You’ve heard the federal government’s health guidelines before: You’re supposed to get your heart rate up at least at two and a half hours each week and strength train a couple of days a week — just like you’re supposed to cut back on sugar, refined carbs and saturated fats and always refuse a second or third glass of wine.
But when it comes to the exercise parameters, only one-third of American adults meet them, although 5 percent exceed them by far — exercising at least 30 minutes every day, according to the U.S. Department of Health and Human Services. A few exercise overachievers share their wide-ranging routines, motivations and practical tips here:
Heather and Mike Fiedler, both 45, professor (her) and mechanical engineer (him) in Pittsburgh, Pennsylvania
— The routine: Since January 1, 2018, the Fiedlers have run at least 1 mile every day. “If the weather is nice, we try to lace up and get outside, but this winter has been rough, so our streak has involved a lot of Netflix and ‘mill,” as in treadmill, Heather Fiedler says.
— The why: Mental health. “We both handle our demanding jobs and two kids’ busy schedules much better when we’ve had a good workout,” Heather says. They also treat their long runs — as many as 10 miles — on weekends like a date while they train for spring half-marathons. “It gives us a couple of hours to just be together and talk without any distractions, while staying healthy,” she says.
— The how: Committing to just 1 mile daily makes a difference, the pair finds. “That promise … is a nice low bar, and so we haven’t missed it yet,” Heather says. “We love it when we can do more, but if we can only get 1 mile, then we don’t feel guilt over that.”
Stevie Lyn Smith, 29, registered dietitian in Buffalo, New York
— The routine: With two Ironman triathlons to prepare for this year, Smith’s routine is intense, to say the least. She’ll bike for an hour and a half, run for an hour and do a 30-minute strength workout — and that’s just on Tuesday. “I’ve worked with a coach over the years and have built up my endurance and durability to be able to sustain this amount of training in a healthy way,” she says. When Smith isn’t in the heat of training, she’ll dial things back and incorporate other fun activities like barre, walking the dog, snowshoeing or riding a fat-tire bike in the mud.
— The why: After playing competitive sports in high school and lacrosse as a college freshman, Smith decided to “become totally sedentary” the summer before her sophomore year. She didn’t exercise, made unhealthy food choices, stayed up late and gained weight. “I knew how much my lifestyle needed a change,” she says. She’s since completed seven Ironman triathlons, 19 marathons, one 50-mile ultramarathon and much more. “There’s no better feeling than those finish lines,” she says.
— The how: “I remind myself of what my goals are and also how much better I will feel when I’m done.”
[See: The Best Olympic Sport for You, According to Your Favorite Winter Olympic Sport.]
Betty Burley, 50, family law attorney in Vermilion, Ohio
— The routine: Burley runs for an hour two to three times per week, does 25 minutes of DDP Yoga — a type of yoga for all skill levels — inside when the weather is bad and is enrolled in a twice weekly dance class at a local college.
— The why: In March 2014, Burley thought she was having a stroke. Though it was a false alarm, the experience served as a wake-up call. “I decided that at over 300 pounds, I needed to get my health under control,” she says. Within two years, she’d lost almost 100 pounds and logged over 1,300 miles. Now, she runs to feel better and control job stress. “Exercise, especially running, allows me to shut out all of the other influences and concentrate on putting one foot in front of the other,” she says.
— The how: “My mind will tell me it’s too cold, too windy or that I’m too tired, but I’ve learned from experience that the days that I feel like skipping a workout are the days that I need it the most,” she says. To stay motivated, she’s converted the cane she used to need for walking into a rack for her race medals. “It’s a powerful reminder of where I used to be — and where I could return if I don’t stay active,” she says.
[See: Mantras That Get 11 Diet and Fitness Pros Through Their Toughest Moments.]
Casey Scott, 35, IT manager in Burlington, New Jersey
— The routine: A typical workweek for Scott includes three yoga sessions, two 3- to 5-mile runs, two strength training classes and lots of walking, averaging 22,000 steps a day and more in the summer. Then, there are the weekends. On Saturdays, she may run as much as 20 miles and on Sundays — a “freebie” day, she does what she wants — which last week was her own mini triathlon.
— The why: There are lots: Scott wants to be healthier and stronger; postpone mental and physical age-related issues; set — and crush — new limits; “wow” her family and friends; and be a role model.
— The how: Scott negotiated with friends, family and coworkers that 7 to 8 p.m. is “her” hour every night. “Everyone else can have me the other 23 hours of the day, but that hour is mine,” she says, noting that she’s stopped important business meetings at 7 p.m. and reconvened them at 8 p.m., post-run. “On days when I simply don’t have motivation, I go anyway out of habit,” she says. “I’ve never regretted getting out for a run or a bike.”
Sissy Laing, 59, implementation analyst in Hurricane, West Virginia
— The routine: Laing runs 3 to 6 miles four days a week and walks, stretches and does floor exercises the other days. Her streak is going into its ninth year. “Once I started, I became addicted to running,” she says.
— The why: Laing has diabetes, but hasn’t experienced any serious health issues related to the condition. She credits her running routine. “I do it because it makes a huge difference in my health — mental and physical,” she says. “It just makes me a better me.”
— The how: When she’s feeling unmotivated, Laing visits “Back of the Pack,” a Facebook group of nearly 6,000 self-proclaimed slow runners. “There, I see that it’s a struggle for lots of people who exercise,” she says. “Sometimes, those days turn out to be your best days.”
[See: 12 Psychological Tricks to Get You Through a Workout or Race.]
Jonathan Levitt, 27, sales manager in Boston
— The routine: Levitt has mastered the workout commute. His office is a convenient 5 kilometers away, so running or cycling to work is faster (and cheaper) than taking public transportation or driving. Levitt, a five-time marathoner, also runs six days a week and swims twice.
— The why: “I like the progress that occurs from the consistency, and I feel better and more energized when I exercise,” he says. “On top of that, taking public transportation is not fun or practical for my commute.”
— The how: Even when it’s cold and rainy, Levitt musters up the motivation to lace up his running shoes or strap on his helmet. “I layer up and remember how much better I feel after getting out the door, and how it usually ends up being fun,” he says. “I’ve taken my fair share of time off due to injury, and when I don’t want to run, I remember that I don’t have to run, but I get to.”
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Meet the Minority of Americans Who Exercise (Almost) Every Day originally appeared on usnews.com
