The idea of reaching 10,000 steps on a daily basis is daunting for many people. In the US, one count averaged daily steps at 4800, and in Australia the average hits around 7500 steps per day. That’s a bit of time on your feet – but still well below the 10,000 steps that gets tossed around a lot. It bears asking:
How much do you risk by not hitting your 10K target?
Less than the publicity would make you believe. As it turns out, there’s no real scientific basis for the recommendation of reaching 10,000 steps. Rather, this number likely originated in Japan in the mid-1960s, either as part of a marketing campaign for a pedometer, or based on the name of a pedometer brand. As an aside, it’s reallllly convenient for such a nice round number to be the magic number we need for health. Our bodies don’t often work on such easy numbers!
That said, the number of steps you take every day does have an impact on your overall health. Numerousstudiesshowthat the more steps you average on a daily basis, the healthier you’ll be. This tends to mean that you’ll enjoy a longer life span, with a higher quality of life, than if you average fewer steps on a daily basis. Somewhat frustratingly, there doesn’t seem to be a minimum number you do need in order to achieve health benefits; We just know that the more you do, the better your health will be. As for getting steps just walking around, rather than going for a walk to workout (or other exercise, for that matter)? Interestingly, health markers and life expectancy seem to be strongly linked with just being on your feet more, as a designated workout or not.
In one recent study, the biggest decreases in risk of death occurred when inactive women became more active – even if it was nowhere near the 10,000 mark! Published in the Journal of the American Medical Association, researchers looked at the daily step count of about 16,000 older women over the course of a week, and found that in the 4 years following the study, those in the lowest step count group were also the most likely to die. This was found even at the relatively low end of the step count spectrum: women who averaged approximately 4400 daily steps had lower mortality rates than those who took about 2700 steps a day. A higher number of daily steps saw an additional decrease in overall death rates, up through about 7500 steps daily.
So don’t sweat the 10K mark – just get up and get moving!
In-home exercise physiology sessions are really popular thanks to their convenience and flexible scheduling, allowing clients to fit sessions in with the other things in life that matter. But that doesn’t mean people necessarily want to be stuck at home. And one of the great things about living in Brisbane is that we can take our in-home sessions outside, taking advantage of the parks, walking trails, bikeways, and outdoor gyms that the Brisbane City Council has installed throughout the city – plus the (almost always) beautiful weather. Some of our favourite spots for in-home sessions are actually outside!
Here are some of the outdoor exercise spots we love to put to use:
Moorlands Park, Toowong
A playground for kids is complemented by a playground for adults. This little park is tucked right off of Coronation Drive in Toowong and is complete with an outdoor gym including parallel bars, chin up bars, suspension training rings, and plyometric boxes, among other choices – definitely enough to give yourself a well-balanced full body workout. It’s also an easy spot to jump onto the Bicentennial Bikeway through a tunnel running underneath Coronation Drive.
Bicentennial Bikeway and Walking Path, Coronation Drive – Toowong/Auchenflower/Milton/Brisbane City
Ok, this one is not a gym, but it is great. The Bicentennial Bikeway (the Coronation Drive Bikeway to locals) was upgraded a few years ago into a pretty flash cycle and walking path. The upgrade saw the Bikeway split into dedicated cycle and pedestrian lanes, keeping the faster and slower moving objects separate so that you don’t have to worry about getting run over! The bikeway runs from Toowong to underneath the William Jolly Bridge, about 2.7km. This is an immensely popular stretch with well maintained paths and minimal hills. The biggest drawbacks: There’s not a lot of shade, and if you hit peak foot and cycle traffic, you’ll find it’s quite busy. There are plenty of water stops along the way, and some covered seated areas where you could do dips, step ups, and squats, if you wanted to do a combined bodyweight strength and cardio workout.
Robertson Park, Indooroopilly/Taringa
A nice little walking loop tucked between the St Lucia Golf Links on one side and Indooroopilly State High School on the other. There are several exercise stations interspersed along the path, including a climbing rope, chin up bars, step up steps, and others. You could get a great workout here by running or briskly walking a loop, and stopping at a different exercise station for each lap you do. You can also duck across the road and take a walk or run down the wide walking path that runs along Hillside Terrace in St Lucia.
