Your introduction to a healthier lifestyle….
We all know that exercise can play a helpful role in helping with your weight loss goals, but for many people, just thinking about exercise makes them cringe. This document eliminates the fear, and gives you some great tips for simple exercises that take just minutes!
Obviously the more of these strategies you use, the better, but even starting with just ONE simple thing a day, can increase your results significantly.
Here are some great tips that ANYONE can do. Pick one or two that you can see yourself doing and get started TODAY! Then, once you see how beneficial they are, add some more. Soon, you could be feeling better than EVER!
- Exercise for 12 Minutes Every 24 Hours
- Do something active outdoors each day
- Stretch for 5 minutes each day
- Go for a walk each day
- Track the calories you burn each day
- Do some DIY or gardening each day
- Squeeze a stress ball for a few minutes a day
- Use a piece of fitness equipment each day
- Take the stairs at every opportunity
- Play an active video game each day
- Walk the dog each day
- Watch no more than 1 hour of TV each day
- Go to the gym 3 times each week
- Try a new workout video or class
Read on to discover more facts and information about each subject…
Exercise for 12 minutes Every 24 hours
Exercise is essential for burning calories and improving your health, but it can be a challenge to get started. That’s why we recommend simple 12-minute workouts for beginners. 12 minutes is a manageable amount of time, even if you’re just returning to exercise. And no matter how busy you are, you DO have 12 minutes to spare every 24 hours…so take advantage of it! By starting small, you will build up your endurance and be prepared to exercise for longer stretches of time. The longer you exercise, the more calories you burn, and the easier weight loss will be.
Do something active outdoors each day
Staying fit is all about staying active. Every little bit counts. Even if you don’t think you’re really exercising, any physical activity is better than none. And where are you more likely to stay moving: indoors or outdoors? Simply walking to the end of the driveway for the daily news could be the start to becoming more active, more physically fit and thinner. Going outside and getting active is easy because there are so many fun options. Go to the park. Walk your dog. Work in the yard. Anyone can do it; all it takes is walking out the front door.
Stretch for 5 minutes each day
Don’t underestimate the importance of stretching. Often overlooked, a feel-good stretch offers many benefits. Stretching helps breathing and circulation. It improves flexibility and range of motion, too. It’s relaxing, and it just plain feels good! Better yet, stretching can be done anywhere: at your desk, at your daughter’s soccer game, even while standing in line at the store. If you’re the type to plan out your daily exercise, mornings are perfect for stretching. This will not only prepare your muscles for the day, but it’ll wake you up for a good start to the day.
Go for a walk each day
If you’re looking for an easy way to ease into exercise, start by putting one foot in front of the other. Many Success Stories started when individuals combined better eating habits with walking. You can do it any time (in the morning, during lunch, after dinner). You can do it any place (your neighbourhood, at work, at the park). And you can do it for any duration and at any speed that suits your level. It’s a great habit to incorporate with others. Make a habit of walking with your spouse, or start a walking club at work. Maybe you can save it for “me” time, blocking out work and other stresses. Exercise is vital to losing weight the right way. Walking is an easy and effective exercise option.
Track the calories you burn each day
Losing weight is about the calorie equation: burning more calories than you consume. The more you know about both sides of that equation, the better; that’s why tracking calories burned is so important. When you know how many calories you’re burning through planned exercise, you’ll know how many more calories you can consume if you hope to lose weight. With this info in hand, you can either eat less or exercise more. This goal doesn’t require you to exercise any more than you already are…just to remember to track your workouts when they’re over!
Do some DIY or gardening each day
Sometimes, doing all the stuff you have to do anyway can also count as exercise. Working in the yard is like an exercise bonus. You could look at it as a chore, a time drain on your Saturday afternoon. But when you realize that it’s effective exercise, it becomes an important and time-saving part of the day. Simple tasks like weeding, cutting the grass with the push mower, landscaping, gardening, and trimming hedges give your entire body a workout. Even in small increments, you’re burning calories and increasing your heart rate. Yard work is exercise you probably did already, without knowing the benefits. Plus, it’s exercise that’s easy to stick with since grass and weeds always grow back!
Squeeze a stress ball for a few minutes each day
Squeezing a stress ball regularly will strengthen your forearms and hands, but this is not its biggest benefit. The big benefit would be the energy a stress ball provides. The simple repetition of squeezing a ball gets your blood flowing. It’s perfect for lulls throughout the day, when you need an energy boost. It will help with weight loss because you can use a squeeze ball instead of coffee or chocolate to get through the afternoon or late evening. And it’s easy to keep up with; just keep it with you at all times. You don’t even need to use all of your strength, since moderate squeezing works fine.
Use a piece of fitness equipment each day
Many of us picture exercise in one of two ways: running or lifting weights. Overlooked are pieces of equipment that are potential workouts by themselves or that provide new twists to the same old workout. A medicine ball and exercise band are two examples. Grab one and pick out a few exercises. This will build the habit of exercising when you can’t make it to the gym, when the weather’s bad, even when you’re on a business trip or vacation. It will make exercise a part of your everyday life. Using at least one piece of equipment each day, you can exercise anywhere, anytime.
Take the stairs at every opportunity
You probably hear it all the time, but simple actions like parking further away and taking the stairs can really add up! These are smart ways to add more physical activity to your day—and that’s a good thing, since most people are sedentary for the majority of their waking (and sleeping!) hours. Research shows that the more you sit, the greater your risk of lifestyle diseases and even early death. So take advantage of every chance you have to get up and get moving, starting with the stairs!
Play an active video game each day
Active video games are a popular way to add a little more fun activity to your day. They’re great for families, kids and even older adults! If you have a game console with active games (such as Nintendo’s Wii Fit or the Xbox Kinect), try to use it more often. Replace sedentary activities (like watching TV) with a fun game that the whole family can enjoy!
Walk the dog each day
You know that exercise is good for you. It helps you maintain a healthy weight, manage stress, sleep better, and increase your energy level. The great thing is that activity does the same for your pets! Not only will exercise help them live longer, but an exercising animal is also more relaxed and content. If you have a dog, then you have a built-in exercise machine! Take your dog out for a daily walk to help you both get the exercise you need to live a healthy life.
Watch no more than 1 hour of TV each day
For many people, watching TV is an ideal downtime. But besides freeing up loads of time that you didn’t know you even had, there are plenty of other ways turning off the tube can help you get fitter and healthier. How? The most common excuse we use for not exercising or cooking at home is lack of time, yet most people make a few hours of TV part of their days. Cut back on TV time, and you’ll find time you didn’t know you had to work out and plan some healthier meals at home. You’ll probably be more active around the house, too, instead of spending more time on the couch. See how much you can cut back on TV, and you’ll be surprised at how many other great things you’ll be able to do with your newfound time!
Go to the gym 3 times each week
Many people have long-standing memberships to gym that they rarely use. If you’ve joined a gym, commit to going three days per week. Try different machines or classes while you’re there, and if you’re not sure what to do, ask someone on the gym staff for ideas or help. Sometimes, the hardest part of exercising is just showing up. So show up for your workouts, and the rest will fall into place!
Try a new workout video or class
One of the easiest ways to stay motivated to exercise is to take the time to find a workout that you really enjoy doing. That way, you can look forward to your fitness time instead of dreading it. There is endless variety in workout DVDs (if you prefer to exercise in the privacy of your own home) and group classes at health clubs. By trying a new video or class regularly, you’re sure to find something that you really like! And sometimes, just the act of trying something new is exciting enough to prevent the boredom of always doing the same routine. What will you discover?