Neighborhood Fitness For Work Out Flunkies

I have a funny relationship with fitness, and working out. I never caught on to aerobic classes, kick boxing or the zumba craze. I felt like a dork - stepping left when everyone else was stepping right. I couldn't afford personal pilates lessons with those crazy contraptions. I ordered the "at home" equipment so I could look like Christie Brinkley - forget it. I like yoga, but couldn't make the classes consistently - and I am down right bored with the drone of the gym.

I still get out and bike sometimes, hike sometimes, swim sometimes, ski sometimes -but creating a consistent fitness routine eludes me. If you want to get right down to it, having coffee with a friend trumps working out any day of the week. Apparently, I am known as one of those "in-between" people: not a total couch potato, but not in top shape either.

Does this sound like you? Bored with the gym, or need to save money on monthly dues? This week I am starting a three part series on how to incorporate fitness into your everyday life, with the guidance of personal trainer, Terry O'Hara. In the next three weeks we will explore "neighborhood fitness," followed by tips from the pros, and nutrition basics.

The national guidelines for fitness from mypyramid.gov state that to maintain established fitness levels- you must be vigorously active for a minimum of thirty minutes per day - every day. If you want to lose weight, or to maintain weight loss, vigorous activity is required for 60-90 minutes per day.

"That's pretty aggressive," said O'Hara. "All the articles that say you can get flat abs in 10 minutes per day are wrong. To affect change, you have to make it a part of your life."

O'Hara took me on as a bit of a pet project last year, and created a "neighborhood fitness" program for myself, and a group of girlfriends. Instead of going to the gym or a class, we met in a local parking lot, and spend an hour jogging through neighborhoods, huffing and puffing up stairs, stopping at a nice view for group squats, using park benches for push-ups, and ending with plank style ab crunches, and giggle-filled kegel tightening exercises. Think: "Desperate Housewives Does Basic Training."

It was one of the toughest workouts I had ever done, and a total paradigm shift for me. Everyone loved it; we felt energized, sore and happy. We got our cardio, strength training, and all the week's gossip in one tidy little hour! The numbers grew each week, and all of us were challenged in some particular way. Some could hardly jog a block, while others zipped along. Some struggled with the push-ups and others with stretching. We learned that the gym had actually decreased our overall fitness level - by becoming stagnant with the same exercise pattern over and over again.

"Everyone has to find the goal of what their body needs the most," explained O'Hara. "For some, the goal is to lose body fat to expand their range of movement. Some forgot to do resistance training their whole life - and can't do a single push up. Others have a difficult time running, because their heart is so tired and weak. In a group of relatively fit people, there is a huge difference in what they need to develop."

In between group workouts, the concept of getting in that sixty minutes per day became something to achieve in short increments. I discovered there were plenty of ways I could sneak something in. While waiting for the school bus, I could stretch and do push ups in the yard. In the evenings, I started doing exercises during the commercials of my favorite show - and made it a contest to see how much I could do, before flopping back on the bed for the next installment of Grey's Anatomy.

One of my challenges is running. I could not keep up with the group, even though I was the tallest. I do not like to run long distances, and consistently cramp with a side stitch. I asked O'Hara for other ideas to help me get that "vigorous exercise" under my belt, in the shortest amount of time. She surveyed my neighborhood for options, and noticed I have a fairly steep hill on my street. Viola! My "neighborhood fitness" homework was to run up the hill, and then walk back down again about 4 times. Running UP was the opposite of what I wanted to do!

It worked. I could jog up the hill without a side stitch, and got to the top gasping for air. Running up a steep hill is just enough to get the heart pounding, and walking down offers time to get the breath back. The unexpected challenge of my hill inspired even the most fit to show up and give it a try. Imagine plenty of moans, groans and expletives as middle aged Facebook junkies heaved themselves up and down a sleepy suburban hill. The rewards were quick; the hill got a tiny bit easier to manage each time, if we kept it up.

I am still a work out flunkie. I still don't exercise every day, or nearly as much as I should. However, I now know that I don't need a gym, yoga mat or fancy equipment to be healthy. In fact, I can strengthen my body more than I ever imagined on the swing set, park bench or the municipal building's concrete stairs.

How about you, Huff Po readers? Do you have any "neighborhood fitness" ideas, and are you a fellow work out flunkie? Love to hear your comments below, and be sure to click on Become a Fan if you would like weekly reminders, and Huff Po picks if you are a thumbs up. Time to lace up my sneakers - after my latte, that is.....

 

 

Follow Kari Henley on Twitter: www.twitter.com/karihenley

Comments

[HealthHabits]

What a novel idea...exercise outside of a health club!!!