Frew Park, Milton
New in 2014, Frew Park has an amazing playground complete with climbing and bouldering areas that are good enough for adults to play on when the kids aren’t around. If you’re looking for more traditional exercise equipment, there is also an outdoor gym area featuring cycle and elliptical type equipment, chin up and dip bars, and others. The gym area is edged with a concrete edge that is perfect for high squats or step ups. And there is a concrete walking path that rings the gym, allowing you to walk or run some laps if that’s your thing. An added bonus: As home to the Roy Emerson Tennis Centre, Frew Park also hosts their own coffee shop, open 7 days per week.
Working out: If you’re not in the habit, it’s not always fun to get started. Good news though! Lots of everyday activities, hobbies, and recreation can count as physical activity, which has a big impact on maintaining good cardiovascular and metabolic health, prevents and helps manage joint pains, and can help with weight loss or management, if that’s your goal. You might not get 100% of the physical benefits that a big gym session would provide, but as it turns out, it’s the small amounts of day-to-day movement that are really important, so get moving!
Incidental Exercise At Home
Vacuuming and mopping: Push, pull, push, pull – it’ll get your heart rate up. Bonus points: Swap arms halfway through to help maintain balance in left side-right side movement ability. If your back gets sore, stop, place your hands on the back of your hips, soften your knees and gently extend your back to bend backwards.
Window Washing: Will have you moving your shoulders and arms in a low-stress way you’re not used to, which is great for reducing injury risk and maintaining joint mobility. Aim to swap arms frequently to help maintain left side-right side balance (see above).
Gardening / Yard work: The most common heavy lifting of around-the-house exercise. May including lifting, carrying, and placing heavy objects, reaching or stepping in movements that are less common, and generally being on your feet all day. Like vacuuming, if you’re finding you’re stuck in a single position for a longer period, stop and give your body a break by doing the opposite of that movement.
Washing the car: Reaching, stretching, and squatting down. Keeps you moving!
Playing with the kids: Might involve running around after them – good cardio. Might involve getting down and up off the floor – good joint mobility. Might involve staying down on the floor – good opportunity to give the hips a little bit of a stretch.
Carrying kids around: Even small kids get heavy pretty quickly! Carrying the kids around adds to the cardio effect of walking and moving around, but it also create poor posture as you shift your torso and hips to carry more comfortably. Make sure you swap sides, because your body does best with equal stress and effort.
DIY home maintenance: The other heavy lifting you might do around the house, DIY work often has you moving into different positions that you might during the course of a normal day. Moving through different positions is great for maintaining flexibility and joint health, and can keep posture good and pain at bay.
Incidental Exercise At The Office
If you have an office job, you know how challenging it can be to maintain any amount of movement. Haven’t we all looked up from email to realize that we haven’t moved in three hours?
Getting coffee: Adds steps to your daily step count. Two bonuses on this: Coffee (or tea, or your beverage of choice) does actually count towards your daily hydration goals. (Even though it has a mild diuretic effect, you drink more liquid than you’ll excrete.) More hydration means more bathroom breaks, and therefore even more steps.
Fidgeting: The subconscious movement that your parents might have scolded you for actually burns calories. It will not amount to much extra, but it does count.
Taking the stairs: One of the most bang-for-buck activities you can do, as it gets your heart rate high and gives the big muscles in your legs a bit of a workout. Pro tip – Minimize knee pain risk by stepping with as much of your foot on the stair as you can.
Standing around, i.e. Serving customers, using a standing desk: Simply maintaining a standing position takes almost twice as much energy as sitting does, and can reduce stress and strain on through the front of the hips and the lower back. All standing, all the time has it’s own set of problems though, so your best bet is to alternate postures.
Get away from the desk, i.e. make your own copies, have face to face conversations: More steps, more steps, more steps. Plus, in-person conversations can be just as fast as email (and sometimes a lot clearer!).
Incidental Exercise Out and About
Going out and doing stuff makes a big difference to your levels of physical health and fitness. Why spend your free time sitting around?
Grocery shopping: Again, more steps. Walking is good! Bonus: If you’re not getting much, use a hand basket and carry your groceries for some added strength training. This goes for any sort of shopping, really.
Riding a bike: You don’t have to ride like you’re on the Tour de France to get some good for your body. Go for a cruise to help keep your legs strong and get some cardiovascular work in.
Hiking: A great way to gently challenge your joints and muscles, since the paths aren’t even and smooth. Being out in nature is an amazing way to boost your happiness quotient too.
