Workout routines & ideas

By Wendy Oliver-Pyatt, MD, Reviewed by Louise Chang, MD

Fitness isn't just a plan you embark on to lose weight. It's a lifelong love of movement that will help you maintain good health and the physique you want. We’ve compiled some workout routines and ideas to help you along your way.

These recommendations will help you evolve your workout routine and activity plan. The key is to pick something you love doing and nurturing your feelings every step of the way.

After you read through these workout options, consider journaling to explore your fitness habits, desires and goals.

Level One: Workout Ideas and Recommendations

Begin by expanding your definition of exercise: You don't need to run, sweat or grunt - any opportunity to partake in activity counts as exercise!

If you feel uncomfortable going to a gym, a 10-minute walk twice a week, is an excellent first step towards better fitness. If you enjoy and can afford it, get a regular massage as well. Consider buying a good beginner's exercise CD, too. Another great activity is gardening, an underrated form of stress reduction and exercise.

Nurture yourself with a jacuzzi or sauna or just by taking a bubble bath. Afterward, try some gentle stretching. A facial is another good way to reconnect your physical and mental being.

If you feel daring, consider karate, a dance class or bowling. Enjoy the activities you pick, but don't make yourself continue with them any longer than you want to; for instance, don't force yourself to bowl three games if you feel like bowling only one. Remember that your goal is to make yourself healthier and fitter by nurturing yourself and reducing stress.

Level Two: Workout Ideas and Recommendations

Think about bowling, touch rugby, or any other type of entry-level team activity. Many people who aren't natural-born athletes love team sports because of the combination of exercise and social interaction. (Walking to the mall with a friend offers the same benefit, if you're looking for something less strenuous)

If group activities aren't for you, start a 15-20 minute walking routine two or three times a week. If you feel like it, jog for a few minutes during each walk. Do a few jumping jacks, sit-ups or push-ups - along with stretches - in the morning before work. Jump rope with your kids or buy yourself a Hula Hoop. Take a dance class or go out dancing with friends.

Dance, tai chi and yoga classes are enjoyable, low-stress fitness activities. Also, consider buying several exercise CD's and try out fun activities including biking, swimming, horseback riding or even a regular game of frisbee with your dog.

Focus, above all, on giving yourself permission to enjoy your physicality. If you belong to a gym, don't feel you must do a strenuous workout every time you're there. Try going occasionally just for the enjoyment of stretching for several minutes and then enjoying a jacuzzi, steam, or sauna bath. You'll learn to appreciate and nurture your body.

Level Three: Workout Ideas and Recommendations

By choosing the right exercise programme, you can make your natural athleticism work for you. Avoid heavy-duty exercise programmes that trim off inches for a little while but that may not work in the long run because they can cause burnout.

For long-term results, find activities that you enjoy, instead of merely choosing those that burn calories. You probably already know some of the activities you do and don't like, so select those you prefer and drop the ones that bore or stress you.

For instance, are you starting to dread your usual five kilometer run? If so, give yourself permission to take a leisurely bike ride or swim. Too tired for a 30-minute workout? Exercise for 15 minutes and see if you feel like continuing. And if you find yourself setting harder and harder goals ("I need to run a five-minute kilometre"), reconsider your priorities. Remember that getting regular, moderate exercise is smarter and more effective than forcing yourself to do gruelling workouts that can lead to injury or burnout.

You might enjoy the challenge of participating in a run or bike race for charity - a great way to get exercise while meeting new people and helping your community. You might even want to train for a half-marathon, if running is your favourite activity. Just be sure to make fun and stress reduction - not calorie-burning - your top priorities!