Rise and shine – and get moving for the good of your joints! If you work out before your day distracts you, your chances ofexercisingregularly go way up, and you know that’s important to keep your arthritis pain at bay. What’s more, studies show that working out in the morning can boost mental acuity and burn up to three times more fat than exercising at other times of the day.
There’s just one catch: Morning is often the most hectic time of the day. Try these tips to fit your fitness into your mornings:
Plan ahead:Take a few minutes the night before to gather everything you’ll need – clothing, sneakers, mat, weights, MP3 player, reading material, gym ID, car keys, etc. Stash everything in a bag by the door, ready to grab and go.
Stay close:If possible, do morning workouts at or close to home. Using home fitness equipment, walking around your neighborhood or local park, or joining a nearby gym helps save precious travel time and makes it more likely you’ll stick with a morning program.
Do something you like:Exercise that is not enjoyable will not get you out of bed. If you like stretching or biking or swimming, work it into your morning workout.
Find a workout buddy:Research shows that people who exercise with a partner have more fun, stick with it longer and get better results. Committing to morning walks or doing Pilates with your buddy ensures that you do it, too!
Have a backup plan:Keep a contingency workout in mind if Plan A falls through. For example, if you usually take an outdoor morning walk, think about a good alternative, such as the treadmill or a workout video, for days when Mother Nature doesn’t cooperate.
Don’t forget to eat:If you’re planning an intense workout, eat a light snack first, and give your body 30 minutes or so to absorb it. A good snack combines carbohydrate and protein, such as fruit and low-fat cheese, or half a bagel with peanut butter.
Related Resources:
- How Exercise Helps Your Joints
- Psyching Yourself Up to Exercise for Arthritis
- Arthritis-friendly Workouts
对于普通人来说，花生酱和百吉饼并不能帮助减肥。最好吃少量的瘦肉蛋白和一根胡萝卜。另外，不要忘记在出门之前先做一些缓慢的伸展运动来热身。