Week Two: Let’s Get Physical!

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Research indicates that moderate amounts of exercise helps to relieve stress and improve your mood.  You don’t need to hit the gym for hours at a time, just 30 minutes of light to moderate exercise can help to burn off excess energy if you’ve been sitting all day. You will sleep more soundly and you’ll also feel more awake during the day and as exercise releases endorphins, you’ll be in top spirits too!

 

Your Challenge

 

Complete minutes of light to moderate exercise each day. If you’re not already active on a regular basis, here’s a simple plan to ease you into regular exercise.

 

Monday

Start the week with a jog! If you’re not a runner, a 3 – 4 km power walk is a good place to start.

 

Tuesday

Try a 30 minute strength workout. There’s no need to buy any weights or equipment, start with squats, push-ups, plank and other core strengthening exercises.

 

Wednesday

Go for a 30 minute walk before or after work.

 

Thursday

Get in the water for a swim or walk. This is especially good if you have joint issues or pain.

 

Friday

Make time in the morning for an activity of your choice. Friday afternoon is the time priorities often change or better offers start popping up!

 

Weekend

Maybe you’ve already got plans? Whatever they are, try and build an activity around them – perhaps walk to your chosen destination.

 

Some tips!

  • The golden hours are 5 -7pm. These are the best hours for a late workout, as it allows your body temperature to start falling just as you’re getting ready for bed. Just remember to keep it light!
  • There’s nothing wrong with morning exercise, it relieves stress, improves your mood and increases alertness before you start the day.
  • Avoid vigorous exercise in the three hours before bedtime. While exercise does wear you out, and you may expect it to put you in good stead for sleep, a high heart rate close to bedtime will keep you awake. Dropping your body temperature and heart rate is what makes you ready for sleep.

 

Allocate time

The secret is to plan, plan, plan! Allocate time for the workout sessions as well as one extra in case something comes up. When it comes to exercise, you can’t wait for the perfect time. Just keep that body moving.

 

Do you have any tips to share? Leave a comment below.

 

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Get involved in the discussion

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  • c j

    What if you are weak from a life of mostly bad habits and poor eating? I can barely walk 1km continuous and can do six push-ups maximum.

  • Christine Nielsen

    I exercise every morning – have a rest one of the days though. I find the morning exercise helps me get moving for the day. I mix it up with running, walking, weights, HIIT sessions and yoga and then I don’t get sick of it.

  • Dj

    Good timing. I’ve just started riding pushbike to work. 5km. 45 minutes. No speed records, but do-able, and enjoyable,

  • Debbie-Jo Baxter

    Before I even read your email today I got up and did a 30min exercycle – intuitive :) I struggle sometimes to fit time in, and also lack motivation which is unhelpful, but 15 mins morning and night is good

  • Susan Hillman Miller

    Do not exercise as much asI should but will try

  • bluefish17

    I assume incidental exercise from housework counts.

    • c j

      Yes especially if it is continuous.

  • Margaret

    This will be easy for me I workout everyday. It not only helps my physical health but is great for my mental health. It makes me feel so much better

  • Alison Lord

    I’m hoping the exercise will work better because the no technology didn’t do much ?

  • Julia

    Okay – exercise – I can do this one! I like both running and yoga. With the days getting shorter, I find having a gym membership helps a lot. And a membership to a yoga studio – both with little to no commute so I can’t use that as an excuse.

  • Amy Stuart

    I’m glad the days are longer now, it’ll be easier to get out after work and it still be light :)

  • Steve Gordon

    I’m already active most weekdays, workouts at lunchtime. If work out anything after 5 pm I simply cannot sleep at all.

  • Sally Todd

    Doing it ! :)

  • Johanna Schwartfeger

    I went to my boot camp Monday and Tuesday and I definitely slept well those nights. Of to it again tonight but can’t go Thursday so I will see what the difference in sleep is

  • Teresa

    will get out with the family and go for walks

  • Nicola Hawke

    I love going to the gym – Always at least 4 times a week. Looks like I’ll be squeezing in a few extra walks now too :)

  • Jessica Edwards

    I try to fit in exercise the best I can! Maybe I will try heading to the gym before dinner a few times this week!

