How to Keep Exercising and Keep it Exciting! 17 Tips from Thyroid Patients

Suggestions and Tips Guaranteed to Motivate Your Workouts!

In my newsletter, I mentioned that I found myself getting bored sometimes working out on my home treadmill. I asked if anyone had any good tips on how to not get bored exercising at home. The good advice just poured in from fellow thyroid patients who have mastered the art of regular workouts!! The advice was too good not to share with everyone who, like me, might need a loittle extra push to get the exercise done!

I'm sure that you'll find some inspiring and practical ideas in these wonderful suggestions, just as I did!!!

1. Get a Good Tape, Follow the Progress, and Use a Trainer

   "I have been exercising regularly for the past four or five years and the key for me is having a GOOD tape to watch. When I am engaged in a tape, the half hour flies by. Also, I use exercise equipment where I can measure my progress and compete against my acccomplishment/record from the previous day. That is more motivating than merely using a machine which does not give feedback. And last, I hired a personal trainer for a few sessions to help me better understand strength training exercises. So now I am confident that my time is being utilized effectively. I have added variety to my routine."

2. Hire a Buff Trainer to Motivate You!

   One reader hired herself a personal trainer, and I can't imagine slacking off if you had this guy coming to your house to help you work out! Check out the picture of trainer Gabriel Lopez at his new site, located at: http://glts.bizland.com, and you'll be inspired too! Gabe's site is in progress, so if you're interested in more about his training approaches, email him for more details.

3. Use New Age Music, and Work Out With Friends!

   "I have never been one to enjoy exercise. Ever. Even as a child, once I hit puberty it was a chore to move around. However, in 1992 I lost 80 pounds, and it was clear that part of remaining healthy was moving. I use a treadmill several mornings a week, and it helps me to use new age meditation music with headphones, thus making my walking time a time of walking meditation. Three mornings a week, I meet friends that I otherwise do not have time to nurture a relationship with--we have set that time aside to both walk together and as our special friendship-nurturing space. That means I keep 3 neat people in a good central space--otherwise, I would not have that opportunity. Knowing I have someone to meet at the park at 5:45 am on Tuesday and Thursday, someone I will ENJOY walking with, gets me moving. On Wednesday, I meet a friend at a mall (she hates being outside if it is dark!), and that is fun, too--it ALMOST makes me look forward to the exercise. And it does provide a nice afterglow, both physically and emotionally."

4. Rebound!!

   "In your latest newsletter you asked for information about exercise that isn't boring. After years of jogging, step aerobics, exercise machines and walking I have finally come up with an exercise that is fun and really works without much effort. I ordered a rebounderoff of the internet and I love it. A rebounder is a mini trampoline. I costs about $250, which is less than a treadmill and is 68% more effective. Best of all it is like when you were a kid and jumped on your bed. Don't waste your money on the $30 ones that they sell in the discount stores. They are not the same quality. Here is the site I ordered it from: http://www.rebound-aerobics.com.

5. Listen to Books on Tape

   "For boredom, a very real problem, several suggestions: I have found, and others agree, that walking outside, where your feet make contact with the earth (sort of) is better for you then a tread mill. So, when possible, walk outside. In either case, try a walkman, with tapes of music you like, or even more distracting, books on tape. They are wonderful. If you don't like the reading voice, of course, it doesn't work. Get a bunch from the library, and just listen to the ones you like. You will be amazed how quickly time goes by when your mind is sharply engaged. I find, for instance, when I have to stand a long time doing a job, and my legs get tired, and my body is restless and annoyed, if I put a tape on, I relax, do the job, and don't mind much at all."

6. Concentrate on the Results

   "Hi, I'm hypo and started exercising six days a week about five months ago. I am up and at the wellness center by 6:15 a.m. I've never been one to hold to an exercise routine, but I've seen so many positive results that I've stuck with it. Getting up and getting it over is one of the great things. I'd always find excuses not to go later in the day. And I've not experienced the lethargy in the afternoons that I used to. I think exercise for hypothyroidism can have some really positive results."

7. Do the Body For Life Routine

   "Approximately 17 weeks ago I started Body for Life. One of the great things about his workout (Bill Phillips..the author) is, although you work out 6 days a week..its not as tough as it seems. Your cardio is 3 days a week...for 20 minutes, then weight training 3 days a week for no more than 50 minutes. The beauty of it is...you do High Intensity Interval Training (HIIT), i.e. 3 minutes warmup (I also use a treadmill) increase 1 min, increase again 1 min, increase again 1 min, for 4 cycles then on your last cycle, the 18th minute you reach for a 10...the max you can do, then 1 min cool down..Sooo ...you are constantly changing, no time for boredom..also with this type of training you burn more calories "after" the workout than a normal boring walk....If you are at all interested check out his website www.bodyforlife.com.

