Tag Archives: quick exercise tips

Incidental Exercise Habits – Simple Ways To Add More Activity To Your Day


 

 

“Habit is habit and not to be flung out of the window by any man, but coaxed downstairs a step at a time.”

 Mark Twain quote.

Good To Have You Here

Hello and thanks for dropping by. I’m glad you have, but I must tell you that your very act of sitting here and reading (along with my very act of sitting here and writing) is the subject under scrutiny today. I just wanted to warn you in advance, but stay comfortable (I am) and let’s get into it.

Sitting

Yes, we are talking about sitting: that non physical activity, similar to lying down, that involves very little muscle use or movement. 

Now, don’t get me wrong, I am not averse to either of those positions, per se, however, until someone pointed it out to me, I never really took much notice of how much incidental sitting I actually did in a day.. 

A Modern Day Ill

‘Sititis’, as I have come to know it, could even be classified as a widespread, modern-day ill, created perhaps by the increasing use of machines (like computers!), office desks, televisions, cars and countless other ‘labour saving devices’. 

And the trouble with all this sitting (as I see it) is that it removes the natural and incidental activity enjoyed by our predecessors (and I’m only going back a couple of decades here). Remember those people who didn’t have TV remotes and who did not jump in the car for every travel event in their day? Those people whose kids walked to school, who walked to the shops, who used stairs more than elevators and well….I think you get my drift. There was far more activity in their day.

What To Do?

As I myself need to sit for extended periods to write, I decided long ago, that I needed to combat this potential decline in my own physical activity levels, by getting up from my computer and desk at least once every hour.

Sometimes I just stretch a little, take a short (or long) walk, practice some yoga moves (which is kind of the same as stretching)…as long as I  do something to break up an otherwise long stretch of physical inactivity.  And I always return to my writing, a little more refreshed.

As I began to think about this subject more, I also came up with a few other simple ways to get more movement into your day that I thought I’d share. Of course, I am not advocating that this type of activity replaces any structured or group activities you may already enjoy. No, it’s just a few extra ways to get your body moving.

The Ideas

1. Park your car a longer than normal distance away from where your work, office, school, the shopping centre or whatever your destination is and walk the remaining distance. Simple.  Easy.  No need to change your routine much for that one.

2. Take the stairs, instead of the lift or elevator, wherever and whenever you can.  This can add many steps to your day and over the next several days and weeks you will burn many more calories than you would have done otherwise.

3. Take the kids to the park.  It’s fun….walk, chase, climb, play ball with them or run after them….just be that little bit more active and have some fun too!

4. I wasn’t going to add ‘chasing Bush Turkeys out of the garden’ on the list, but I just did, as it looks as though it is something that I will be doing at regular intervals today.

I have gotten up three times as I have been writing this to ‘encourage’ my noisy (and destructive) bush visitors away from our garden. Darn things!

Anyhow, do you have any ideas for something fun and different that adds activity to your day? Do you prefer incidental type exercise or a more structured approach to activity such as classes, routines or group training?

Perhaps at some time in your life, extended sitting (at a computer or desk) has caused you to suffer a sore back, neck or shoulders? Did you find that movement or exercise helped the situation? 

 

Exercise and Weight Loss and Doing The Things You Love – How To Lose Weight and Still Have Fun


Exercise and The Things You Love

Hi there Lovely People of Cyberspace,

Good to see you!! So I was wondering how many of you have exercised today?? 
Eeeekkkk, exercise !!! Such a scary word, but it doesn’t have to be.  At all.  Sometimes just taking the time to find something you love is the key.  So how do we do that?  Well one way to start is to drop that  somewhat ‘grown up’ approach to exercise you may have been habouring and cast your mind back in time. 

Thinking Outside The Square

What I mean here is perhaps finding something you loved as a child will give you a clue as to what we may still enjoy.  So why not sit down today, cast your mind back a few decades and think about what used to make your heart race with excitement and joy.  What gave you such a thrill to do that you always looked forward to it? Perhaps you liked racing around the streets on your bike? Dancing? Rollerskating?

Trying as many variables of these activities as possible will help you come up with an exercise you can stick to. Great!  That’s what we want for long term healthy change.

A Healthy Habit

So when you’ve had that good long think and have located in your mind those activities that gave you the most pleasure, then just grab the phone book (or try online) and find somewhere in your local area that offers what you’re after.  It could be a dance class.  Or perhaps you might buy that bike you’ve been thinking of getting.  Or maybe go to a roller disco and rollerskate your heart out!! The key here is to not think of it as exercise. It’s just a fun activity, that happens to get your body moving and your heart pumping.

