This month, we continue our Wellness Reboot with a focus on movement.

February is often the month we relinquish our self-care in the name of more pressing responsibilities. Caring for ourselves becomes something we only do if we get to it after all the other things on our list are done. Most of us never make it to that point on our to-do lists.

We become overwhelmed by the stages and seasons of life amidst our daily duties of family and work. We prevent ourselves from taking time to stick to the plan to make time for ourselves as we care for our family. This can cause negative feelings that affect the quality of care we give others.

Money, time, comfort, knowledge and desire are the biggest obstacles we encounter when taking care of ourselves. Gym memberships, doctors, food, vitamins and specialty wellness providers cost a lot of money. Figuring out how we can get the care we need and want without blowing the budget can be challenging.

This month, we turn our focus to finding affordable, comfortable, fun, time friendly and easy-to-navigate workouts; all the important considerations to factor into the decision to incorporate physical movement into your daily routine.

Full-body workouts will help you live a more functional and healthy life long-term. Below is information regarding the types and amounts of movement all bodies need, along with a guide to help you decide what fits best with your budget and time constraints and meets your overall needs.

• Str ength and resistance can be incorporated in the same workout. Strength and resistance training includes muscle-building and bone-strengthening exercises. These types of exercise can be done with your own body weight, resistance bands or weights. Two to three 30-minute upper and lower body workouts per week should be sufficient. This goal can be achieved by two full-body strength and resistance sessions or three split-body workouts per week. It is recommended to take 48 to 72 hours of rest between strength and resistance training workouts. These types of exercise are easy to do at home or in a gym.

• Fle xibility and neuromotor exercises can be incorporated in the same workout. Stretching muscles, ligaments and tendons helps develop and maintain flexibility, range of motion and functional movement throughout life. Stretching that includes contracting and relaxing muscles is most beneficial to develop and increase flexibility, range of motion and functional movement. Two to three 30-minute weekly flexibility sessions are sufficient, but daily is even better. Stretching can be done using your own body weight or with the assistance of bands and bolsters. Neuromotor exercise includes developing and maintaining motor skills such as balance, coordination and proprioceptive training. Two to three 15-minute sessions per week provide benefits. Yoga classes typically include flexibility and neuromotor exercise in one class.

• A c ardiovascular exercise plan should include 10 to 30 minutes of walking, running, dancing, bouncing on a trampoline, biking, rowing or highimpact interval training three to five days a week. The health benefits of cardiovascular exercise include improving hypertension, glucose intolerance, insulin resistance and reducing inflammation. Cardio work can be done outside or indoors with your own body or with equipment such as a treadmill, bike or rowing machine.

Workouts should be done in a manner that honors the body. You should welcome challenges and push yourself to a greater but manageable degree. You should never experience pain. Resistance may be fine, but pain comes from taking things too far and increases the risk for injury. Pain is not fun. In order for a workout to be something you are motivated to do, it should excite you. Choose exercises you enjoy so that you will be inclined to continue to do them.

Memberships to gyms and boutique fitness centers can be expensive. Large chain gyms typically offer all the equipment and classes you need. Boutique fitness centers are usually specific to a type of workout such as pilates, yoga or kickboxing. If your budget allows for a membership, choose a place that offers a variety of classes throughout the day to maximize your investment. Choose a place where you feel comfortable working out with the people around you and one where the instructors honor the body, making modifications that meet the needs of everyone in the class. The more comfortable you are, the more likely you are to continue.

Home workouts can be the least expensive. The variety of online workouts available is almost endless, and most of them require no equipment, or simple, inexpensive items like resistance bands or hand weights.

The best setting is the one that offers the most opportunity to incorporate all the elements of movement for the maximum financial value. While home workouts are great, memberships offer the opportunity to connect with others who can provide motivation, encouragement and support. The important thing is to get started and keep moving. Design a workout plan that works for you. You are in control.

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M. Cate Interiors mcateinteriors.com

Stefanie Rawlinson Photography stefanierawlinson.com

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Maggie Clarke Interiors maggieclarkeinteriors.com

Ross Group Creative rossgroupcreative.com

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Travel Leaders 901.853.6200, 901.377.6600

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Michelle Johns mjohns@transformingwellness.com

Wellness MD wellnessmd.clinic

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Sissy Eidt Browning ON

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Clean Memphis cleanmemphis.org