In our quest for exercise to offset calories I encouraged you to start a small 10 minute exercise schedule. Remember it all adds up so try and get at least 30 minutes a day. Well, getting some of that time in the first thing in your morning will also give your energy level a boost. I used to catch up on the news while watching the Today Show and using a stepper, till the stepper wore out. (The Today Show is still my favorite, but I don’t care for Meredith Vieira) Now I just walk or ride my bike. I’ve actually noticed that that sluggish feeling in the afternoon goes away when I get started with some good exercise in the morning. I know it seems like ot should make you tired, but the exact opposite happens. I guess burning those calories just stokes your boiler so you keep up a good head of steam.
TODAY: START YOUR DAY WITH A GOOD EXERCISE SESSION.
It’s cold so it seems that we may be able to burn more calories just by keeping warm. Because your body has to work to stay warm it’s putting in more effort and burning more calories. As long as you refrain from those hearty carb laden comfort foods you can use it to your advantage. You can take it one step further it seems with cold drinks as well. I found a statistical analysis of the calories it takes to melt an ounce of ice. It seems that it’s the same amount as forty push-ups. For a cup of ice that’s 347 push-ups! Of course you could do the push-ups and then cool off with the ice.
TODAY: DO SOME PUSH-UPS. WELL… AT LEAST TRY TO!
The temptation at the beginning of every year is to try and change all of your habits at once. That’s a recipe for failure. Take it easy, make just a few healthy changes, like drinking more water and getting up and moving at least 10 minutes a day. Even 10 minutes can seem like a long time when you haven’t been doing anything. That’s the first step, and every step adds up.
TODAY: CUT BACK ON HOW MUCH YOU EAT AND GET MOVING.
You’ve probably got all the clocks changed to Standard Time by now. You might feel like you’re getting up too early. So it’s a good time to change up your exercise routine. It’s the best way to prevent a weight loss plateau. You ought to change it every 4 to 6 weeks. It will also reduce your boredom and keep you going. Since the weather is changing too, it will give you another reason to look for an alternative. So decide on new exercises, a new route to walk, new places to go and a new attitude. Just get out there!
TODAY: PICK A NEW EXERCISE ROUTINE FOR THE NEXT FEW WEEKS.
If you can do a good thirty minute walk you can get more exercise value out of it by adding some different speed to your routine. Walk in intervals of slow and fast and push yourself a bit. Speed walking has as much aerobic value as jogging, and is a lot easier on your joints. Here’s how.
- Walk at your usual pace for three minutes.
- Increase the speed for one minute.
- Go back to your normal speed for three minutes.
- Repeat this till you hit your 30 minutes.
As you get more fit increase the fast time and decrease the slow. Of course ask your doctor about pushing yourself to a faster pace. I think you’ll find that your doctor is pleased with your efforts. They don’t hear that a lot.
TODAY: TRY AT LEAST ONE FASTER INTERVAL OF WALKING.
You may think that exercise equipment is too expensive or takes up too much space. Well maybe you already have some and don’t know it. You likely have a stepper. It’s right there, going between the floors of your house. Honest. It will work just like the machine. Maybe even better because it will actually take you somewhere! Try bringing in packages one at a time. Taking laundry downstairs piece by piece rather than filling up a basket full before heading down. Remember, when you weight less you’ll be carrying less too.
TODAY: GO UP AND DOWN THE STAIRS A FEW TIMES.
If you don’t get time to do a full workout, don’t give up. You only need 30 minutes a day, and it doesn’t have to all be at once. It only takes a mere 10 minutes at a time. Start with 10 when you wake up. 10 at lunch. And the last 10 in the evening, while watching TV is fine, or take a walk after dinner with your spouse or ride your bike with the kids. You may even have a basketball hoop at your house that has been ignored for a while. Take a few shots and dribble away some calories.
You get the idea. Now get motivated for a few minutes.
TODAY: GET 30 MINUTES OF EXERCISE.
Daily Nag, Exercise | Diet Nag | 
January 24, 2011 6:05 am | 
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