All Blog Postings by Mary
Fitness Tips for Widows
By Mary Francis · Originally published: June 28, 2021
Archive notice: This is a historical post from Mary’s years of blogging. Some older posts may mention products, courses or shop items that are no longer available, as Mary now focuses her time and energy on supporting widows inside her private Facebook community. The guidance and stories remain here as a free resource for widows.
For current ways to connect with Mary’s work, you can:
Widows are missing out on a boatload of both mental and physical benefits from mood lifting to disease protection. Fitness Tips for Widows is here to help you make yourself a priority. No one is going to be there for you like your late husband, so its time to step up your fitness plans.
Tip 1 – Reasons to Exercise
- Lowers incidences of depression
- Less stress after you exercise
- Increased confidence in yourself
- Better focus and attention
- Lower risk of disease
- Exercise helps you to sleep
- Builds up your immune system
- Studies state you will live longer
Tip 2 – Best Workouts
- Walking 30 minutes outside
- Doing the stairs when possible
- Squats (lower yourself as if sitting down)
- Balance on one leg at a time
- Wear weight gloves or angle weights
- Listen to music for higher intensity movements
- Use a pedometer to measure activity/motivate
- Pull your stomach in as if taking a punch to stomach
- Do sports you enjoy – golf, swim, walk, curl etc.
Tip 3 – Stay Motivated
- Have a clear vision of what you want
- Be realistic to what your body type is
- Put yourself first – schedule fitness time
- Buy good walking shoes and clothes
- Let others know what you are doing
- Repeat – “I have time to exercise”
- Do what you enjoy
- Do intervals – walk 5 minutes fast, 1 min. slow
- Go to different hiking trails or neighborhoods
- Do it with others
- Change up workouts – different gym classes, new DVD or TV workouts, outside activates
Tip 4 – Health Tips
- Drink water every 15 to 20 minutes when working out
- Exercise outside morning or early evening
- Use sunscreen of SPF 30 or higher
- Lightweight, sweat wicking clothes
- Don’t over extend yourself – build up your strength
- Pool workouts – laps, run in pool, water resistance
- Cold weather – dress in layers, check for frostbite
- Watch where your feet go when on uneven terrain
- Check with doctor before you start
- Good fitting and supportive shoes
- Warm up first to protect against injury
- Note – exercise should never be painful
#thesisterhoodofwidows
