Actions:
- Carry a water bottle with you and drink plenty of water.
- Substitute a healthy food in place of your food vice.
- Replace sedentary TV/Computer time with exercise.
Today presents an opportunity to take an additional step in the direction of a full-time lifestyle of health and fitness. Remember you are making changes that are creating a permanent positive and healthy lifestyle.
LESS IS MORE
When it comes to exercise and getting involved in more physical activity, one of the biggest mistkaes is to try to do too much too soon.
How do you best avoid jumping in with all cylinders running and risk burning out?
You do less!
The less-is-more mantra holds true when it comes to exercise. If you do enough to get into the habit of devoting a 30 minute segment of time to fitness, you will have a better chance at long -term success.
You might find that you will start to do more when you bring just because it starts to feel good.
Goal: Thirty Minutes Daily
Your first exercise goal is to do sustained cardiovascular activity to 30 minutes.
Example: to walk for 30 minutes without stopping
If you can only do 5 minutes now, that is fine - do 5 minutes. Gradually build upon your current level of activity until you are able to do 30 minutes.
Any movement is good, even house/yard work. But if your goal is to lose weight, you will need to do some form of cardiovascular exercise 4 or 5 times a week for 30 - 45 minutes or longer.
The ideal cardiovascular workout starts with a 5 - 10 minute warm up, which includes gentle movements that will increase your heart rate slightly. Then, slowly move into 20 or more minutes of a cardiovascular exercise of your choice, such as aerobics, jogging on a treadmill, or walking. And then a cool down period.
Walking is probably the easiest form of exercise to fit into any lifestyle. The convenience of walking makes it ideal - no need for special equipment or memberships.
Remember consistent is just as important as doing the exercise. If you do miss one day, don't beat yourself up. Only the cumulative effects of exercise every day will lead to weight loss, fitness and a healthy body.
Make exercise as important in your life as sleep.
Remember one step at a time will get you to where you want to go.
What are you current fitness goals - short and long term -
4 Comments
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#1
My fitness goals are to continue to write in INK my exercise days and increase it weekly until up to 6 days of at least 30 minutes of cardio. I also want to introduce strength training twice a week but will start with once a week. This week I will do 3 days of cardio exercise for at least 30 minutes - next weeks 4 days and so on.
My long term goal would be to "Make exercise as important in my life as sleep" like stated above. I'd love to "miss" exercise when I didn't do it as I heard from several people that if they don't do their exercise they "feel" it in a negative way - unenergized, sluggish, drained. etc. I want to MISS IT! Off I go to finish my third day goal for the week. -
#2
Just finished my third day of exercise that I had wrote in ink to do this week. Today I chose to do 20 minutes of Billy Blanks Tae Bo an a 15 minute Stability Ball Workout to cool down. Wasn't sure how it would go as my legs were still jello feeling and stiff but hey they actually feel better after I worked out - I know enjoy it while it lasts as I am sure they will burn later on. Thanks for reading my babble - if I write it down like this I am more likely to do it :)
Would love to hear what exercise you have done this week.... -
#3
Hi everyone
just spent the last few hours revamping the exercise page here on the site. If you are looking for a new exercise to try perhaps you should check out the exercise ideas listed on the left hand side menu (about 2/3 down). If there are any exercises you think you may want to try let me know and I'll see if I can find a sample of it. -
#4
I lollygagged too long this morning and it got too late so I didn't go the gym. It was the volunteer's Christmas party today also, (of whom I am one) so I had a few chips and cookies and sandwiches with cream cheese and cucumbers and salmon.... and I just feel YUCK now.
Yesterday was so much better with healthy food and exersize.
Sunday we celebrate all the Nov. and Dec. birthdays in our family because there are a lot, so it will be another day of being tempted by junk.... it's at my house so I will be sure to have healthy food available also. 
Ready for.................
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