Going for a walk: Doesn’t have to be fast, or far. There’s something about the rhythmic nature of aerobic exercise that makes it a meditation in movement, so you get some de-stress time as well as some gentle cardio work.
Playing in the pool: Fun! The pressure from the water gives your body something to work against, but it’s not so much resistance that it actually seems like work. Explains why you’re always more tired than you expect when you jump out.
Backyard games: Play with the kids. Set up teams for horseshoes or a beanbag toss. An easy game of touch football. Keep yourself on your feet and moving as much as you can. Your engagement will increase your enjoyment!
So, what can you plan into your day tomorrow to boost your movement time?
Want to drink more water? We all have the best intentions when it comes to staying hydrated, but for such a simple task, it can still be tough to keep up with. It doesn’t have to be though. Try one of two of these simple options and keep your body happy.
Start The Day Right
Are you a coffee or tea drinker? (I am a coffee drinker. A lot of coffee.) While you’re waiting for the kettle to boil or the coffee to brew, get yourself a glass of water. Drink at least some of it while you wait. Make it interesting if you want: I drink mine warm, sometimes with lemon. I hear I’m weird like that.
Use A Straw
For whatever reason, it’s way easier and faster to drink a lot of water (or anything) through a straw. Invest in a plastic tumbler with a straw and keep it full and nearby. You’ll be amazing how often you’ll need to fill it up. Bonus: Most of those cups are double walled, so your cold drinks stay cold.
Stick With Small Glasses
Think a bigger glass will help you drink more? Well, it might, but it also might not. One of the biggest truths in the health and fitness industry: Success breeds success. Drink one small glass and it’s easier to drink another. Drink several glasses today, and you’ll be more likely to tomorrow. String together a few days and you’re well on your way to a great habit.
Looking for practical ways to improve your health and fitness? Four weeks can change your next forty years. Spend some time with a HealthFit health coach and find out just how healthy you can get. Find out more.
With the popularity of high intensity workouts like Crossfit, F45, or bootcamps, it might seem like going for a walk isn’t much of a workout at all. If you’re looking to increase your fitness and improve your health, is it worth your time?
Actually, yes – especially if you are interested in health benefits more than getting lean and ripped.
Going for a brisk walk is moderate intensity exercise for most people, and can even count as vigorous exercise if you aren’t normally active. A meta-analysis (a research paper pooling and organizing other research to better understand and apply results) reviewing 32 studies has shown that a brisk walk at least a few times per week will improve your health. Significant improvements in aerobic fitness were found, as well as decreased BMI, body weight, body fat percentage, and measurements of waist circumference – all of which are strongly linked to high risk of cardiovascular disease. Blood pressure also showed a significant decrease following a program of regular walking.
The benefits of weight loss and lower body fat are well-discussed: Decreased risk of cardiovascular disease, Type 2 diabetes, high blood pressure, and other chronic health conditions. But those are things that may or may not happen in the future. What about right now?
While the health and fitness improvements found in the reviewed studies weren’t so great that the participants ended up with six-pack abs, the average increase in fitness was about 10%. This is enough to make a noticeable difference in how easily you can manage to do daily tasks, or how much energy and stamina you might have to get through a busy day. This means that by the time you get to kick back and watch some TV before heading to bed, you’ll actually get to watch the entire episode of your favorite show, rather than falling asleep on the sofa. Overall, better fitness means more energy for the day to day things that matter to you, which in turn means a better quality of life.
These benefits improvements took place in as little as eight weeks of regular walking, with the most people in the studies walking 30 minutes, three to five times per week as part of an organized program. You don’t have to “start exercising” to make walking worthwhile though. A few 8-10 minute walks per day can give the same benefits as a single 30-minute session, which in real life might mean walking around the block in the morning and evening. (An additional benefit of “starting small” is that often you just need a nudge to get going. It’s easy to extend once you’ve gotten out the door – or onto the treadmill.)
Lastly, it’s helpful to remember that health and fitness improvements aren’t all-or-nothing. Instead, they happen on a continuum, and in fact any movement has a positive impact on your fitness levels and health risks, and therefore your quality of life. It doesn’t have to be high intensity to be worthwhile; your own brisk walking pace will be just fine. So whether you have five minutes to spare, or fifty, it’s all worth doing – what are you waiting for?
