Shadow
03-07-2006, 06:04 PM
The trick to healthy living is making small changes—getting more sleep and rest, having an extra glass of water. One of the biggest problems in America today is lack of activity. We know it’s good for us but avoid it like the plague either because we’re used to being sedentary or afraid that exercise has to be vigorous to be worth our time. The truth is movement is movement and the more you do, the healthier you’ll be. Even moderate activities like chores, gardening and walking can make a difference, especially when you are getting started.
Just adding a little movement to your life can:
• Reduce the risk of heart disease, stroke and diabetes
• Improve joint stability
• Increase and improve range of movement
• Help maintain flexibility as you age
• Maintain bone mass
• Prevent osteoporosis and fractures
• Improve mood and reduce symptoms of anxiety and depression
• Enhance self esteem
• Improve memory in elderly people
• Reduce stress
So even if you opt for small changes and a more modest weight loss, you can see that the benefits are good.
Simple ways to move your body for the beginner who wants to start with even a minimal exercise program:
You can start the process of weight loss now by adding a little more activity to your life. If you’re not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.
• Turn off TV - Once a week turn off the TV and do something a little more physical with your family. Play games, take a walk, almost anything will be more active than sitting on the couch—or at the computer. Have a show you just have to see? How about doing some squats, lunges, crunches, etc., during the commercial breaks? Keep a set of weights under your chair or couch and you can get some weight work in while you’re watching TV. And don’t forget about resistance bands – they’re very portable and are great for toning. Tuck some under your couch or in a drawer for quick access to them.
• Walk more - Look for small ways to walk more. When you get the mail, take a walk around the block. Take the dog for an extra outing each day or walk on the treadmill for 5 minutes before going to work. Park at the far end of the parking lot. Take the stairs instead of the elevator.
• Do some chores - Shoveling snow, working in the garden, raking leaves, sweeping the floor, washing windows—these kinds of activities may not be vigorous exercise but they can get you up in moving.
• Pace while you talk - When you’re on the phone, pace around or even do some cleaning while gabbing. Get out some resistance bands and get some toning in.
• Have just a minute or two before you need to grab something out of the oven, off the stove or tend to laundry? How about doing some pushups (counters and washers/dryers work great for this). What about doing some squats, lunges, or calf raises?
• Be Aware - Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move, like getting up each hour to stretch or walk, take the stairs, add some resistance band toning at home or work, etc.
Just adding a little movement to your life can:
• Reduce the risk of heart disease, stroke and diabetes
• Improve joint stability
• Increase and improve range of movement
• Help maintain flexibility as you age
• Maintain bone mass
• Prevent osteoporosis and fractures
• Improve mood and reduce symptoms of anxiety and depression
• Enhance self esteem
• Improve memory in elderly people
• Reduce stress
So even if you opt for small changes and a more modest weight loss, you can see that the benefits are good.
Simple ways to move your body for the beginner who wants to start with even a minimal exercise program:
You can start the process of weight loss now by adding a little more activity to your life. If you’re not ready for a structured program, start small. Every little bit counts and it all adds up to burning more calories.
• Turn off TV - Once a week turn off the TV and do something a little more physical with your family. Play games, take a walk, almost anything will be more active than sitting on the couch—or at the computer. Have a show you just have to see? How about doing some squats, lunges, crunches, etc., during the commercial breaks? Keep a set of weights under your chair or couch and you can get some weight work in while you’re watching TV. And don’t forget about resistance bands – they’re very portable and are great for toning. Tuck some under your couch or in a drawer for quick access to them.
• Walk more - Look for small ways to walk more. When you get the mail, take a walk around the block. Take the dog for an extra outing each day or walk on the treadmill for 5 minutes before going to work. Park at the far end of the parking lot. Take the stairs instead of the elevator.
• Do some chores - Shoveling snow, working in the garden, raking leaves, sweeping the floor, washing windows—these kinds of activities may not be vigorous exercise but they can get you up in moving.
• Pace while you talk - When you’re on the phone, pace around or even do some cleaning while gabbing. Get out some resistance bands and get some toning in.
• Have just a minute or two before you need to grab something out of the oven, off the stove or tend to laundry? How about doing some pushups (counters and washers/dryers work great for this). What about doing some squats, lunges, or calf raises?
• Be Aware - Make a list of all the physical activities you do on a typical day. If you find that the bulk of your time is spent sitting, make another list of all the ways you could move, like getting up each hour to stretch or walk, take the stairs, add some resistance band toning at home or work, etc.