How to Stick to Your Fitness Goals + Home Workout

How to Stick to Your Fitness Goals + Home Workout

Publish Date December 16, 2022 5 Minute Read
Author Kroger Health Registered Dietitians

Isn’t it amazing how just a short walk can totally boost your mood? Imagine incorporating fitness into your everyday life. Easing into a fitness routine that works for you can improve your mental health and get you into great physical shape. This leads to more energy and support for your immune system, along with less stress and anxiety, less aches and pains, and less susceptibility to injury and disease. Plus, it helps with management of conditions like diabetes and high blood pressure.

And remember, while the new year often inspires us to reset and create resolutions, it’s always a good time to make a positive change when it comes to your fitness and health. Whether it’s at home, outside or at the gym, you can take charge and get active.

What’s the Best Way to Start Working Out?

They say the best workout is the one that works for you. Exercise comes in many forms – home workouts, training at the gym, dancing, walking, playing a sport, yoga…the list goes on. Pick something you’ll like and be realistic with your goals. Start small, slowly ramp things up and celebrate every achievement.

How to Stick with Your Fitness Goals

1. Make it a Priority
Put working out on your calendar like you would any other appointment.

2. Pick a Time That Works for You
The morning can be great to get your energy up and feel a sense of accomplishment before your day has really begun. Not a morning person? Fit in exercise during lunch when you might be starting to feel like your energy and productivity are hitting a wall. Or maybe after you get home from work, as a form of stress release. The best time to exercise is the time that works for you.

3. Set & Track Your Goals
Get specific with how long you want to work out or how many reps you want to do, etc. Fitness trackers and smartphone apps are great ways to record your results and keep yourself accountable and encouraged.

4. Positive Reinforcement from Friends & Family
Let them know your fitness goals so you’ll be less likely to skip workouts. And if working out with someone gets you more motivated, try to recruit a workout partner – it can be in person or over the phone.

Is it Effective to Work Out at Home?

Absolutely. You can use your own body weight, resistance bands and weights. If you have steps, those are great for cardio and building leg muscle as well. It’s also convenient and efficient to work out at home, taking away the obstacle of getting to a gym.

How Much is Enough Exercise?

It’s recommended by the American Heart Association that adults get at least 150 minutes of moderate intensity exercise or at least 75 minutes of vigorous exercise, along with muscle-strengthening exercises like lifting weights, at least 2 days per week. Moderate-intensity exercise includes a casual bike ride or brisk walk. Cleaning and yardwork count too (and you won’t even know you’re exercising). Vigorous exercise includes hiking or running. Remember though, if needed, set small goals to get to these numbers.

Home Workout Circuit

Try this circuit at home to get your heart pumping and muscles burning in just 4 exercises.

What you’ll need:
Kitchen towel
2 dumbbells or canned goods
Yoga mat
Stopwatch or phone

Exercises – perform each exercise for 10 reps, resting as needed in between. Repeat circuit 3-4 times.

1. Walkouts
Walk your hands out into a high plank position, then walk your hands back towards your feet to stand up. To make it more advanced, add a pushup. This exercise targets your abs, hamstrings and arms.

2. Step-ups
Using your steps or an elevated surface that can hold your weight, step up on 1 foot and drive your other knee up (then alternate). To make it more advanced, hold dumbbells for added weight.

3. Mountain Climbers
Hold a high plank with your wrists stacked under your shoulders and body in a straight line. Drive your right knee towards your chest and return to plank. Repeat with your left leg. Perform slowly to focus more on your core or quickly to increase your heart rate.

4. Squat & Push Press
Lower into a squat holding your dumbbells at shoulder height. Press through your heels and drive your arms up into a press.

Post-workout Nutrition

After your workout, be sure to consume something within 30 minutes, since that’s the optimal time to nourish your body post-exercise. It’s recommended to have something with 30g carbohydrates and 15g protein for a 2:1 carb to protein ratio. A good example is Kroger® Greek Yogurt with Simple Truth™ Granola and fresh fruit. Another good option is a smoothie with Simple Truth™ Whey Protein Powder.

For other helpful nutrition tips, schedule a Telehealth appointment with a Kroger Dietician today.

This information is educational only and is not meant to provide healthcare recommendations. Please see a healthcare provider.