The cycles of the seasons of life have a way of shifting interests, patterns, and priorities. Adapting to these changes is natural and means we won’t always be doing all the things we want to do. It doesn’t make us any less, or mean we’ve failed. It doesn’t mean we don’t care about those things, or that we lack the discipline to be consistent.
An interest of mine that isn’t always a priority, but I always come back to when I create more space for self-care and exercise is walking and/or running. It is a great litmus test for my physical fitness and allows more time for self-reflection and quality time with loved ones and four-legged friends. It’s not always easy to “get back into,” but I have a process that helps me keep my head up even if it’s been “way too long.” I hope some of my experience helps you feel more excited to get outside and move your body!
My practice comes from a variety of approaches including:
– The baseline understanding of exercise from grade school Physical Education,
– Continued learning through athletic friends, YouTube and in-person classes, health coaching school, etc,
– Suggestions from a physical therapist (after pastry school when my tendonitis collided with a slow-to-develop injury from a piggy-back race) and,
– Listening to my body as it evolves.
– The only shoes you need to fill are YOURS!
There are so many different reasons people love to go for walks or runs, and under such different circumstances. Sometimes it’s the workout of the day – taking my time, going a little farther than I sometimes do. Other days, I want a shorter outing to warm up my muscles and joints before I do deeper stretching or other at-home workouts. When I’m having a rough day and my anxiety, depression, or emotions are high, getting out to move my body is extremely helpful for releasing some of the stressful feelings. It’s interesting to listen when the body asks to be moved – tight muscles, achy joints, or just ants in the pants. Some people jump right up in the morning, while others go at lunch, after work, or in the evening between dinner and bedtime. It can be a great way to connect with friends or have alone time.
As for weather, of course it’s wonderful to be out in warm and dry weather, but I also really enjoy going out in the rain, so long as I wear enough warm layers. There is something so refreshing about the rain clarifying the air and washing the ground. It feels freeing to not care about my clothes getting wet, knowing I’ll change when I get home. What matters most is not to jump in with 100% effort for the first time during the hottest or coldest week of the year. Like transplanting in the garden, it can be hard to adapt to such intense conditions and cause shock to our system. It’s best to start a practice within the comfort zone of milder weather.
Let’s get into the main focus points. Don’t worry about everything at once if you just want to get out there. Start with a couple that work well with the schedule you already have and slowly add as it feels comfortable. Experiment to see what makes you feel your best!
Preparation
1. Hydrate and Fuel
Be sure to drink plenty of water in general, but also the day before and morning of. Exercise is hard work and we lose a lot of water through sweat, helping our body cool down and get rid of toxins and fat cells as it needs to. Hydration can be the difference between a great experience and an unpleasant one. Take water breaks while working out as needed.
Eating well-balanced meals with all the macronutrients (Carbohydrates, Protein and Fat) will help fuel your exercise and allow the body to move, use the nutrients, and eliminate more waste. I prefer exercising on a mostly-empty stomach, so eating the night before a morning outing, or at least 2-3 hours before going in the afternoon/evening works really well for me. I used to need to eat at least one meal in the morning before I was comfortable working out, but if I get up, drink water or tea and get out there soon after I get up, it doesn’t seem to be a problem anymore.
2. Rest/Sleep
Getting enough quality sleep helps charge the body and give it more time to repair and remove the vertical stress of gravity while in a neutral position. Sleeping well at night can help reduce the need to take a nap instead of exercising (though sometimes a nap wins, and sometimes I do both in the same day – remember to listen to your body).
What is so interesting to me is if sleep is a challenge, exercising during the day can help release excess energy and wear out the body to help aid in getting more quality sleep at night. Whether it’s more high-intensity or more restorative exercise will be different for everyone, so try a few different types and see what works best for you.
Also, if we feel exhausted or sleep-deprived, exercising might be the last thing on your mind, but regular intentional movement often increases energy levels overall. The more you move, the more the body wants to stay moving in routine. I’ve experienced this a lot, while going to school and working 1-2 jobs, only getting 6 hours of sleep a night, I was more energized for work in the evening on days I chose to go for a walk/run than on days I chose to nap instead. Again, give it a try and see what’s true for you!
3. Clothing
Whether you prefer your workout attire tight and stretchy, or loose and breezy, comfort is key! Clothing won’t become any more comfortable once the sweating and panting starts. Shoes that are made for running are an easy way to help add comfort and reduce the effects of impact on the bones and joints when starting out. Activewear can be pricey, so if you’re looking for something fresh, there are many off-price/overstock/outlet stores (like Ross, TJ Maxx, Marshalls, Nordstrom Rack), second-hand stores like thrift shops and even some sports consignment shops around to help get started. These places are a great way to buy things in general.
