Now that our Las Vegas weather is cooling off a bit in the mornings and the flood season is behind us (we hope!), it’s time to get back to doing more outdoor exercise and to try out some new types of movement.
Just like there’s no one-size-fits-all-diet, the same is true of exercise. Remember, exercise isn’t all or nothing – wherever you are right now is perfect! It’s all about having fun, setting goals, and celebrating improvement over time. Find what works for you – something that you actually enjoy doing – and you’ll be able to stick with it in the long run!
Try this 7 day Fitness Challenge to find out which workout makes you feel your best.
Day 1 – Hit the Ground Running
Running outdoors is a fall favorite! A high-intensity aerobic workout, running can effectively burn calories, relieve stress and increase focus. For today’s challenge, try running or jogging for 20-30 minutes.
Newbie tip: totally new to running? Try a 30 minute power walk with 30-45 seconds of jogging every five minutes.
Day 2 – Strong in Body, Strong in Mind
Strength training isn’t just for body builders! Lifting weights can tone muscles, strengthen bones, lower blood pressure, and boost your mood. This simple exercise works the quadriceps, hamstrings, glutes, abs, and shoulders! Stand with feet shoulder-width apart, elbows bent, palms forward with a 5-pound weight in each hand at shoulder height. Lower into a forward-step lunge, keeping your knee aligned with your foot; hold for a moment. Push through your heels to a standing position pressing the weights overhead. Return to starting position. Do 3 sets of 15 reps, alternating legs for each rep.
Day 3 – Say “OM” & Channel Your Inner Yogi
Yoga is an effective exercise to lengthen muscles, increase flexibility and find one’s center. Whether you’re an established yogi or just starting your practice, there are many amazing yoga apps and resources for free. Start your morning with a 20-minute practice and see how you feel. Here’s a link to our own Pure Yoga studio schedule to get you started: https://ipureyoga.com/schedule/ Namaste!
Day 4 – Take the Plunge
What better way to cool off than by taking a dip in the pool? Swimming is an amazing low-impact form of exercise that builds endurance and strengthens muscles. Plus, it’s incredibly meditative to spend quiet time underwater! Today head to your local pool or YMCA for a 30-minute swim. Try 10-minute intervals of different strokes – we recommend freestyle, breaststroke and backstroke.
Day 5 – Strengthen Your Core
All fitness experts agree on the importance of core stability, which is essential to performance and injury prevention. A basic but challenging pose is the plank. It’s a full-body strengthening exercise with particular focus on your abs. For today’s challenge, try holding the plank position for 1 minute, then rest for 30 seconds. Repeat this cycle 5 times (or as many times as you can!).
Day 6 – It’s Like Riding a Bike
Cycling is a low-impact aerobic exercise that builds strength, burns calories, and increases stamina. Taken outdoors, cycling allows you to travel considerable distances and explore new areas, all while exercising! For today’s challenge, cycle at 5 to 9 miles per hour for 30 minutes. Practical tip: If possible, why not replace your regular commute to work with a bike ride? You have to go there anyway! And remember to wear a helmet.
Day 7 – Try Something New & Have Fun!
It’s easy to forget that exercise should be fun! Learning a new activity can help revive your workout regimen. For today’s challenge, try something you’ve always been curious about but never had the chance to try. Pilates? Bootcamp? Zumba? Hiking? Get out of your comfort zone and see what happens!
Liz Kerby CHC, AADP
To book an appointment with Liz, call (702) 258-7860