   I love this workout and it's extremely structured.

8. Walk Outside Instead of Inside!

   "I too am not a great exercise fan, and did the treadmill for years. Then It broke and the new ones were so expensive I decided to walk outside each morning for 45 minutes instead. I actually ENJOY doing this and try to never miss. I live in a beautiful wooded area so no matter what the season it always looks wonderful. Something about being outside invigorates me and since it is hilly here, I feel like I get a great workout. Try getting outside for some brisk walking and see if that helps your exercise routine."

9. Cardio Glide With the Soaps

   "Can sympathize with you and exercising. Tried a lot of means to lose those proverbial 10 lbs. and always found it a drudge. Decided to walk around the block, and found it rather delightful. Every few days increased the walking until I was doing a mile 3x a day. You get so addicted to it. Now after a total knee replacement, I have resorted to a Cardio Glide, and use it several times a day. Any thing will do as long as your mind is occupied. Watch a favorite soap opera and the time goes by quickly. It is so easy to put that weight on, but difficult to remove it. I usually try to control it after 10-15 pounds. Good luck and don't give up."

10. Try Speed Walking, Total Gym and Crunch Master

    "I find speed walking to be a very good exercise for me. I love to walk and most times I find new areas that I have never been to before and discover while walking. The only times, I don't walk is when it is raining heavily or snowing heavily. Other times, I have a total gym, i have different exercise tapes and that usually keeps me going. I have this one particular tape I love, Crunch Master Class. It is really a burner and boy, does it make you sweat!!"

11. Try "The Firm" Videos

    "I'd like to tell you what has worked for me. I've been exercising with videos from a company called The Firm. These are the best exercise tapes I have ever done. They are a combination of aerobics and weight training, they have quite a few of them, so you can switch them around and never get bored. I have found that aerobics alone did nothing for me. I was doing step aerobics religiously for about two years with little to no results. Then I added weight training and have finally started losing weight! Not to mention the fact that my thyroid has started to kick in and my thyroid doc has steadily been reducing the amount of levoxyl I've been taking. It's great to see the muscles develop and for the first time in 4 years I actually am happy. I attribitue it all to aerobic weight training. You can find out more by visiting their web site: www.firmbelievers.com. I don't have stock in the company, just this is what has worked for me. Another great exercise program is put out by Cathe Freidrich, she has some really tough step tapes, plus some weight training tapes that are wonderful. Her web site is www.Cathe.com.

12. Watch a Movie!

    "I jog about two miles a day on my treadmill, and without a doubt it is the most boring thing there is, so I watch a movie. Put in a movie(VCR video tape), relax and get started. I find that as I have built my strength I am getting farther and farther into the movie before my strength wanes.]

13. Listen to Books on Tape

    "You were asking about ways to help treadmills from getting boring... What I do is go to the library (a free service here in Canada) and pick up 4 or 5 audio stories and I listen to them ONLY when I'm on the exercise machine. It helps the time pass more quickly and keeps me going back to it so I can find out what happens in the story. As everyone probably knows there's everything from romance to sel-help to science fiction, mysteries and almost whatever else you might want. I use a walkman because it kind of seals me off from the world. Just me, my story and my exercise machine. A side benefit is that it helps me to catch up on my reading for fun stuff which I often think I'm too busy to 'waste' time on."

14. Try Circuit Training

    "I am 64 years old and for the last 4-5 years, I've been attending an Over-50 Circuit Training class. We have members from age 50 to age 86 attending regularly. The class is one hour long, three times per week. Because I have to pay to attend, I feel like I have to get my money's worth and that keeps me going. Plus, after attending for such a long time, it has become a large group of friends who have pot luck lunches and all that sort of friendly type of thing. The best part is that my husband who has mature onset diabetes finally started coming with me. That helps. You hate to hang back if your better half is ready and willing and needs to exercise too."

15. Watch Soaps and Oprah on Tape -- No Exercise, No Soap!

    "I have found that the best way for me to exercise is to tape one of my favorite one hour shows. For instance, my soap opera! Or else something like Oprah. I get on either the elliptical trainer or the treadmill (both of which we have at home set up in front of a TV) and then I put in my tape. If I want to go an hour, I don't let the remote come near me. If I want to exercise for 40-45 minutes, then I have the remote and fast forward through the commercials. I wear a cheststrap heart monitor and make sure that I stay in my cardio zone. With something to keep my attention (thus, the reason i treat myself to my daily soap opera), I don't notice that I'm working hard and I know I can't get off until the show is over. This has worked for me for years now. It's the only way I'm "allowed" to watch my soap. No exercise, no soap!"

