Musings
an Online Journal of Sorts

By Alyce Wilson


January 11, 2006 - Getting Active

Exercise tapes (Click to enlarge)

Some of the exercise tapes I use

To lose weight and get physically fit, activity is important. But it doesn't have to be formal exercise. Activity is anything that moves your body.

In my case, I take up to two daily dog walks, try to work in an 8-minute abs tape and at least one at-home aerobics tape daily with aerobics plus toning, and I try to make it to the gym two or three times a week for weight lifting to tone muscles.

I also do simple things like walk up and down the stairs as I take care of things in my house.

Of course, I worked up to this regimen, and if you start with just 15 minutes of extra activity a day, it can make a real difference.

CAUTION: Before embarking on any weight loss program, you must consult with your physician and make certain that you are starting a healthy program that's good for your specific needs. I have no medical training and bear no legal responsibility for the results of following any of my advice.

If you work in an office, you can take the stairs instead of the elevator. To talk to a coworker, walk down to their office rather than calling them on the phone. Work in a walk during your lunch break or maybe a quick trip to a local gym for a 20-minute workout.

There are also exercises you can do at your desk, as provided by About.com and the University of California Human Resources and Benefits Department.

You can park your car further away, whether at work or the mall, to get some extra walking in. If you take public transportation, get off one stop earlier and walk a few extra blocks. Or if it's warm and you live close enough, bicycle or walk to work instead.

If you have joint problems, you can pursue yoga to increase muscle tone and flexibility. Pilates is also great for that. Aquasize classes offer exercise with almost no negative impact on your joints.

Most gyms offer personal trainers who can help you set up a program that works for you. I highly recommend visiting the local YMCA, which tends to be a bargain in terms of price. When exercising, be sure to do warm up exercises and cool-down stretches afterwards to avoid injury.

Join a ballroom dancing class, see a live band or just play music at home and shake your groove thing.

Go hiking with friends or go for a nature walk to collect flowers or bird watch.

Get yourself a dance video game such as Dance, Dance Revolution or find a workout tape you enjoy at home. All the Denise Austin tapes I have are 25 minutes or less, including warm up and cool down, which makes them easy to work into my schedule.

Any activity that gets you moving counts: gardening, doing housework, taking care of children or pets. The excellent Calories Per Hour site can help you compare activities with the Calories Burned Calculator.

Turn shopping into a fitness activity. Go to the mall and make the circuit a certain number of times, allowing yourself to window shop along the way (but stay away from unhealthy snacks).

Get started on home improvement projects, such as rearranging rooms, painting or replacing the carpet. Regular maintenance also counts as exercise: mowing the lawn, shoveling snow, washing your car.

Watch only the TV programs you really want to see and do something active in between.

Take up golf or even miniature golf. Why not?

If you have a get-together with friends, have them do charades or organize a game or touch football, frisbee or a group walk.

You don't really need to buy any exercise equipment for your house, but if you do, make certain it's something you'll use. An exercise ball is a great at-home fitness tool, because it's easily stored and is also great for stretching your back and other muscles.

Do what one of my friends did: buy a drum set. When he practices, he gets upper body exercise, too. Any number of hobbies can increase your activity, including building miniature train sets, working on cars, or even sewing.

The most important things to remember are, first, to consult your doctor to make sure you're increasing your activity safely, and secondly, to choose activities that you enjoy. Vary your activities so that you don't get bored with the same routine. Soon, you'll find that you're looking forward to the daily boost of energy you get from getting active.


More weight loss information:

January 9, 2006 - Alyce's Weight Loss Tips

January 10, 2006 - Healthy Foods, Guilt-Free Snacks

January 12, 2006 - Getting Past Setbacks

January 13, 2006 - The Emotional Side of Fitness

 

Moral:
Move your body and your body will thank you.

Copyright 2005 by Alyce Wilson


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