Doesn’t Tucson in August feel like New Year’s?
We are, after all, getting close to acting on the resolutions to get in shape many of us made during this record-setting scorcher of a summer.
Over the coming cooler months we’ll give you regular advice on starting and maintaining a fitness program. We’re going to focus on walking and running, while highlighting some basic body-based exercising. No need for a gym, no need to hire a personal trainer. Just get in some cheap, easy, and family-friendly exercise.
If it has been a while since you have exercised and you have health issues or concerns, it’s a good idea to talk to your doctor before starting a new exercise routine (Read more at www.mayoclinic.org).
In our series of articles, we’re going to help you get in shape to do any of the many charity events held here in the Old Pueblo — from trail runs in the Catalina Mountains, a cookie race on the Rillito river path, a children’s mile-long race at Sabino Canyon, or a cruise through the DM Boneyard —among many others. These types of events are win-win: you support our great community and get in shape at the same time. If we do it right, you can be fit by Halloween.
The TMC Get Moving Tucson events on Halloween weekend (Oct. 29 and Oct. 30) include a family-friendly one-mile walk or run, a 3.1-mile walk or run, or the 13.1-mile TMC A-Mountain Half-Marathon.
So whether you’re already taking part in Tucson’s many events or want to try one for the first time, we’re going to give you tips and strategies to help you make the most of it.
First, let’s begin with setting goals.
The experts say we need to create long-term goals and short-term behaviors. If our long-term goal is to complete a charity event this fall, then what can we do to get started?
Here are five easy ways to improve your fitness without changing your schedule or spending any money.
1 Park farther away. Instead of circling the parking lot to find the closest available space, save some driving time and park at the edge of the lot and walk the few extra yards.
2 Take the stairs. If you live or work in one of the few places in Tucson that has stairs and elevators, take the stairs. You’ll strengthen your calf muscles and get your heart moving.
3 Balance on each foot for one minute a day. The ability to balance is a skill that we lose as we age, so let’s teach ourselves to balance again by standing tall on both feet. Then slightly lift one foot and stand on the other and try to hold it for 20 seconds. Then rotate your feet so that you balance on each one. You may need to gently stabilize yourself by holding on to something when you first try this. Do this when you’re standing in line at the store, or when cooking or brushing teeth. It’s pretty easy to get that minute in.
4 Do standing pushups while making breakfast, cooking dinner, or doing dinner. Simply stand about arm’s length from the counter, then lean forward and do a modified push-up. Do 20 seconds worth and see if you can add time week to week. This will strengthen your arm and chest muscles and get your heart rate up a bit.
5 Make sure to walk for a few minutes a few times a day. When you grab your morning paper, walk to the end of the block and back. Before you head into the office, walk to the end of the block and back. Dropping your kids off at school? Instead of trying to get as close as possible so they can jump out the door, park a few blocks away and walk with them to school.
We like these five things because all of us can do these easily. If you’re not used to exercising, this is a good gateway to more exercise.
Your muscles will get stronger, your heart will get stronger, and your loved ones will thank you for getting in shape and getting alive.
But even if you think you’re in shape, these brief exercise bouts will add up and help you reach your goals.
OK, that’s enough for now. See you next week, when we’ll have a list of the many local events that might motivate you to get moving all fall.