I started a similar group last month in my neighborhood as a result of my frustration with the fitness industry.

I have been a trainer for almost 20 yrs and I am disgusted with the fitness industry as a whole. It's all about empty promises and fraudulent business practices.

At this point, I am donating my services to my "Health Habits" club.

In the new year, I am planning on either helping the group become self-sufficient or if they want handing the group over to another trainer. Each workout will cost each trainee under $5

A lot less than the $80 per session clients pay at my local health club

[Eli Davidson - Huffpost Blogger]

Perhaps we bloggers are affected by the many hours on teh computer... I so support your new fitness program.

I am here to cheer you on!
Love,
Eli

[farsight]

Rain tends to dampen my desire to exercise outdoors. I live in the Puget Sound area and this makes late fall, winter and early spring pretty spotty for outdoor exercise. While I am by no means old, 55, I find that with time I am becoming less tolerant of wet shoes and getting soaked. I don't mind getting soaked in a pool however, so about 3 one mile swims per week combined with 15 - 20 minutes of elliptical cross training on those nights help provide some cardio and overall conditioning. Two nights I do a circuit training routine for strength and cardio.

I currently can't run as I shattered my big toe. I love running the most but even when I can run I have to baby a hammer toe to keep it from flaring up. Going to the gym and the pool are logistically disadvantageous, but with the advent of the rainy season, they are my best options.

I have horse mats on the floor, an old stereo, an old VCR and an old TV in my garage. It is very cool so I won't get overheated easily. When my toe is a bit more healed, I plan to do some step aerobics, stretching etc there.

My comment was to long so I must truncate.

[farsight]

The rest of the story...

I believe going with the flow and changing it up is one of the best ways to keep going. If you are bored with your program or aspects of your program, or you are physically unable to continue with an established routine, you need to be creative and find new ways to get your exercise. Which, of course, is the basic premise of your article.

In my potentially warped sense of association, I believe the following link provides an excellent companion article: http://www.huffingtonpost.com/susan-smalley/two-kinds-of-deaths_b_320519.html

[topachic25]

This is great! There are times when I just don't want to join the cattle herd in the cardio room at the gym. I need to realize that briskly walking down the SF Embarcadero can offer me the same reward and the same progress toward my goal as "going to the gym". Or running up the hill on my way home from work... and SF has more than enough hills to keep me sucking air :) It truly is the little things. What changes can I make doing my normal daily routines? These are things are have not considered before. And I absolutely love the idea of the "Commercial Exercising" between Greys :)

Now for these 100lbs I need to shed.....

[CaveatMagnusFrater]

Hi Kari,

I can't run. I never particularly liked it before but after I blew out my knee, i just can't take the pain. I figure anything that hurts that bad is probably also doing damage. I need a pool! It's been more then a decade since I was able to swim laps year round and I was hooked on it. A mile and 1/2 3-4 times a week had me in just about the best shape of my adult like. Besides, I'm a water bug. In the meantime, I'll walk the treadmill and cycle on the stationary bike (yawn), I hope many others can benefit from your neighborhood plan.

Have fun,
little brother

[Dr. Cara Barker - Huffpost Blogger]

Your post is so timely, Kari! Actually, I just returned from a workout at the gym. I was a runner for 22 years, began in my late 20's, and did about 35-40 miles a week. Then, the joints began to rebel, and with sadness, I switched to walking, doing the same amount per week. Until, that is, my 50's brought challenges with that, too, especially in the leg/foot arena. So, to the gym I went. I'm with you completely, Kari. Those classes are not my thing. But, I have found that getting a trainer is a rewarding way to get to know the equipment, and how to use it. (I'm not good with mechanics.) What I do miss in the gym is nature. So, I love your idea of neighborhood fitness, and the series.

Now, in my mid-60's, I am so glad I did what I could to adapt to the changes the body brings. But, if I'm completely honest, I miss the good hard run. Actually, so much so, that I was happy with the idea of interval training on the treadmill: which brought with it, two stress fractures. Ouch.

The main thing is to do what we can, and throw away comparison.
Love,
Cara

[Kari Henley - Huffpost Blogger]

HI Cara!
Throwing away comparison- that is for sure! I am tall, thin and people assume I am an athlete. Truth is, I'm not. Feeling guilty about that, or not being an expert at sports is just another way we can beat ourselves up. I will never be doing tri-athalons, but that does not mean I can't find a way to have FUN and sweat at the same time!
Glad to hear you have continued to find your own niche of fitness.
kari

[writerkate]

SIXTY minutes?!?!? (whimper)

Unlike many of your posters, I suspect, I'm in my (early) sixties and have both asthma and that lovely condition known as Chronic Fatigue Syndrome. My doctor's been after me to walk for *thirty* minutes a day, and I did for a couple of months, but got off-track a month ago. Just the thirty minutes a day was sometimes leaving me so wiped out that I couldn't do much else -- I don't want to think about what twice that time would do to me!