Murtagh, E. M., Nichols, L., Mohammed, M. A., Holder, R., Nevill, A. M., & Murphy, M. H. (2015). The effect of walking on risk factors for cardiovascular disease: An updated systematic review and meta-analysis of randomised control trials. Preventive Medicine,72, 34-43. doi:10.1016/j.ypmed.2014.12.041
Your knees do so much work for you. What can you do to take care of them?
Ongoing, chronic knee pain is a common complaint, and made more common by numerous causes. Whether you have stiff and slightly swollen knees from osteoarthritis, referred pain from tight muscles in the hip and thigh, or an old injury like a meniscus or ligament tear that still bothers you, there are a few easy things you can do to help yourself out and better manage your knee pain.
If you’ve had a recent injury or flare up of knee pain, put some ice on it!
Ice is great for managing pain and promoting the healing process in almost every situation, from a referred pain point that’s just occurred to a decades old knee sprain that lets you know when it’s going to rain. Ice has an excellent pain-numbing effect, so it’s a great option for pain management when you don’t want to take painkillers, and is also useful in managing how the body responds to pain and injury, minimizing the effects of swelling and speeding the healing processes.
While there are no set-in-stone rules for the use of ice, guidelines suggest use for at least 10-20 minutes, though these numbers can vary based on the type of ice treatment you’re using, such as ice bath, ice massage, or ice pack. If you’re applying ice to help manage an injury to deeper tissues – like if you have a diagnosed ACL tear, which is deep, and you’re working to manage the swelling throughout the joint – you may need to leave the ice on for a longer period. The same applied to icing a body part that has greater levels body fat. In either case, more time is needed for deeper tissues to decrease in temperature.
Feeling stiff, tense, and spasmy? Throw a heat pack on that!
Heat is a great option for knee pain that’s stemming from stiffness or muscle spasm. Like ice, heat treatments can have a painkilling effect, and will also improve circulation to an area, increasing oxygen and nutrients and helping eliminate cellular waste products and speeding the healing process. It’s also an excellent way to relieve muscle spasm, which can indirectly decrease knee pain by decreasing tension in supporting muscles.
Like ice, heat applications need 10-20 minutes to be effective, and may need even longer to be effective when target tissues are deeper under muscle or fat layers. Also like ice, heat can be applied directly to the knees, or to the muscles surrounding them. And it’s common sense, but bears repeating: Always use heat or ice with a towel between the heat or cold and your skin.
And get moving!
While somewhat counterintuitive, movement can work quite well to decrease knee pain. Your knees (and the other major joints in your body) keep themselves “well oiled” with a particular body fluid called synovial fluid that found within many major and minor joints. This fluid is the “oil” that keeps the joint moving well, and movement stimulates the body to create more of this fluid. This is still the case even when movement is painful. Work around this by keeping movement to a non-painful range. Maintaining the movement you have is an important step in moving towards being pain-free.
Movement (especially the right kind of movement) also builds strength through the muscles surrounding and supporting the knees. This is where a physiotherapist, physical therapist, or exercise physiologist comes in: These professionals can help identify the pieces of your movement patterns that might be creating joint stress leading to your knee pain. They can provide you with the right exercises to reset those patterns and get you feeling better. The ultimate goal: Move well, get strong, and get on with enjoying your life!
Great question from one of our personal training clients in Taringa this last week:
Should I do my workouts in the morning or the evening for better weight loss?
When it comes to working out, most of us want to maximize the results we get, so it would make sense to work out when your body can make the most of it. Popular belief in the personal training and body building worlds holds that cardio first thing in the morning is a great fat burner, perfect for losing weight and toning up. How true is that?
The answer: Somewhat.
There is evidence that morning exercise can set you up for better fat burning (and improvements in other health markers) throughout the day, meaning that over the course of the day, you may burn slightly more fat than you might if you were relying solely on evening exercise. Why am I talking about fat burning if you want to lose weight? Body fat loss is far more likely to be what achieves your weight loss goal, than overall weight loss. Body composition is what determines how lean and toned you look, and from a health perspective, lower body fat levels are associated with lower levels of health risk; fat loss rather than weight loss can significantly improve your health.
