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What You Can Do When You Can't Exercise

Everyone experiences setbacks on their journey to better health and wellness. Injury or illness or other commitments that keep you from working out happen – but what should you do when it does? Los Angeles personal trainers know how difficult it can be to stay motivated and healthy when you can’t exercise. Here are a few tips from personal trainer Lalo Fuentes that can help keep you on track.

Keep Moving!

Los Angeles personal trainers think you should keep moving (if possible) even if it’s not your regular exercise routine. Light activity can go a long way in helping to alleviate soreness and stiffness. Consider doing a few cross-training activities if you can in order to help you maintain your fitness when you’re unable to give your all.

You can also seize opportunities for more movement when they present themselves. Take the stairs instead of the elevator, park far away from the main doors at the store or at work, walk or bike to get errands done instead of taking your car. The pool is also a great low-impact alternative if you’re nursing an injury. As long as your doctor and personal trainer think it’s OK, feel free to work in movement to help you stay in the zone.


“If you’re unable to be as physically active as you’re used to and you’re worried about maintaining your weight, then cut down on portions and take your time eating,” says Lalo Fuentes, CSCS. Try to use smaller plates to help you eat less and slow down to savor each bite. Research has found that people who eat slowly actually eat fewer calories, so try chewing each mouthful 10 times before you swallow – that way, your stomach has a chance to tell your brain when it’s feeling satisfied.

Try a Nonfood Reward

You need to do something to keep your spirits up when you’ve been ousted from your regular routine. Until you can get back to the gym, think about ways you can reward yourself that don’t have to do with food. Go to the movies, get a pedicure, meet up with friends, buy some new music, or get a new outfit. You may be surprised how far little things can go to help keep you motivated and chugging along toward your overall goals.

Put the Scale Away

When you’re working out regularly, weighing yourself once a week is acceptable. After all, you and your personal trainer want to keep tabs on your progress. But when you’re forced into some time away from a regular workout, you should stay off the scale. Remember, your weight can wildly fluctuate from day to day depending on a number of factors. There’s no point to getting on the scale if it’s going to upset you, so be kind to yourself and just hide the thing away until you can get back in the workout saddle.

It’s important to keep the big picture in mind when you’re unable to work out. Progress comes in many different forms, from better cholesterol to loose-fitting jeans. So don’t get discouraged, just keep moving forward and working toward your health and wellness goals.

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