  • Angel Huang

    I love exercising in the morning because it sets me up for the day but my new gym (in my apartment) only opens at 7am! Glad to hear the magic time is 5–7 pm then as I have to go after work now…

  • Kirsteen Robertson

    Trying to fit exercise in around my shift work isnt easy, but I am one determined chicken. I need those good endorphins moving, and lose weight, and sleep better.
    I think this week I am going to need to push it….

  • Valerie Hopkinson

    Sounds just what i need and as a shift worker the 5-7pm walk are off the radar for me as i will be working, however mid day walks etc will suit me fine

  • Steph

    Had intended to walk every day for this one, but wouldn’t you know it, life suddenly speeds up and I get to the end of the day and don’t know where the time went. But I do make sure I leave my desk regularly throughout the day, whether it’s a trip to the bathroom, or fill up my water bottle (hence more bathroom trips, winning lol), collect my printing, or a walk around the block. So incidental excercise is fine, it’s the concerted effort I didn’t manage this week :(

  • Natasha

    Ok so this was challenging with daylight savings having just ended. Walked most mornings last week but could not muster up the motivation to do in the evening. A couple of late finishes at work didn’t help. I have been for a walk tonight though. Better late than never. Found it a good way to shake off the day as well as wind down. Hoping to sleep well tonight!
    Time to turnoff the devices though and start to power down!
    Loving this opportunity to try new approaches that are obvious but probably would not have auctioned if not for this challenge.

  • Scotia

    That’s a complete 5 days were I have done the challenge every day 30-60 mins and feel good sleeping better mmmmm not seen any difference really

  • Scotia

    Trust heading off for my morning walk

  • Scotia

    Keep up the good work this week it will be all worth it

  • gailstorm

    Well after last weeks Epic Fail, this week I hit the road running…literally. Monday after work was a workout at the gym. This morning was a 5.30am Boxercise class at the gym and then a 30 minute walk…all before work. Probably nothing impressive to most people, however, to someone thats had gym membership for over a year and has been there about 10 times…I’m pretty impressed with myself.

  • Scotia

    Hi there walked this morning and yoga tonight

    • gailstorm

      A great way to start and end the day Scotia!!!

  • Linda P Heenan

    This one will be easy. I’m already a physically active person. It’s usually swimming or walking, sometimes digging in the garden. I can’t do it at that prime evening time though because that’s my on duty time to cook and be there for the family.

  • Natasha

    I walk most mornings with the dog for at least 30 mins. I do find it hard to get motivated after work to walk again but when I do I always feel better after. Will make the effort to do morning and evenings this week as well as continue with leaving the technology out of the bedroom and hope to improve my sleeping from average!

  • Kate Rose Payne

    Due to physical issues, I’ve previously found it hard to exercise. Currently these issues aren’t as bad however I find it difficult to find motivation.

    I succeeded 5/7 days for the week 1 challenge of no technology so I’m determined to push on

    Good luck everyone and deep sleep ?

  • Katie Matoe

    Prior to this challenge and working out regularly I always had a hard time getting motivated in the mornings after a bad nights sleep. Now that I workout at least once a day my sleep pattern is a little better and I actually have more energy in the morning.

  • Scotia

    Physio palates this morning good start to the week

  • Helen Thwaites

    I am sleeping better too, is it mind of matter as well as no electronics. I have found it hard to stay awake for the 30 min after watching tv but getting there. Time to start walking the dog in the golden hours ( I am sure she wont mind lol)

  • Chloe

    This week should be great. I know that when I exercise I sleep better. The days I’m at uni I try to walk there, which is a 40 min return trip (if I’m running late it’s more of a power walk/jog!), and I also have a dance class on Thursday nights.
    I love having the plan to follow, otherwise I may lack motivation. I’m going to give a red hot go!

  • TamaraK

    How interesting that 5-7pm are the golden hours. I’ll definitely be planning a daily walk around that time! I’m already sleeping a lot better thanks to having a conscious bedtime routine and switching electrical devices half an hour before bed (Week One Challenge).