4. Music/Podcast
A playlist to fit the mood of the day or a podcast to learn or be inspired can make all the difference between boredom and enjoyment. I will sometimes call a loved one or listen to voice messages from meaningful friend groups to continue to ground and be inspired.
5. Protection
Depending on where you are going, and your comfort level if you are going out alone, it may be a good idea to bring a small emergency device in case safety becomes a concern.
Where to go?
Maybe your neighborhood feels good to you, some favorite streets to go down with beautiful things to see or a park in walking/running distance. Maybe you prefer to drive to a nearby park or trail to change up the scenery to keep it fun and interesting. I enjoy a couple of the streets near my house, and often prefer not to drive somewhere for an impromptu walk/run, but I do love going to parks or trails with friends.
Practice
The most important thing I’ve learned over the years is not to hit the ground running (even once the routine is strong). It’s necessary to let the muscles and joints warm up to changes in activity to help avoid injury and slow the development of other discomforts.
I started having knee problems in Jr. High School and learned it was something called Chondromalacia Patella (where the knee cap rubs against the thigh bone from lack of cartilage) and later developed Tendonitis (inflamed tissue around the tendons). It is often a result of overworking the joints and tendons without the surrounding muscles being strong enough to support them properly. This strains the whole area and can cause intense and demobilizing pain. It is the kind of pain we are not meant to power through, but to rest and then mindfully and slowly strengthen once the pain goes away.
For those who love a more methodical approach, here is the basic framework that can be modified as needed and is a great way for anyone to get back into walking or running slowly and safely. Starting at week one with minimal running and working up to more running each week, feel free to stay at whichever level feels most comfortable to you, and listen to your body. Every day and every week will be different.
If you prefer to stick to walking, that’s absolutely perfect, too! Focus on engaging the muscles you are using (legs, core, and standing up tall), and doing faster walking in place of the running to get the most of your outing. Intervals that get your heartrate up are a great way to build strength and endurance, and if you’re looking to lose weight it can be a great way to increase your workout results.
Week One: 3x a week
(Warm-up walk for 5 minutes)
Run for 1 minute
Walk for 5 minutes
(Repeat for 30 minutes)
Week Two: 3x a week
(Warm-up walk for 5 minutes)
Run for 2 minutes
Walk for 4 minutes
(Repeat for 30 minutes)
Week Three: 3x a week
(Warm-up walk for 5 minutes)
Run for 3 minutes
Walk for 3 minutes
(Repeat for 30 minutes)
Week Four: 3x a week
(Warm-up walk for 5 minutes)
Run for 4 minutes
Walk for 2 minutes
(Repeat for 30 minutes)
Week Five: 3x a week
(Warm-up walk for 5 minutes)
Run for 5 minutes
Walk for 1 minute
(Repeat for 30 minutes)
Hopefully this sequence gets you off to a good start. Any days that you don’t feel like going out, or if you want more to do on the off-days, try out a new exercise or dance class in-person or online, go swimming, try out a new gym, or get creative in other ways you like to move your body!
Recovery
After-care of your body is one of the most important parts of a successful exercise routine. More water is a great idea, as well as some light-to-deep stretching. Some people stretch before or during a workout. I prefer to stretch after, once my whole body is warmed up and my muscles and joints are more stretchy. Do some research to decide what feels right for you. Once you’re hydrated and stretched, be sure to have another well-balanced meal, with am emphasis on protein. After working out and stretching, protein helps rebuilds the cells and tissue you’ve just rustled up. If you want to learn more about protein, and why it’s so important, check out my Plant Protein Workshop! Once you’ve done all that, you’re ready to let your body repair on it’s own.
An exercise routine can feel daunting and over-complicated. With a little bit of prep, a workable practice, and your favorite way to unwind, anything is possible, and you’re able to make it happen. Movement is your best friend, and you will thank yourself as you get older than you took the time to do it!
If you already have a workout routine, what does it look like? What are your favorite activities to move your body?
Thank you for taking the time to read more about self-care practice!
– Laura
I’d love to hear from you! Leave any questions, comments, or concerns in a comment below.
Check out other blog posts Here.
Connect with me on Instagram, Facebook, or via email laura@heartcenteredholistic.com