A healthy habit can be as easy as that. 🙂

Take it up regularly (marking it in your diary is a good idea) and you’ve began your first fitness regime. 

Starting exercise doesn’t have to mean the whole box and dice – that is, gym workouts or 5 k runs every morning.  You may be ready for that later, but doing something as simple as suggested above is also a great kick start and might just be fun, too!!

When Should I Start?

Since so many of us struggle to find the ‘right’ time to begin our exercise regimes, I thought I’d tackle this problem too.  Some of us try beginning new things at New Year (too far away).  Some of us start new things on Mondays (why wait till then?).  In short, many of us keep putting it off till conditions (as we perceive them) become more ideal. 

“I’ll wait till I feel more motivated.” (Never gonna happen)

“I’ll wait till I get over this cold.” (Get over it, now!)

“I can’t exercise yet, because my foot/arm/hand/leg is still sore.” (Is it really?)

These are all very common types of excuses we tell ourselves. If you’ve used one of them, you are not alone. You’ve got many friends in your ‘excuses club’.  At certain times in my life, I myself was one of them. Not anymore.

Procrastination is Waste of Time

Seriously, putting things off can go on forever. We can go on (and on) waiting for the ‘right’ time, the ‘best time’ or a ‘better time’.  It rarely comes.

NOW , may I humbly suggest, is the time.

If you’ve stumbled upon this blog and thought you’d take a peek at this post, then I would like to suggest to that you’re ready for some healthy change in your life. You are ready to take action. To become more active. To start the road to a healthier lifestyle. Otherwise you wouldn’t have read this far.

So, why not start today.  NO, I said today! Not tomorrow.

Gosh, I’m bossy. I know.

Bossy Boots Me. Sometimes we need a little ‘bossy’ though and I guarantee if you step outside your comfort zone (or even just step outside your front door for a brisk 20 minute walk) you will have taken an enormous step toward becoming that happier, healthier YOU of your dreams.

 “A journey of a thousand miles, begins with one single step.”

Why not make that first step today?

With hugs for good health and happiness,

Mon ( )

Burning Calories, Shed kilos – Small Ways to Make A Big Difference To Calorie Expenditure


Incidental Exercise

Hello dedicated weight loss achievers,

I thought today we’d have a chat about some simple changes we can all make to change our daily activity levels and thus burn those unwanted calories.  If you are or are becoming ‘a skilled exercise avoider’ (and you are not alone), perhaps some of the following suggestions may be of interest.

I was prompted to write about this today after having several conversations with people recently who seem to have all the knowledge and good intention, yet still have not become regular and happy exercisers. They want to….but for some reason, don’t!

I could go into the psychological dynamics behind all that, but instead I thought I’d be more practical and suggest some small but achievable changes we, you and them can all make today.

1. Park your car a longer than normal distance away from where your work, office, school, the shopping centre or whatever your destination is and walk the remaining distance. Simple.  Easy.  No need to change your routine much for that one.

2. Take the stairs, instead of the lift or elevator, wherever and whenever you can.  This can add many steps to your day and over the next several days and weeks you will burn many more calories than you would have done otherwise.

3. Take the kids to the park.  Go on….it’s fun….walk, chase, climb, play ball with them or run after them….just be that little bit more active and have some fun too! Your kids will appreciate it and yep, a few more calories will be burnt away.

4. Avoid long periods of sitting.  In today’s society, we all suffer to some degree or other from the ailment which has sometimes been labelled ‘sititis’. It is kind of a modern day ill, created by our increasing use of machines (like computers!), office desks, televisions and cars, to name a few! And when we sit for extended periods our spines, hips and knees are all in constant flexion.

So if you find yourself sitting for extended periods, make the choice to get up about once every hour and move.  You can just stretch or better still, take a short walk around the office or home for 5 minutes or so.  You’ll return to your sitted activity a little more refreshed and….yes, you’ll have burnt a few calories as well.

Small changes, Big results

All these ideas come under the umbrella of what is called ‘incidental exercise’ – basically these are small changes you can incorporate into your everyday routine. 

So, why not try one (or all) of this suggestions today !!  Your back will ache less, your mind will feel refreshed and you will actually have begun, in a small but significant way, to exercise !  It’s how I started out, several years ago now. I may have moved on to running, weight training and other cardio these days….but I still try to include all of the above ideas into my daily activities as often as I can.  Little changes, made often and consistently, can eventually add up and will make a big difference, overtime, to your total calorie expenditure.

Good luck friends……..I hope you have fun with these few changes.

As always, I’d love hear your thoughts or experiences about this post or anything else you’d like to share.

Ciao and hugs,

Mon ( )