I like to move it…move it!
You need to exercise. I need to
exercise. Death taxes, and the need to keep physically and mentally active. These are the truths in life.
I moved ahead to write this post because I have a struggle
with myself when I am working on too many exciting things, and that is to leave time for exercise and fitness. The problem is, once you quit moving
so do our endorphins and it gets a little depressing. It creates a cycle.
#1 Make time…no matter how
busy…make the time!
We think we don’t have time but actually we
do. I have found in my experience, the more time I make to move my body the
more time I have in the day. Funny how that works! I think it is because
I have more energy and I am sure that endorphins have something to do with it
as well. The truth is, the more you
move, the more active you become!
#2 Find something you love to
do!
You need to do something you love. It doesn't really matter what it is as long as you do it. I love to strength train
and I love to ride my bike. I know it sounds funny, but I get a thrill
being able to lift those weights and I love how it makes me look.
You may love yoga. I have not learned to love it though
it looks very romantic and I know it isn't that easy I just don’t enjoy
it. It is very good for you. Walking may be your thing! There
is nothing like getting out and getting a little fresh air and moving your
limbs. I like walking in my neighborhood where I can wave at the mailman
and the neighbors and feel connected that is like getting a double whammy of
healthy!
#3 Pair it with something you
love!
You can even do things you don’t love to do.
However, these are the hardest. That is why you need to pair it up with
something you do love to do. I know some of you who are reading this
know what I mean. The thing that I am trying to say, is that if you
choose something you don’t like to do and have a higher purpose you reach new
heights of satisfaction you would never have known otherwise.
Experiment and find what is right for you.
Some people like to play. If that is you then join a basketball team or
perhaps a volleyball team. Sometimes if you pair it with being social
then it doesn't feel like exercise. Dance is exercise too! Pair it with
romance!
#4 Clarify what you want to
achieve.
Do you want to lose weight, de-stress, build
strength, improve your golf game, rebuild your knees? If you need to get
to the grocery store, you have 3 choices, walk, ride your bike or drive.
If you want to rebuild your knees, you are not going to pick lunges well that
just doesn’t make sense. If you can’t figure it out, don’t be afraid to
hire a professional trainer. They have been taught to know the things
that you do not. They know what you can do that will best achieve your
goals. You can hire them for one visit to make a plan or you can hire
them for a few to show you how or long term to build on your success.
#5 Make an appointment with yourself for exercise.
Schedule it into your day. The reason I say this
is because, if you show up you will do
it.
#6 Get more out of a shorter
amount of time.
That is the principle of high intensity interval
training (HIIT). The idea is that you start out slowly and build up to
intense bursts of effort. You do this about 10 times and you have a
really good workout.
Bill Phillips recommends you do a 5/25 - you go 2
minutes walking, 2 minutes jogging and then run as fast and hard as you can for
1 minute. Repeat this 5 times. When you get bored with that then
you can do 1 minute pedaling slowly, 1 minute pedaling your heart out for about
15 times. You can vary it any way you want. Tests have shown that
this works for reducing body fat levels. If you have no fat to spare…this
workout is not for you. You should stay with more endurance type
exercises. You can also do the same with weight training workouts. Start
out lower weight and build up. You can vary the muscle movement so you don’t
have to take one minute breaks.
#7 Do your homework and know
why you are moving it and shaking it!
It helps to know that if you don’t work out on a
regular basis that you are going to be sick. Exercise prevents heart
disease, diabetes, cancer, depression, osteoporosis and arthritis (just to name
a few). Exercise makes you smarter (proven), leaner and healthier. If
that isn’t enough exercise gives you
energy!
#8 Make sure your children are
shaking their booty!
Studies show that children perform better
academically if they get regular exercise. Not just a little bit, but
significantly! (read Spark: The Revolutionary New Science of Exercise and
the Brain” by John Ratey, M.D.) The kids stay fit and smart!
#9 Look for a mentor!
There are tons of people out there who have done
it. Those are the people you want to find. They are also very
willing to show you how to do it. The secret is to find someone who is doing what you
want to do and learn from them. You don’t have to do the same thing over
and over because you can learn new things and add it in to your old
routines. You can diversify.
#10 Exercise just like food, changes everything.
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