With today's busy lifetsyle, it can be hard to dedicate time to eating healthy and staying active. Chicago Woman talked to fitness experts Shruthi Reddy and Andrea Metcalf about easy ways to stay fit and active.
Reddy, the founder of Reddy Set Yoga, gave her advice on how to get started pratcing yoga, in addition ot her tips on how busy working women can stay active and healthy.
What makes yoga a good way to exercise for women?
Yoga is great for busy women since you can do a self-practice at home or just pop in a video for a full class. Yoga is unique in that it exercises both the body and the mind at the same time. Regular practice increases strength, flexibility, and focus of both the body and mind which makes us more effective in anything we do at home and work.
How do you recommend women get started with yoga who have never tried it before?
When trying yoga for the first time, it is extremely important to start with a basic “introductory” class rather than a “beginner” class, if possible. There is a big difference. Introductory classes walk you through how do each pose step by step, with important details such as body alignment to prevent injury. If your only choice is a beginner class, then be sure inform the instructor before class, that you have never done yoga before. That way, he/she can watch you more carefully and give you instructions to execute poses properly. Most importantly, do not feel pressure to keep up with other students. Do what feels comfortable. You know your body best. If you feel pain, stop and rest on your mat until you can get guidance from your instructor.
What do you recommend to busy working women who find it hard to find the time to exercise?
If you’re unable to find time to exercise, start by taking the stairs instead of the elevator whenever possible. It’s good for your thighs! And start walking everywhere instead of driving or public transport. Of course you’ll have to start wearing good athletic shoes and carry your heels in your bag. I know it’s not chic to walk around in tennis shoes with your suit, but if you have to choose between chic or fit, I’d choose fit! As a bonus, you’ll probably get to places sooner since you won’t be stuck in traffic. If you do this everyday, your thighs will tone up and you’ll burn more calories as the miles add up.
In addition to practicing yoga, Metcalf recommends making small changes to your daily routine in order to create healthier habits:
ABOVE: Andrea Metcalf at her Lincoln Park location of StudioFuse.
What advice do you give to women who want to adopt a healthier, more active lifestyle?
Start small and keep it simple. Stressing about what you just ate yesterday is not helping you succeed. Every day is a new beginning. Stringing those "good days" together brings a habit and lifestyle change.
Start each day with a great breakfast. Studies show that skipping breakfast can lead to high calorie snacking throughout the day and a slower metabolism. Your biggest meal of the day should be breakfast; so don't worry about calories as much as nutrients like fiber, protein and good healthy fats.
What are some small changes women can make in their daily lives to be more healthy and fit?
Walking is the best form of easy access exercise and has numerous benefits. I recommend people to start with 10 minutes before or after each meal to help boost your metabolism and achieve your 30 minutes of recommended daily exercise. Keep in mind that brisk walking means that you are slightly out of breath or feeling your heart beating. Incremental exercise can provide the same health benefits as taking a 30 minute steady state walk. Here are some some of the best hiking trails in the Midwest to get outside and get moving.
How can women make and keep lasting fitness habits? Are there any specific types of exercise you recommend?
Walking is a great way to start exercising but keep in mind, the best form of exercise is the one you like doing. If it makes you "feel" happier, those endorphins go a long way to helping you keep it part of your regular regimen. If you have kids, find ways to get them moving with you and we have some suggestions for you here.
Learn more about Shruthi Reddy at reddysetyoga.com. Learn more about Andrea Metcalf at andremetcalf.com and her fitness studio at studiosfuse.com