No Stress Exercise Tips

Hey, everybody! Good morning! This is Donna
Webb with Bright Sky Nutrition. And I have Chris Peterson with me. He is a dietetic intern.
Getting ready to become a dietician, working at Cox College. He’s going to have his master’s.
He is 25 percent done with his program (yeah). And he’s just doing fantastic. And we’ve been
working together this week and meeting with a lot of clients that are having a…struggling
a little bit with getting their exercise started. Kind of getting that into a routine. So we
want to talk a little about that today, the different types of exercise, give you some tips on getting
started, and making it less stressful. That’s kind of my goal. So, Chris is the expert in
the room. I’m going to let him start and tell us a little about the types of exercise. Yeah,
so there’s two types of exercise: there’s cardio and then there’s strength training. And cardio is like
walking, biking, swimming, long-distance hiking—things like that—jogging. And then strength training
is just anything using your muscles. So, like, weight lifting, as well as, like, push-ups,
sit-ups, standing up from a chair, things like that. That’ great! That’s great! And
then, I think, what we’re finding is people have, sort of, perceived barriers to getting
started. I would say one of the perceived barriers is that people it takes a lot of
time. And busy, busy people, when you think about, “Oh my goodness! I’m going to have
to carve out an hour and a half to change clothes, drive to the gym, do my exercise,
come home…” They just don’t have it. And so it becomes no exercise from that. Another
barrier that I think a lot of people have is the cost. Thinking it’s going to be really
expensive to exercise. “I don’t have money for a gym. I paid my 400 bucks for my gym
and I never used it.” Those kind of things. So they don’t want to exercise for those reasons.
And the other one, I think, is just a barrier that’s going to be too hard. That they’re
too…just haven’t exercised in such a long time and it’s just going to be too hard. And
they just don’t think they’re going to be able to do it. And so we’ve got four tips
I think that will debunk all of those barriers and get you started today. And so, Chris,
I’ll let you go ahead and get started on that. Alright, so I like to start small. And the
perfect thing for that is, is we won’t want to do anything more than like five minutes
when we’re starting out. (Okay) So like five minutes of walking, or five minutes of high
knees in your living room while you’re watching TV. Anything, but no more than five minutes.
So it doesn’t that much time. You can do it in your normal, typical clothes. If you want
to change, you can. But that way, we kind of remove that barrier of, like, the time
restraint. We’re just getting started, and we’re just getting our body, kind of, warmed
up for physical activity. That’s great. It also eliminates the barrier that, “I can’t
run a marathon. I’m too de-conditioned to be able to do any exercise.” But if you start
there, that’s the gateway to it. (Right) Yeah. Yeah. That’s awesome. That’s awesome. Absolutely.
And then I think a great tip is utilizing resources and technology that you have at
home. So, thinking about doing a YouTube video. Man, there’s nothing easier than that! And,
you know what’s cool about doing a YouTube video? Is if you like to dance, if you like
to do Zumba, if you want to just exercise in your chair, in your jammies, you know,
whatever, it’s just a great way to get started. And there’s every single kind of exercise
on YouTube that you would ever imagine. So flip on your TV, or your Smart TV, or your
computer, and you could even search, like, “beginner,” “chair,” “stretches,” “10 minutes,”
you know. Something like that. And you’re done. And it’s right there, and it just…it
couldn’t be easier. Doesn’t cost anything. Doesn’t take much time. And you don’t have
to drive in the icy Missouri weather today. So, that’s what’s cool about it, too. So,
and then another thought on that, is just where do you work this into your day? All
the many, many things that we have cognitive loading our brain. A great way to start is
something called “habit stacking.” It’s—you guys know I’m a lover of the James Clear book,
“Atomic Habits.” And one of the things he recommends is attaching a new habit to a habit
you’re already doing. So though thinking about something that you are in the habit of already
doing every day, like brushing your teeth, or, I don’t know, cooking dinner, or watching
a certain TV show. As soon as that show is over, add this habit right on to that. So,
you flip it over to YouTube, you’re in your chair, you’re doing your stretching right
from there. So those are some of our tips. And then you have one more, Chris. Yes. I
like to incorporate friends and family (That’s a great one) into physical activity. So you’re
not (yeah) thinking about it as exercise or anything like that. So whether that’s playing
with your kids, playing with your dog, taking them for a walk (yeah), playing fetch…you
know, anything like that. Or if you meet for lunch, even going for a walk instead of sitting
down the entire time. Like I said, it doesn’t have to be very long, but anything to get
you up and moving where you’re not thinking about it is a good way to start. I love that.
I love that. And not only is that great for your body, it’s great for your mind, (right) you know.
It’s that emotional connection with the people that you love. And that’s always going to
lift your spirits and make it a better day. So, thanks, Chris! Those are great! If you
have any questions or want more information or more help, please reach out to us at
And you guys have a great day.

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