
- Run or walk 3 minutes
- 1 minute lunges (alternating legs)
- Run or walk 3 minutes
- 10 Push-ups
- Run or walk 3 minutes
- 1 minute high jumps
- Run or walk 3 minutes
- Repeat this series up to 3 times
- Jog or Walk 5 minutes (lower intensity to cool down)
- Stretch for about 10 minutes
- Hold stretches for 3 deep breath
- Stretch from head to toe
- End with 3 deep, relaxing breaths
It’s really just as simple as heading out the door. Don’t overthink it. Just make it happen.
Until Next Week,
Emily Stapleton
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