Any exercise you do will have a positive impact on your body fat levels, regardless of what time of day you do it. But both morning and evening workouts have their own benefits. Several factors are in play here:
Exercising leads to a slight to moderate increase in metabolism during the “recovery period”, or the time after your workout when your body is busy replenishing cellular energy stores and making repairs to tissues. Because of this, exercise in the morning may provide a slight advantage by adding to the normal amounts of energy used during your daily activities. Overall, you may see a small increase in overall energy (calories) burned during the day. It’s important to note that this difference will be minor, especially if your morning workout is low to moderate intensity, and will not be enough to make a huge difference to body weight and body composition in a short or even moderate/medium time frame – this is for playing the long game.
Some studies have shown an increase in fat burning tendencies after exercise in the morning compared to exercise in the evening, though other studies have found no differences. This also appears to be dependent on the types of fats in your diet, with unsaturated varieties being more easily used than saturated fats. This can be particularly useful if you’re exercising for heart, cardiovascular, or metabolic health.
Exercise intensity and the resulting hormonal and immune responses (generally thought to be related to the physical stress of exercise) both influence the use of fats versus carbohydrates in providing energy at a cellular level. In normal physical function, these responses are influenced by the time of day as well as how you exercise. Many physical responses to exercise are amplified in the evening; Evening exercise appears to increase the body’s hormonal and immune responses, which in turn can lead to higher release of fat molecules into the bloodstream – basically, leading to increased breakdown of fat stores. It’s important to note, however, that increased breakdown of fat stores does not necessarily mean increase fat burning, as these molecules may continue to circulate in the blood without being used.
Given that the hormonal responses to exercise are heightened during the evening hours, you may wish to consider how these might impact your sleep. One normal exercise response is to increase levels of your “fight or flight” hormones, making you more alert – rather than ready for bed. If you already have sleep challenges, you may wish to avoid evening exercise.
Exercise at any time of the day is can be followed by a decrease in blood pressure. While this response is larger after evening exercise, there is evidence that the blood pressure decrease after morning exercise is more consistent. It may also be more valuable if you are prehypertensive or have high blood pressure. As part of normal body functions, you experience a temporary rise in blood pressure in the mornings; the decrease in blood pressure following morning exercise can return these morning “spikes” to more normal levels.
Evidence exists for both morning exercise and evening exercise to be more effective in fat burning and weight loss, and there are mindset and motivation effects of morning exercise that are hard to look past. For example, if you hit the gym in the morning, will that make you less likely to grab that pastry from the office kitchen for breakfast? Regardless of the science and the mindset effects, your work outs, your ability to lose weight, and your health will all stand to make the most improvements on your own timeline. The most effective workout time is going to be the time when you feel best prepared for it.
For more information:
De Bristo, L. C., Rezende, R. A., Da Silva, N. D., Junior, Tinucci, T., Casarini, D. E., Cipolla-Neto, J., & Forjaz, C. L. (2015). Post-Exercise Hypotension and Its Mechanisms Differ after Morning and Evening Exercise: A Randomized Crossover Study. Plos One,10(7).
Kim, H., Ando, K., Tabata, H., Konishi, M., Takahashi, M., Nishimaki, M., . . . Sakamoto, S. (2016). Effects of Different Intensities of Endurance Exercise in Morning and Evening on the Lipid Metabolism Response. Journal of Sports Science and Medicine,15, 467-476.
Kim, H., Konishi, M., Takahashi, M., Tabata, H., Endo, N., Numao, S., . . . Sakamoto, S. (2015). Effects of Acute Endurance Exercise Performed in the Morning and Evening on Inflammatory Cytokine and Metabolic Hormone Responses. Plos One,10(9).
Votruba, S. B., Atkinson, R. L., & Schoeller, D. A. (2004). Sustained increase in dietary oleic acid oxidation following morning exercise. International Journal of Obesity,29(1), 100-107.
Shameless plug time!
If you’re interested in exercise for weight loss and better health, we can help. HealthFit Coaching offers exercise physiology, personal training, nutrition coaching, and our signature Complete Coaching package in the Brisbane suburbs of St Lucia, Sherwood, Chelmer, Oxley, Indooroopilly, Taringa, and Toowong, or online at your convenience.
Contact us now to look good, feel great, have more energy, and enjoy life more. We offer a free no-obligation Kick Off call to make sure we can meet your needs. What do you have to lose?