  • Lynda

    Exercise really helps me. Strenuous exercise early in the day, walking in the evening.

  • Deborah

    I have 2 dogs and enjoy exercise so this weeks challenge was an easy one to achieve. My dogs and I go for a brisk walk every day and I do 30-60mins of exercise 5-6 times per week. This would usually consist of HIIT twice per week with yoga, jogging or cycling the other days. I feel so much more motivated and focused when I’m fit. Most days my exercise will be complete by 7, however sometimes the session doesn’t finish till 7.30.

  • amy setch

    Hi, I began in August last year walking six k’s every morning, then in January added an hour at the gym after that, so I exercise for two hours, from five til seven six days a week. Whenever I can, I fit in extra sessions during the day, sometimes a Zumba class, sometimes a gym or stretch class, and walking the kids to school. I am exhausted at night, but still am not sleeping well.

  • Marian

    So in going to have to double up for week 3. I was very unwell so I slept whenever I could. My gp had set me a strict bed routine. Tablets half hour before bed. Not to go to bed until at least 10.30 and must be out of bed by 7am. By restricting time in bed my Gp is of the belief that my body will realise bed is for sleep or S _ _ .

    Im on day 3 and im tired but I am waking up better. … I look forward to 10.30 too. Exercise is hard as I have fibromyalgia but by not being allowed in my bed I am being more active. It helps!

  • Nokos

    I exercise on a regular basis so this was pretty easy for me, still struggling to keep away from the phone before bed but I am getting better. I haven’t really noticed much of a difference in my sleep because of the exercise just because I do it on a daily basis.

  • tracey

    I have been trying a few things but I do like to walk the only problem now I have disc desease that goes down the nerves in both my leg an my neck I am limited in how far I can walk before pain an other problems set in,but it does not stop me from trying again when it settles down.

  • Codi

    Let’s get physical couldn’t have come at a better time! I had shoulder surgery in November and just got the all clear last week to start back at the gym doing actual weights! Although my muscles are a wee bit sore my sleep has improved a lot instead of waking up 2-3 times a night in pain. Still hard to find a consistent bed time but all is on the up for now!

  • Janette

    I’ve been doing yoga every morning and night (at home with video) and walking every other day and it does help. I’ve never been great with exercising, just can’t get into it, but at least I’ve been more consistent this time.

  • Caroline

    I walk all bloody day! 😉

    Didn’t leave the phone outside every night as I was on call a couple nights so had to have it next to me for calls. Covered it with a book to shut out the light though.

  • Rebecca

    I have a physically demanding job so getting more exercise on top of that is hard as I’m knackered by the end of the day as it is! This hasn’t been the best challenge for me, i’m just not into doing any more after work.

  • Rebecca

    I always do ten pin bowling twice a week 6pm to 10pm. I have apps on my phone for relaxation music that helps me to sleep, so the first week I couldn’t put my phone away

  • Tundra

    I have managed to attend boot camp 5 days this week, go to one PT session and ride into boot camp on Saturday morning. Sleep has been easy to come by!

  • John Pollock

    I suffered a stroke in mid 2013 and lost a lot of co-ordination and strength. Also my sleep pattern has been affected. I now exercise every day: stretching exercises for 10 mins weights for 10 mins and walk for 45 mins or 4.5 kms. I do this routine in the mornings at about 10 am.I find this relaxing and enervating. I am not sure if there is a direct assistance to my sleep patterns but my sleep patterns are improving in any case.

  • Karen

    So I work in a kitchen 4-5 days a week so I am always on my feet and moving for as little as 5 hours a shift, yet I can never seem to get a proper nights sleep, even with walking to and from work, exercise just doesn’t seem to do the trick. Any suggestions into anything else that could help?

  • Britteny

    Been exercising everyday just walking while pushing my bub. It feels great while I’m walking but when I stop is when it starts to hurt my back the most.
    Unfortunately my sleep hasn’t gotten much better but I’m working on it.

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