<p>The best workout programs in the world are only 30 to 60 minutes a day, three times a week, including warm-up and cool down. Honestly, it would be difficult to go more than 45 to 60 minutes at the intensity of the best workouts. I never go more than 30 minutes on the exercise bike for my “cardio” days. Typical core/strength workout day is 45 minutes. A hilly walking day is 35 to 55 minutes.</p>
<p>The benefits of exercise come very quickly. You don’t have to spend long in the gym.</p>
<p>My goal is simply to walk in the door of the gym for 21 days. I didn’t promise myself that I would do any specific set of exercises, just that I would put on my T-shirt and stretchy pants and go inside the gym every day before I do anything else. It’s more about “training” myself to start the day that way than any specific exercise regimen. That’s how I’m starting small, my first step. </p>
<p>idad, you’re absolutely right, if I were to tell myself that I need to do X amount of exercise, I wouldn’t last a week. For me, the main obstacle is the initial getting off my butt — I don’t actually mind exercise much. It’s that resistance to start moving that I’m trying to overcome. Once I’m moving (walking in that gym door), the rest seems to follow naturally (so far).</p>
<p>Just want to add my support. </p>
<p>You have the right attitude. Ten years ago I started working out one day at a time because I had no energy and was willing to try anything.</p>
<p>Ten years later, still working out, a day at a time. Lots more energy, lots of 5ks and 10ks later, too, though I never intended that outcome when I started.</p>
<p>Day 4. A very short one (10 min. elliptical, 10 min. yoga), but still did it.</p>
<p>poetgrl, I’m hoping this will help me with energy level too. Already I can see the stars beginning to line up — I’m going to bed earlier so I can get up earlier, falling asleep faster, sleeping better, a little more energy. Also, that sense of satisfaction that I came through for myself yet another day. For a chronic procrastinator, that’s no small thing.</p>
<p>10 min of elliptical and 10 min of yoga is not zero. Just keep going.</p>
<p>Mousegray!</p>
<p>I was a chronic procrastinator, too!</p>
<p>Working out a day at time changed that, for me. I don’t want to give you my whole list of things I have done in my life that I never would have done if I hadn’t learned to just do the workout every day, and 20 minutes is just fine, because I don’t want to get ahead of things.</p>
<p>I’m off to the gym myself, right now.</p>
<p>ttfn</p>
<p>Day 5. Stayed up too late last night, I was sure I would get there and just sit down somewhere. I decided to walk on the treadmill at a leisurely pace and ended up walking for 20 minutes, listening to a podcast. </p>
<p>poetgrl, Would you mind sharing how working out every day changed your procrastination habit? Any mundane detail would be more than fascinating to me! This is exactly why I’m doing this right now.</p>
<p>My new habit is to drink water as soon as I get up…I’m on day 4. Now that doesn’t sound like much of a change but strangely enough it is making things different. The blurb I read (in a grocery checkout line) said that if you drink water immediately upon rising, you’ll feel more energetic in the morning because, after sleeping all night, you are a bit dehydrated first thing. Well, maybe it’s the placebo effect – which according to a new study works even if you <em>know</em> it’s a placebo – but lo, I do seem to have increased alertness in the morning. I am in no sense a morning person so any little bit of open-eye is a gain.</p>
<p>Way to go mousegray! Congrats! Wishing you much success! :)</p>
<p>Many nuns I’ve talked to say that changing the creases in their habits is tough work. A real bear!!! LOL.</p>
<p>I just started using splender in my coffee and i said i will do it for 21 days at least. it is so hard to break my light and sweet habit.</p>
<p>Yes, a habit can be developed in 21 days, but it can also, as someone mentioned, be lost in 21 days (or less). I am a prime example of that. In 2009, DH and I decided to eat better, exercise, and lose weight. In a matter of six months, we each lost 50 pounds and felt fabulous! During that time, I drank water like crazy. I was practically addicted to it and couldn’t go anywhere without it. I drank no sodas for at least six months, and when I did drink one occasionally after that, I made sure it was a diet drink. I hit the gym five days a week, spending 30 minutes on the bike, 30 minutes on the elliptical trainer and 30 minutes on the treadmill. DH and I walked all over our (fabulous) little town and did some hiking on the weekends. We completely changed our eating habits. </p>
<p>Some how, in the past six months, we’ve gotten off track. Our eating habits are horrendous again, I haven’t been to the gym in four months, and I can’t remember the last time I drank more than two glasses of water in one day! I’m ashamed of myself, and DH and I have made a pact to return to our healthier lifestyle. Beginning on Sunday (I need time to make a menu, go through coupons and go to the grocery store), DH and I will be back on track. It wouldn’t hurt for one of y’all to occasionally ask if I’m sticking to it. It’s hard for me to lie so, if I’m not sticking with it, the shame will kick me in to gear. Here’s to a healthier (and happier) US!</p>
<p>Franklin TN, huh? How 'bout if we just send Mom of Wild Child over to kick your butt if you don’t stick to it? 
You wouldn’t want her chasing you all over town.</p>
<p>Thanks, NorthMinnesota! Every encouraging word helps.</p>
<p>Yay, I have some company now! Novelisto, sonshine, and Splashmom, I’d love to hear how you’re doing. </p>
<p>Splashmom, I have to admit that I had some real trepidations about starting this thread because of the potential shame factor. I just didn’t have the confidence that I could stick with it. But I got to the point that I was just too sick of my life the way it was, not that it was terrible, but that it felt like I was just muddling through. Enough. Even negative emotions, like shame, can be put to good use!</p>
<p>It’s interesting how I can feel the tiniest bit of discipline starting to wake up in my life because of this one change. There is definitely a domino effect. Today, I noticed that there is definitely a spring in my step that wasn’t there before. Like I had energy to burn. It’s a novel sensation for me!</p>
<p>Energy to burn! Very cool!</p>
<p>I’ve been thinking that my good habit ought to be getting eight hours of sleep and maybe getting my sleep habits more in sync with dh’s. (Though I’d really like to meet in the middle. He’s been in bed half an hour already!)</p>
<p>I bought myself a couple of high-energy Wii games for Christmas and am having fun trying them out. I know, I know, I should go outside but I hate the cold (and anything below 50 is cold to me!) I did manage to squeeze in two bicycle rides when we had a little warm spell last week. And I was diligent all summer long and lost about 8 lbs…only to gain it all back when I ricked my ankle. Mental note: when activity levels fall, so should food intake. Duh! </p>
<p>Now that it’s better it is back to Wii and dog-walking. I wish you all good luck and strength. Why is it so dang easy to put weight on…and so ruddy hard to get it off? Seems like poor planning on evolution’s part…</p>
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<p>I don’t doubt for one minute that MOWC could kick my butt and run circles around me. If I thought I could get my foot up that high, I’d kick my own butt! :)</p>
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<p>Exactly! We can all do it, mousegray, we just have to stick with it. We’ll support one another! I don’t know if you use an iPhone or iTouch, but there’s a great app you can download called “Lose It!” It may be available for other smart phones or computers, but I use it on my iTouch. I used it every day for months when I lost all that weight and I’ll be using it again. Hang in there and good luck!</p>
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<p>You laugh! One of the warm up exercises in this new workout I’m trying is a “butt kicker”. It’s like jogging in place across the room, but kicking yourself in the butt with every step. I’m such a spaz that I somehow ended up trying to kick my own butt with both feet off the ground at the same time and almost fell over. So, yes, I can confirm that kicking your own butt is not as easy as it looks!</p>