From Start to Fitness: Backup plan keeps fitness on track

Setting a realistic fitness schedule is one of the most important elements in developing a successful fitness and nutrition plan. It is equally important to remember that each day may not work out exactly as planned.

Emergencies, family priorities and last-minute appointments can all put a wrench in our fitness routine. Establishing a back-up plan can eliminate the stress or guilt that can result from the inability to follow your fitness routine completely. The key is to remain active and use every opportunity to squeeze alternative activities into your day.

The following tips can help develop a fitness back-up plan during unpredictable and hectic times.

“Be flexible … stretch. Whether it’s in the morning, midday or evening, take several minutes out of your day to stretch your whole body. Stretching your shoulders, neck, back, arms and legs can help you relax and promote blood flow to areas of the body that may otherwise remain sedentary and tense all day.

“Take the stairs! Walk the stairs instead of taking an elevator or escalator. Climbing a few flights of stairs several times a day will increase your heart rate slightly, which can help you burn extra calories. Take a few extra seconds to find the stairwell at work or the mall, every little bit helps.

“Park the car and walk. Don’t wait 5 minutes for the closest parking space to become available. The extra few yards you might have to walk is a great way to stimulate your muscles.

“Eat breakfast. Starting your day with a well-balanced meal is extremely important to kick-start your metabolism and prepare your body for the activities of the day.

“Take a walk. You may have missed your favorite aerobics class at the gym, but you can still complete your aerobic workout. Taking a walk at lunch or after dinner or even cycling are great alternatives that can be done almost anywhere.

“Drink plenty of water. Staying hydrated is always important. Water helps the functions of your muscles and tissues and also helps prevent dehydration, which can be overlooked when we are busy or out of our normal routines.

“Initiate family fun. Running around with (or after) the kids is a fun way to exercise. The constant moving, bending and reaching incorporates all of the components of most fitness programs. This is not only great for you but for the whole family.

These fitness back-up tips can be used at any time, not just when your schedule is hectic. Use them to supplement your current fitness program or to fill in the gaps until you are able to get back on track.