GET UP and MOVE

Written By: Patty Wilson

Photo By: RJS Photography

There’s no getting around it: To lose weight and keep it off, you need to exercise. But some days that hardly seems possible. Our days are overbooked already! Yet experts agree – exercise must become part of your overall daily lifestyle. And starting the morning with exercise is the best habit of all.

Research suggests that morning exercise improves sleep, a benefit that could also promote weight loss, Those people who do consistent morning exercise (about four hours a week) slept better where the evening exercisers had more trouble falling asleep – even if they fit in the four hours a week.

It is possible that by exercising in the morning, you just have to get up and go!  Morning exercise affects the body’s internal body clock so you get better-quality sleep. Good sleep helps control the hormonal balance that helps control appetite.  This will also set you up for success the rest of the day as you will want to eat healthier too and daily errands, issues that arise will not get in the way of your workout because you already got it done!

I often tell my clients to think of your exercise like a business appointment-one that cannot easily be cancelled.  It takes discipline. One way to make exercise a daily habit is to integrate your workout into your regular life.  Some examples for beginners are when you go to the mall, grocery store, and/or work, park your car as far away from the front door as you can. Take the stairs rather than the elevator. These are habits you can get used to. But do not forget the structured physical activity is also, such as walking, yoga, lifting weights, biking, running, and swimming – could all be a morning exercise choice.

If you’re really trying to lose weight and keep it off, work toward a goal of 4 to minutes of exercise most days of the week.

To get your morning exercise ritual going, here are some tips.

■ Talk to a doctor first. If you are overweight and if you have risk factors for heart disease – high blood pressure, high cholesterol, or family history of heart disease – get your doctor’s OK before starting an exercise program.

■ Start with walking. Set short-term goals – 10 minutes, 15 minutes, etc. Gradually increase the number of days.

■  Consider a health club.  This will offer variety so you do not get bored.

■  Don’t forget weekends. If you make exercise part of your everyday lifestyle, stick with it on weekends, too. Don’t let anything interfere. You are keeping this commitment to yourself. This is something good that you’re doing for yourself.

ABOUT THE WRITER: Patty Wilson has 15 years of training and education in the fitness industry as a passionate certified personal trainer and group fitness/cycling instructor.  She is a sponsored athlete for Optimum Nutrition and American Bodybuilding, FMI graduate, and a published  fitness model.  She has been competing in figure and bikini for three years winning her figure class and most recently, won in figure at the 2011 Orange County Muscle Classic. Patty is a native of Arizona and currently resides in the Phoenix/Scottsdale area.