OTOH, we do have some good grades around here, and my walking route took me up and down and up and down.

Any encouragem­ent/sugges­tions/idea­s for someone who can't start at your level, Kari, would be most welcome!

[Kari Henley - Huffpost Blogger]

Hi writerkate!
MY level is WIMP! ha ha
I know CFS is a very severe issue that can be crippling.
I think just listening to your body and going OUTSIDE each day is a start. Gentle walking may lead to a desire to speed it up just a tad- maybe even jogging for one minute and then walking for five. Knowing that getting some sort of exercise for ten minute intervals can help wake the body up is encouraging to me. Even I can find ten minutes!
If the running triggers the asthma, perhaps walking and then doing some gentle stretches is all you need!
Good luck
Kari

[Anne Naylor - Huffpost Blogger]

Hi Kari,

How very creative of you - and inspiring!

I have yet to work a good exercise routine into my day, though it is one of those things I would like to do. I appreciate being reminded of the joys of exercising the body. The outdoors definitely appeals to me much more than a gym.

Many thanks for your enthusiasm!

With love to you,
Anne

[Kari Henley - Huffpost Blogger]

Nope! Still on Sundays- just a snafoo!
You are such a role model in finding that discipline and endurance and balance to fit it all in!
For me the scales are never quite even- work out steadily for a few months, then slack off, eat a bunch of scones, and then go back to smoothies! :)

Peri-menopause is an excellent motivator!
Thanks for writing
Kari

[Jason Mannino - Huffpost Blogger]

Wow, thanks so much for this.

As someone who has been very successful with a disciplined, regular gym routine i too can say that it is easy to fall off the wagon, and yes, go through those days where other priorities take time I may have spent at the gym. I too get bored. I have recently decided that I want to find someone to help me put together a routine to exercise "outdoors" rather than feeling like the gym is my sole physical/exercising outlet.

Thanks for bringing this to our awareness!
Jason

[Kari Henley - Huffpost Blogger]

Hi Jason!
I have been getting a lot of emails offline from others who are fleeing the sweaty fluroescent lighted gyms and into the great outdoors! I find it is so much more refreshing- both mentally and physically. Many of us have found it is harder to run outside than it is on a treadmill!

Great job with your dedication and thanks for stopping by!

[singermuse]

Yes! Wonderful article! Years ago I gave up going to a gym and opted for functional fitness, walking, biking; skiing and hiking when I lived in the mountains. These days I use minimal equipment at home (free weights, my beloved kettlebells, and my own body weight) and don't sweat it if I don't put in that minimal 30 minutes daily. I'm also lucky that we have a sauna in our home (millions of Finnish people can't be wrong!) It's supposed to be FUN! What you described in your article sounds similar to some folks in various places who practice what is known as crossfit. They're a bit more intense, and many of them are serious athletes, fire fighters, ex-military, but the principal is the same.

[Kari Henley - Huffpost Blogger]

Functional Fitness! Perfect! I love it too, and am happy to have found a niche that works on so many levels. Having fun is a key part of the motivation for me!

Take care and thanks for the comment

[mydwyf]

I would love to hear more about the kettlebells !
Have seen vids of eastern europeans using them
and it looks like a really nice way to gain core strength & flexibility.

[Ed and Deb Shapiro - Huffpost Blogger]

Hi Kari,

Just give me a ski slop

A bicycle path

A mountain to hike

and a gym to take a sauna

Blessings,

Ed

[Kari Henley - Huffpost Blogger]

Yes, indeed. Wouldn't it be nice if winter skiing could count all year long? I can smell the powder on the wind my friend.......
Thanks for the visit!!
Kari

[Ed and Deb Shapiro - Huffpost Blogger]

Ahhhhhhhhh

[Dr. Judith Rich - Huffpost Blogger]

Hey there,

Did you switch posting days?

I'm definitely a neighborhood work out warrior, but then I love going to the gym too. I do a 30 min. walk everyday in my neighborhood. Fortunately because I love doing hills, I have some good ones close at hand. I like the hills much better than the flats actually.

I used to be a bike rider when I lived in Colorado and rode everyday, but the Bay Area isn't as biker friendly with no bike trails, so I gave it up. Basically, I love being physically active, even at my age. I have been my entire life and have no intention of slowing down any time soon.

You'll be glad you started a fitness program my dear. It really pays dividends when you're older, so keep it up!

Glad I found you on a Monday. Is this your new day?

Much love to you dear sister,
Judith