With the arrival of summer, June is the perfect time to kick up your exercise routine. By following the Gene Smart approach to exercise, you’ll feel more energized and look better while you reduce your whole body inflammation. The best part is; you’ll have fun while doing it!
When you follow the Gene Smart Principle “Exercise to Reduce Inflammation,” you’ll exercise at least 5 days a week for at least 30 minutes each day. Exercising to reduce inflammation is all about getting your heart rate up for those 30 minutes. Start by trying to achieve 50-75% of the maximum heart rate for your age. Be careful to work up to your target slowly to avoid injury. You may need to do intervals at first. As you get in shape, increase your working heart rate to 70-85% of maximum. This approach has been shown to markedly reduce inflammatory messengers and whole body inflammation.
How can you stay on track? Here are some of our favorite tips and tricks for getting and staying motivated:
- Find a workout buddy. Recruit a family member or friend, and make a pact with them that you’ll stick to your workout calendar. Having someone to hold you accountable will help keep you on track.
- Make a schedule. Write down your workout schedule on a calendar, and put it in a clearly visible place (e.g.; your desk, refrigerator, etc.). The act of writing it down and visibly posting it will help you stick with your workout plan.
- Switch it up. Both you and your body can hit a plateau if you repeat the same routine. Give your body and mind a jumpstart and try something new. Try a fun new fitness class, such as Zumba or Yogalates, or see if you can join in on a friends’ softball league for a game.
- Stay focused. Your success in your workouts is largely based on your mental strength. Come up with a word, such as “strength”, or a phrase, such as “I can do this”, and repeat it to yourself when you feel like quitting. This will help you gain success when workouts get tough.
- Keep your eye on the prize. Write down several reasons that are motivating you to exercise, or find an inspiring picture and keep it in a place where you can see it.
- Hydrate, hydrate, hydrate. Drink water or a low calorie sports drink before, during, and after your workout. Doing so keeps you hydrated, and allows more oxygen to flow through your bloodstream, allowing you to exercise at your optimum performance level. Staying hydrated also helps keep you energized and focused throughout your day.
- You can do it! Know that you are a strong person, and you can do this. Taking the first steps isn’t always easy, so if you’ve gotten that far, congratulate yourself! If you happen to miss a workout one day, don’t give up; simply pick up with your routine the next day.
Have more exercise tips and ideas? We’d love to hear them! Join our Gene Smart Wellness Facebook community to connect with others, get healthy living tips, and inspirational thoughts for the day.
Words of Wisdom
“Believe you can and you’re halfway there.”