Ever thought you’d hear someone tell you that you could lose weight and get healthy by eating a huge plate of food at every meal?
We are hard wired for survival, and to our brains, that means food. Though it’s a small percentage of your body weight, your brain uses approximately 20% of your daily energy! And in order to keep itself and the rest of you going, it drives you towards food. Lots of food, if possible. While that’s great for survival when food is scarce, we live where it generally isn’t scarce. Good for us, but your subconscious brain is not good at recognizing this. So the drive to eat will continue, which means even when you’re working hard to lose weight or body fat, you can still be outsmarted.
The good news is that we can turn the tables, and use this survival drive in our favor. I’ve long been a supporter of “eat more good stuff” rather than the “eat less of the bad stuff/everything” approach that is the hallmark of most diets.
Your eating experience is about far more than putting food in your mouth. In fact, scientists are still unclear about exactly what factors cause us to feel full, though the best theories propose a combination of visual and scent cues, the amount you chew your food, and the overall time you take to eat a meal. Vision is super important in this. Part of our drive for food means that we’ll subconsciously gravitate towards food as long as it’s available. This means a full plate. Probably second servings, even if that means just picking at leftover bits. Your subconscious wants it all!
Satisfy that drive for more by giving yourself more of the good – or good for you – stuff. This will not be the first time you’ve been introduced to the concept of Eat More Vegetables, but that concept has stuck around because it works. Find vegetable or fresh fruit dishes that you enjoy and load up on them, or learn to pad the steak and potato dinner with half a plate of broccoli and green beans. This is what allows you to have a huge plate of food without the big calorie counts.If you’re working to lose weight, it’s a major factor in eating healthy meals without feeling deprived. It’s how you keep enjoying that delicious mashed potato without the guilt that comes from eating it out of the pot (I’m sure I’m not the only one who does that, right?!?!).
For a big meals thats filling, satisfying, and still healthy and supporting weight loss, fitness, or health goals, try these
BIG Salads: Lots of greens, with enough beans, hard cooked eggs, steamed and fresh veggies, and small pieces of chicken, steak, or pork. Aim for mostly leafy greens with each bite, but enough of the other stuff that you actually get some flavor with it! Bonus – no dressing needed.
Half a plate of veggies: Steamed is the most common “healthy” suggestion, and it’s a good one. But I’m especially taken with roasted everything: Broccoli, cauliflower, Brussels sprouts, zucchini, peppers, pumpkin – anything you might steam will go well in the oven. Your taste buds wont know what hit them.
Extra steamed veggies tossed with some stock and a pinch of fresh pepper.
Homemade coleslaw with a vingear dressing for crunch and a bit of bite.
And anything else you can think of! This works best when your loading up on what you enjoy. Have a favorite veggie style? Please, share in the comments!
All refer to different ways of using your body. The differences lie primarily in intent, intensity, and duration, but other elements also impact what category your activity might fall into. And don’t worry about not working hard enough – it’s all good for you!
The broadest category of, well, body movement. For our purposes, movement means using your body in an irregular, spontaneous manner, often to complete a specific task. Movements may use all of your muscles or joints, or just some of them, depending on the action you are working to complete. We consider movement as the brief, one-off activities that move us through our daily lives.
Examples: Walking from your parked car into the office or the supermarket, making the bed, bending over to pick a pen up off the ground, knitting
For our purposes, physical activity is movement that is sustained for more than a few minutes and that mildly or moderately increases your heart rate and energy expenditure, and is often a planned effort. Like the “movement” category, physical activity may use some or all of your muscles and joints, depending on what you’re doing.
Examples: Doing yardwork, gardening, walking the dog, doing housework
Planned, sustained physical activity usually consisting of repetitive movements. All exercise is physical activity, but not all physical activity is exercise. How can you tell one from the other? Exercise is done with the specific goal of improving your health or fitness. It’s also usually done at a higher intensity – that is, it’s a little (or a lot) more physically challenging! There are many subcategories of exercise, like resistance training or endurance training, each of which can impact different elements of health and fitness.