16. Make Friends to Help the Time Go Faster

    "I have lasted 1 whole year going to the Y 3 times a week (2 hours per time) I have met great people there and we talk while we are working out - sure makes it go faster! "

17. Walk, or Maybe Even Take An Adventure Vacation!!

    Camilla Mork, a thyroid patient and adventure travel consultant, wrote me the following really compelling email! I just had to share!

    "Machine-based exercise only remains fun for those very select few who truly fall in love with it. Most of us usually end up discovering alternative venues for staying healthy and fit while using the gym environment as an adjunct to our favorite active pursuits. I was a gym buff in my late teens and very early twenties and now feel perfectly comfortable with gyms, but that does not mean it is my preferred way to get exercise. I have discovered I prefer getting my exercise outdoors. Big difference. I am the person who wrote you a year back or so about walking instead of using public transportation. If you are not in a city conducive to walking you can make a deal with yourself that you always walk when you visit so-and-so person or store or office. That right there would place a couple of good walks into your life per week, and pretty soon it will feel as if it has always been that way. With a breathable rain suit and Goretex boots, the rain can become a rather friendly element to spend time in.

    Walking is a good example of how exercise can be integrated so as to not feel like E-X-E-R-C-I-S-E, that is what is so great about it. But what I would suggest you do at this stage is get out a map showing local topography within a two mile radius. Pick a national park or state forest to go for a one or two hour hike next weekend. The peace out there will draw you back again and again - the hiking? That's just a bonus at that point! Ever wondered what kayaking (sea kayaking for starters) is like? Hop on Google and find a local club or outfitter who offers instruction, rental and tours of your local area. There is water everywhere. It is so easy to learn (about 30 minutes) and offers great upper body work as well as torso work. Ok, let's see. Ok, anyone but the very slimmest feel intimidated by rock climbing (I am sure you are one of them. I can tell). I happen to love it and have taken many a friend to the climbing gym - they loved that feeling - never thought they would! My motto is I'll try anything once. That way at least I find out what I do like doing.

    If climbing intimidates you, get to the climbing gym when they open in the morning - nobody is there at that time. Do a session with an instructor the first time. If you don't want ropes at first - simply move sideways. You don't even need to get more than two feet off the ground for that. It is called bouldering when you climb sideways, by the way. This will make you nimble and flexible - and it is one of the funner way to get and stay fit. Now, snow isn't always available, but right now it is. If jogging sucks, you'll probably love cross country skiing. That will give you a workout you never thought possible! Lessons the first few times to learn good technique. Again, it is the peace out there that will lure you back into those woods. Exercise? Again, that's bonus! Get a set of Capilene midweight long underwear for these pursuits (any of them).

    It is made by Patagonia and sold in any respectable outdoor store (REI, EMS, Etc). It wicks away sweat from your skin so you stay dry (and happy!). Whatever you put over it does not matter, that layer is what gets wet. It is worth the money as is a good lightweight rainsuit.

    Oh, Mary, ever been curious about horses? Now is your chance. Buy a 10 pack of lessons at you local riding academy (one of the good ones) and try it out. Certain thigh muscles will wake up and your legs and lower back will thank you for it later. Good for posture too. Plus, that ride among Vermont's changing maple leaves next October.. or you'll discover your inner cowgirl on a cattle drive out west...either will draw you back time and time again. Then there is biking (road, touring, mountain), in-line skating, rowing (think Boston - great exercise on beautiful lakes and rivers). The possibilities are endless. This is how many people get fit and stay fit - because the exercise gets built in to the hobby automatically so you get it for "free" in a way. Now, here is my plug: I am a travel consultant. I specialize in sending people on active vacations to places so incredible they never want to come home. That right there can be tremendously motivating - getting in shape for an upcoming trip. Trips come in all degrees of difficulty - the easiest a few hours of flat walking per day for 5-6 days (gourmet dining and country inns with down comforters). There is a plethora of options, the key is getting on the trip that is right for you. I do that."

    Whew, how about all those ideas! Kayaking! Finding my inner cowgirl! Sounds fun! Camilla wrote such a great letter, I wanted to let you folks know how to get in touch with her if you are interested in your own adventure vacation. Camilla Mork can be reached at The Adventure Travel Company, 212-397-9792, Email: cnsmork@inch.com.