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One of the best things you can do to keep on track toward your goal of living a happier and healthier lifestyle is to write down the exercises you do each day. Keeping a log holds you accountable for doing your workout each day. It also lets you see how you are progressing over time. This can be a major motivational factor seeing how much you have been able to achieve. Journaling what we exercise is as important as keeping track of the foods that we eat, I explain this in my article, Blurt: Journal and Succeed.

It is easy to keep track of your exercise routine. I use the following log to help me stay on track. I write down how much weight I use and the number of repetitions I do for each exercise. This does not include all of the exercises I do. I just wanted to give you an idea of what it should look like. I also have blank lines on mine so I can add new exercises as I go along and record any additional exercises I may accomplish. It is not necessary to complete every exercise every day. I alternate by working my upper body out one day and my lower body out the next. This gives my muscles a chance to rest and build in strength. Below I describe the exercises listed on the log.  Arm Lifts Side - Hold a weight in your hand and lift each arm straight out to your side of your body, hold it there for 5 seconds and lower. You can start with 15 repetitions and work up from there. You can add hold time as your strength improves. Also, if you are new to exercising, you can start with no weight at all and add weight later. If you do not own small dumbbells you can use a can of food. I started this way using a can of carrots. This exercise can be done sitting or standing.

Arm Lifts Overhead - Same as above except you start with your arms at your side and lift them at the same time and bring them up over your head until they touch, hold and then bring back down to your side.

Curls - Holding a weight, have your arm in front of you and lift it bending it at the elbow up to your chest and then back down.

Push-ups - Yes these are those dreaded things you did in high school. There are several ways to do them. You can do a regular push-up with your hands flat on the floor and your feet supporting you while you do them. You can have your hands flat on the floor and kneel on your knees. You can do one handed push-ups and there are many other variations. I have trouble getting down on the floor and on my knees because of arthritis in my knees so I do a standing push-up. You can do this on a wall with both hands on the wall and you lower your body to the wall and push your body back up off the wall. I use the railing on my balcony because I can get my body further away and therefore get more of a workout.

Bend Core Down Left - In a sitting position, bend your body to the left and try to touch the floor. This is a good exercise for increasing your flexibility and works on your back and abdominal muscles.

Bend Core Down Right - Same as above except to the right.

Touch Toes - This is best done while standing, but you can do it sitting. Reach down and touch your toes. If you can’t touch your toes reach as far as you can. Flexibility will come with time.

Twist Core Left - In a sitting or standing position, hold your hands on your hips and twist your body at your waist to the left.

Twist Core Right - Same as above except to the right.

Leg Lifts - Lying on the floor on your back or on your bed if you cannot get down on the floor like me, lift your feet while holding your legs straight and hold for five seconds. Start with 15 repetitions and build from there. You can also add time as your strength improves.

Leg Lifts Each Side - Lying on your side, lift your leg up in the air as far as you can and hold, then bring back down.

Housework - This can be an excellent way to get exercise. Watch the videos below for some ideas.

Walking - This is self explanatory. If it is raining outside, walk around your home or march in place lifting your legs as high as you can go, try touching your knees to your chest.

Before starting any exercise program, it is advisable to check with a physician. As your strength grows add to your workout in small increments. You did not gain all of your weight overnight and don’t expect it to come off overnight. It takes time, but little by little if you work at it you can and will see results. I am sure you can reach your goals of weight loss and live a happier and healthier lifestyle. You CAN and WILL do it! Take Care and God Bless.

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