Examples: Going for a brisk walk or a run, doing a strength training workout, going to a yoga or group fitness class
While exercise is done specifically to get healthy or improve fitness, physical activity can also benefit your body. If you feel like jumping into regular workouts is a big ask for you right now, please remember that it’s ok to start slow! Physical activity can have huge benefits for your body, especially if you aren’t especially active when you start out. It’s generally accepted that the health benefits of both physical activity and exercise occur in proportion to the amount of activity – every little bit of physical activity can add benefit! In fact, research has shown that you can achieve health and fitness improvements with sessions of physical activity or exercise can be as short as five to ten minutes, though the level of benefit will depend greatly on your base level of fitness and the total amount of physical activity or exercise you get in a day.
But even if you’re fit and healthy, five to ten minutes of some sort of activity is still good for you. It’s often easier to find five or ten minutes a few times a day than time for a whole workout. Where do you find yours?
In the home-exercise versus gym-workout battle, there is no clear winner. Both gym-based and at-home exercise have their own pros and cons, but in the end, it’s a very individual preference. And this preference makes all the difference in how effective your workout actually is.
If you’ve struggled with getting into a workout routine or setting up another exercise habit, it may be that you’re pushing yourself in the wrong direction. Making your movement fit into your lifestyle and figuring out what you enjoy can make any exercise routine WAY easier. These pros and cons will give you a hand in figuring out where your workouts will be most effective:
Gym-Based Workouts – The Pros
You’ll have a large variety of equipment available. Gym equipment is expensive, so if you like having choices, you may save money, space, and effort with a gym membership versus setting up a home gym.
You might not pay much. There are pricey gyms out there, no doubt, but there are a lot of great gyms with reasonable membership rates. Pro tip – if you are looking to sign up for a gym membership but aren’t in a huge rush, wait until the end of the month. Most gyms have a monthly membership sales quota and you may be able to get a discounted or waived “sign up” fee if they are low on numbers. Don’t be afraid to negotiate!
You could have some fun! Classes and group fitness, if included in your membership, can be a huge bonus (especially considering that a single group fitness session can cost $15 -$20). Classes can be fun and motivational as well, especially if you have a competitive streak.
Gym-Based Workouts – The Cons
You have to share the gym. Other people will also be there. Waiting for weights or equipment can be a big turn off, especially if you are on a tight schedule.
You might get some bad advice. There are plenty of people (both trainers and other gym members) that have no problem offering unsolicited advice based on outdated knowledge. At best, this is annoying and it can be hard to know what you might need to listen to. At worst, you could follow some bad advice and end up doing yourself harm. (Key to avoiding this: only listen to people who are well trained and listen to what you have to say!)
You might not get there. My biggest issue with a gym membership is actually taking an additional half-hour out of my day to get there and get home. It’s a well-known fact in the gym industry that if you get a client who has to go out of their way to get to the gym, you won’t see them for long. It’s got to be super convenient, and even being close to work or home sometimes isn’t enough. If you don’t belong to a 24-hour gym, you might find that you’re even less likely to get there.
At-Home Workouts – The Pros
You can do it whenever you want. Working out at home means working out when it suits you. I do mostly home-based workouts now because I can squeeze in a session when I have a spare 20-30 minutes, rather than having to plan it into my day. This works best if you don’t need a plan to stick with in order to get things done.
It’s a zero-judgement zone. It’s just you – no one else to check out what you’re doing or offer unsolicited advice.
You don’t have to wait for anything. Even if you’re sharing your home gym equipment with family members, you can tell them to hurry the heck up with it! But generally, you’ll be able to move through your workout at exactly the pace you need it.
At-Home Workouts – The Cons
You may have limited equipment choices. You don’t have to have a home gym at all in order to get a good workout at home. Most movements can be done using just body-weight resistance, but you might have to get creative with your “pull” exercises – anything that targets your back. And you definitely don’t want to exclude these!
You may spend a little more money up front. Home based exercise equipment can cost a bit of money at the outset. Fortunately, by making wise choices, you can get all the equipment you need with just a few pieces of equipment – easily setting your home gym for the same cost as a few months of gym membership.
It’s easy to not do it. I went through a phase not too long ago of being too busy to get to the gym, and continually telling myself that I’d do a quick workout when I got home. Instead, I got home and sat on the couch – for the rest of the night. If working out at home isn’t part of your routine, you’ll probably need to put a little extra effort in to get this habit kickstarted. For what it’s worth, I’ve given up on evening exercise – it’s morning or nothing for me!
Of course, this is not a complete list! Everyone will have their own preferences and perks to working out at a gym or at home. The best workout is the one you enjoy doing!