Keeping It Simple and Fun Is a Golden Exercise Formula

Every day as I drive to and from work, I pass a pleasant-looking grassy strip along the road with a path maybe two miles long. Each morning and evening, the path is filled with people from their teens to their 80s running, fast-walking, cycling and strolling with their dogs. There are even points along the way where they can stop and do a few sets of sit-ups or push-ups.

With flushed faces and swinging ponytails, they are usually dressed in casual sweats and well-worn sneakers. I’ve noticed that most seem quite intense, but others are rather relaxed, talking or laughing with their companions as they wait at the stoplight--the same stoplight where I’m sitting in my car feeling just a little guilty that I’m not out there joining them.

Watching these folks of every size and age getting their bodies moving reminds me that exercise is not really that complicated.

Unlike some infomercials and bestselling books that present fitness as a complex science, a lot of the best ideas are simple common sense, things that many of us tend to overlook. Being in “the business,” I spend much of my time teaching people about workouts and exercise techniques. Yet the cyclers and dog-walkers seemed to have learned the most basic lesson of all: Getting out there and moving your body is what it’s all about.

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Here are a few other simple, common-sense tips to fold into your fitness program to make you feel both mentally and physically healthier.

Drink lots of water. Plenty of water keeps you hydrated throughout the day and gives you more energy without taking in more calories. In fact, if you drink more water during the day, you will start feeling more thirsty and less hungry, because some of your old hunger pangs were caused by your body’s desire for water. People who enjoy outdoor sports know what happens if you get dehydrated--the headaches, the lethargy--physical conditions that are the kiss of death to a productive workout. And remember that coffee and black tea may be liquid, but their caffeine actually robs your body of water.

Get enough sleep. Here’s a case when relaxing and resting can actually make you more fit. With enough sleep, it is easier to concentrate on your exercise regime, you’ll have more stamina to keep going, and you can focus on increasing intensity to become stronger. Some people notice that when they don’t get enough sleep, they have the urge to eat more, particularly fatty, high-calorie foods. It could be that their tired bodies are looking for energy in all the wrong places. It helps to make time to wind down before going to bed for a more restful night’s sleep.

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Get outdoors whenever it’s a nice day--and breathe deeply. The fresh air and change of scenery will rejuvenate you and give you a nice boost of energy. If you don’t feel like doing a full-fledged workout, do a mini version instead, such as walking instead of jogging. Don’t be surprised if, once you get started, you feel better and want to do more than you originally had planned. (If you really feel stressed from your day, try my favorite trick. Wash your face with warm water, then splash it with cold water to feel more energized and ready to work out.)

For that matter, make a point to do something physical every day. If it isn’t a workout day, then look for other ways to be active. Park far from the store, take the dog for an extra-long walk, do some stretches while you are waiting for the dinner to cook.

Don’t get too attached to your exercise routine. It’s best to change it every six weeks to keep your mind and body stimulated. And be on the lookout for new music to listen to while you’re on the move. You can find good exercise music anywhere, including the radio, the movies or a friend’s house.

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Update your outlook. I’ve found that the people who stay fit and strong are the ones who focus on being healthy rather than just being thin. They accept and make peace with their own unique shape. With that outlook, you can take pleasure in each small success and know you are working toward your own individual ideal. You don’t have to worry about comparing yourself to others.

Remember to keep yourself in a healthy mind-set. It can be a new haircut, some inspirational reading, cleaning up your office or finishing those overdue projects. A cluttered mind drains your energy; putting closure on projects can feed your energy. When you take care of your mind, it will help you take care of your body.

And finally, when it comes to exercise, it works to sweat the simple stuff.

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* Karen Voight is a Los Angeles-based fitness expert whose latest videos are “Ease Into Fitness” and “YogaSculpt.” Her column runs the first and third Mondays of every month. You can contact her at kvoightla@aol.com.

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* San Francisco-based journalist Joan Voight contributed to this column.