PHWP: Good Company

The economy is tanking, unemployment is affecting friends and family, and the gray skies of winter are upon us. Add to the mix stress over the upcoming holidays and it’s easy to see how these pressures weigh you down with reasons not to exercise, especially when your gut is telling you to work longer hours than ever to keep your competitive edge, if not your job. But don’t listen to the instinct to hibernate or overwork – cutting back on exercise is not the answer.

Even though times are tough, it’s important to stick with your exercise routine and if you don’t have one, there’s no better time to start. It might seem counter-intuitive to take time out of your work schedule to sweat, but the benefits of fitness, such as extra energy, more restorative sleep, and increased feel-good endorphins are worth it. Instead of focusing on the work you could be doing, look at that time as an investment in yourself, a strategic memory-booster, or a break to get your creative juices flowing. You’ll return to your work with a renewed energy and focus, and may also find that your healthy behavior at the gym rubs off in other areas of your life, like eating healthier and being more conscientious of how you spend your time.

It’s more challenging than ever to reach goals at the office right now – projects are on hold, uncertainty abounds, people everywhere are stressed, and the lack of control we can feel is incredibly frustrating and depressing. When it comes to your personal fitness though, you are in charge. Since you can’t always control what’s going on around you, setting your own exercise goals will help you manage stress and reap immediate and long-term satisfaction from meeting, or surpassing your expectations. Whether your goal is to lose five pounds or thirty, to run three miles without getting winded or run the Boston marathon, meeting those goals will make you feel invincible, and during stressful times, who couldn’t use an extra boost?

There’s no better time to sign up for that exercise class you’ve wanted to try. I did! As a competitive athlete who enjoys most outdoor sports, I recently tried something different, figuring it would help me adjust to the impending winter months and spice up my workout routine. Zumba is a fun, aerobic dance class that results in a lot of laughing, which helps burn even more calories. Even though it’s only 45 minutes twice a week, it’s a major stress reliever. And trust me, if I can get the moves down, anyone can, but remember that it’s important to set goals that fit you personally, so take some time to figure out if you’re a runner, rock climber, or more the yoga type and dive in! Set realistic goals and keep setting more as you go.

Since we don’t all live in the healthiest city in the U.S., here’s some advice for setting workout goals and sticking to them: find something that works for you, add it into your planner (with pop-up reminders) and stay committed to exercising, but remain flexible in the type of exercise, time, location, etc. Consider what works best for your body, fits your schedule, and the type of atmosphere you prefer. When (note I say when, not if) you cheat or fall off the wagon, give yourself a break and get moving again as soon as possible. Keep up with fitness, even through the holidays or when there’s six feet of snow outside, by remaining flexible. If you can’t stick with your regular routine because you’re traveling, pack a Pilates mat or practice meditation instead. You can fit in 15 minutes of abdominal exercises anyplace, anytime and you’ll feel better doing some exercise than staying sedentary. Flexibility is good in two ways – it helps you stick with your goals and variety is better for getting in shape, since your body eventually stops working as hard to burn the same amount of calories.

As my family comes together for the Thanksgiving holiday, I know I won’t be able to resist my aunt’s pecan pie, but at least I can look forward to shakin’ off those extra pounds with my newly acquired dance moves, instead of doing the dreaded avoidance dance with the treadmill. Make the investment in yourself, identify exercise you enjoy, find the optimal place and time in which to do it and just go for it. The results you’ll see in yourself will make you feel great, no matter what’s going on in the economy, and reaching your goals will give you the increased confidence and competitive edge you need to kick butt at work.