Fitness Made Easier-Than-You-Think!
All it takes is 30 minutes a day to build muscle and boost cardiovascular health. It is also an important ingredient for achieving results with your Personal Progress Plan.
Exercise has a host of health benefits: It helps convert fat to muscle, enhances your energy level, cuts stroke and heart attack risk, boosts immunity, lowers cholesterol and even promotes a positive mental outlook--by
encouraging the brain to produce endorphins, nature's "feel good" brain chemicals. Still, many of us resist the idea of taking on a formal workout regimen: Who has time to fit one more strenuous addition to an already hectic schedule?
You do! Experts say a simple commitment of 30 minutes a day is all you need to get active and become healthier. A "fitness routine" doesn't have to mean sweating it out at the gym, either--or "feeling the burn" as you navigate complex machines. The key to a successful exercise program? Finding an activity you enjoy, and doing it on a consistentbasis.
Look at how many calories these simple tasks and sports will burn off in just one half hour
(muscles and heart get a workout, too):
Sitting (watching TV) - 50 calories
Housework - 75 to 125 calories
Walking slowly (strolling) - 100 calories
Walking briskly (3.5 miles per hour) - 180 calories
Running - 460 calories
Bicycling (8 mph) - 180 calories
Golfing (minus cart and caddie!) - 175 calories
Bowling - 200 calories
Calisthenics - 375 calories
Skating (ice or roller, leisurely) - 200 calories
Skating, fast - 350 calories
Tennis - 250 calories
Swimming - 175-300 calories
You can even "sneak" a bit of exercise into your daily schedule. Take the stairs rather than the escalator at work or when shopping. Park your car further away from an entrance, and walk the extra distance. Use your two feet, rather than four wheels, for simple errands like mailing a letter or buying a newspaper. Remember, anything that gets you moving counts as exercise
But it's not a good idea to take on too much too quickly--that can results in sore muscles or even injury. Instead, start with just 10-20 minutes of an activity each day. Then--steadily and gradually--give your muscles time to adjust and work up to a more rigorous pace. Another point: Don't abandon the idea of exercise if it's inconvenient to put in a half-hour. Instead, try tackling just 10 or 15 minutes at a time. Small workouts, scattered throughout your day, still yield big benefits!
Fitness Ideas:
(1) Purchase a pedometer and track how many miles, steps and calories you
burn each day.
(2) Place an extra pair of old shoes in your car so you can walk any time.
(3) Watch television while you exercise. Ride a stationary bike, stretch on
the floor, do anything that gets you moving!
(4) Keep a fitness log and record minutes, miles and time.
(5) Rent a fitness video and try it.
(6) Stretch in morning when you are still lying in bed
(7) Find a fitness buddy that you can walk or exercise with.
(8) Walk at lunch
(9) Buy a fitness magazine and glance through it.
(10) Wash and/or wax you car by hand.
Don�t forget, every physical activity you make is burning calories. Make it fun. The more you move, the more you lose. Next Lesson: Putting it all together!
So far, our online Lifestyling course has help explain that simple choices that you make, can greatly enhance the quality of your life. As important as change is, if you don�t make consistent effort for at least 21 days, it is very hard to break old habits. Creating a new life and new perspective can occur when you are: (1) motivated to change (2) Eat nutritious and healthy food and finally (3) get active with physical exercise.
Forget crash diets and exhaustive exercise. Long term results require a lifetime of daily efforts.
Here is a checklist that can help you create a quality life:
Find Motivation
[ ] Get a journal or notebook.
[ ] Make a wish list (what do you want from your life).
[ ] Include personal pictures of yourself (before and now).
[ ] Identify several important specific goals you would like to achieve.
[ ] Write down the date you want to achieve those goals.
[ ] List positive steps that can you take to move you closer.
[ ] Look for inspiring stories, clip them and include in your journal.
[ ] Get near others who are already doing what you want to do.
[ ] Observe and ask questions.
[ ] Pick a time every week to spend time thinking.
[ ] Measure your progress.
[ ] Do something every day to move closer to your goals.
Eat Healthy and Nutritious Food
[ ] Reduce the amount of fat in your diet.
[ ] Increase the amount of fiber in your diet.
[ ] Eat more fruit, vegetables, whole grains and beans.
[ ] Plan your meals.
[ ] Eat cereal for breakfast everyday.
[ ] Snack often when ever you are hungry.
[ ] Pack your lunch.
[ ] Learn how to read food labels and read them.
[ ] Get the fat out of your house.
[ ] Limit your trips to fast food restaurants.
[ ] Have 2 Free guilt-free meals per week.
[ ] Look for good recipes, test them, and keep the good ones.
[ ] If you order dessert, share half with a friend.
Embark on a Lifelong Fitness Plan
[ ] Move your body more.
[ ] Stretch every morning before you get out of bed.
[ ] Walk more- park further from store entrances, take the stairs.
[ ] Pack your walking or running shoes in car.
[ ] Buy a pedometer and measure stats- miles, steps and calories every day.
[ ] Find a buddy to join you.
[ ] Look through fitness magazines for new ideas.
[ ] Spend at least 30 minutes every day doing fitness activities.
[ ] Buy some light dumbbells and lift them 3 times per week.
[ ] Try a fitness class- yoga, tennis, aerobics, anything!
[ ] Keep an activity log.
[ ] Spend more time outdoors.
[ ] Try new activities to avoid boredom
Summary: You don�t need much to greatly improve the quality of your life. Deciding what you want, eating smart and moving more is all you need. The peace of mind and pride of achievement you will realize is priceless. Start making small and incremental positive changes today. You will be glad you did.
We hope the our Lifestyling 101 course has helped and inspired you to live a healthier and happier life. If you know anyone else who you would like to share it with, please tell them to visit http://www.20gram.com or http://www.2030plan.com to enroll in this free course.
We would love to hear your comments or suggestions. Please send your comments to:
[email protected]
Good Luck!
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http://www.2030plan.com/forums/index.html
