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How to get Fit in 5 Minutes a Day.
When was the last time you truly felt fit?
Able to walk up and down a couple of flights of stairs without huffing and puffing?
The last time I truly felt FIT was in August 2013, around my wedding because even during Ramadan, I was working out constantly, eating healthy and in the best shape of my life for my wedding.
So where did it all go wrong?
LOVE MAKES YOU FAT GUYS!
Suddenly once you’re married, you stop trying to impress the other half.
You stop working out because there’s no-one to impress.
It’s not only Love though.
DEPRESSION, MENTAL ILLNESS, FATIGUE FROM A BUSY LIFE are all responsible for making us feel like exercise and fitness is the last thing we need to do.
It’s 2018 and despite trying EVERY trick in the book, I can’t get myself fit.
I’ve tried the following:
Joining a gym (3 times in the last 4 years and I end up cancelling as I never use it enough)
Going to exercise classes like Zumba, Boxercise & Yoga (After 1 or 2 sessions, I give up as I feel horrendous the next day)
Exercise DVDs (Davina, Bipasha Basu, Jillian Michaels, Yogalates, Belly Twins) and I always end up giving up as they’re too long
YouTube videos (Blogilates, Fitness Blender, Pop Sugar, Bex Life & Tone it Up) I can do these for a bit but again my attention span starts wandering.
The only thing I can sustain is walking but again, I get bored and end up falling out of routine.
SO I HAVE A NEW PLAN
I thought about why I kept failing and I realised:
The gym was too far on all 3 occasions+the cost of travel & time = No Bueno.
Excercise classes – Again too far and always in the evening when I don’t want to sweat and takes time away from my husband.
Exercise DVDs are too long, even 20 minutes is unsustainable when you’re constantly out of breath, plus once you’ve learned the moves, they are a bit boring.
YouTube videos – Enjoy these but can always talk myself out of them.
Walking – Free, easy to maintain and requires minimal equipment.
So, my new plan is to walk 5 minutes a day for 1 week only on weekdays.
Now hear me out guys, this is not crazy!
HOW TO GET FIT IN FIVES MINUTES
When you tell your brain, you only need to walk 5 minutes a day it gets so happy and thinks, I can do that in my normal day!
You then have to retrain your brain to think I need to walk in a concentrated effort outside of my house for 5 minutes there and 5 minutes back so in total, you do 10 minutes of sustained walking in a day.
This involves getting outside, setting the timer on your phone for 5 minutes and wherever you are, walk back.
Don’t push yourself to walk more because you’re starting to build a habit and if you get too cocky and do more than 5 minutes, the monkey brain will tell you that you don’t need to do it tomorrow.
So, the solution is start with 5 minutes and do this for a whole 5 days and then give yourself 2 days rest and build it up.
The plan for 3 weeks would be as follows:
5 Minutes (10 minutes of actual walk time) – Week 1
10 Minutes (20 minutes of actual walk time) – Week 2
15 Minutes (30 minutes of actual walk time) – Week 3
15 Minutes (30 minutes of actual walk time sustained) – Week 4
Sustain the pattern until you get to 15 minutes for 4 weeks because if you try to do more than this, your brain will find any excuse to not to more than this.
Feel free to do more than 15 minutes after Week 4 but we only need to do 30 minutes a day to stay healthy and active.
Lots of studies have shown you’re way more productive if you are active and moving.
When you suffer from an illness or depression, getting out to walk is an achievement because you have to get out of your own head to do it.
That takes effort and fighting in your own head to put yourself first.
I’ll be expanding on this plan next month In Shaa Allah (God Willing) and each month we will add another layer so, by the end of the quarter, you’ll be able to walk for longer and harder!
2 things will happen when you start walking in a concentrated effort more, you’ll start having more energy and you’ll start looking forward to it more.
OBSTACLES AND HOW TO OVERCOME THEM
5 minutes can be done at home, why not walk in your back garden? By going out of your own home, you might find inspiration, meet people and take in your surroundings more than at home.
I have kids – Take them with you or leave them with your partner while they get ready for work.
I feel embarrassed to be seen out – Put on your best activewear, dust off those trainers and start. When you look like you mean business, people will respect you for taking charge of your health.
I can’t be bothered – Will you be bothered when you don’t have the energy to accomplish everything you want to?
I get bored easily – Buy yourself some Bluetooth headphones, download some awesome podcasts or audiobooks and start moving! Download Pokemon Go and catch those Pokemon!
We can all start getting fit in 5 minutes a day, and if you’re having a down day and 15 minutes seems a lot, then just do 5 minutes!
At the end of the day, we spend way more time scrolling on social media, so why not start with 5 minutes to get yourself fit and healthy!
WILL YOU START WALKING FROM 5 MINUTES A DAY?