There Are Worse Things Than Eating Less & Exercise

This ad from the early the early 1900s shows that we’ve always looked for the easy way out. But eating tapeworms?! I think you’ll agree that you can’t wriggle out of eating less and exercising more.

TODAY: TAKE A WALK AFTER EACH MEAL.

Exercise Today Get Two Days Free

They have now found that the benefits of any aerobic exercise lasts for an amazing 72 hours! It turns out that studies show that it helps your glucose levels and gets your metabolism revved up for three full days. Don’t get it in your mind that you can just skip a couple of days. But it means that if your schedule only gives you three days a week to ride your bike, run,  fast walk, do a stepper, etc. you will be in much better shape but if you do more than that you’ll see more results. It also explains why on your day off you still feel better and feel better about yourself.

TODAY: WORK UP A SWEAT.

The Steps Add Up To Better Health

Yesterday I told you to dig out that pedometer you have. I know one is around your house somewhere. McDonald’s even gave them away just a few months ago. The reason to use the pedometer is to find out how much you usually move around each day just doing what you normally do. They say that we take an average of 5,000 steps. I think that’s a bit low. Or maybe the average person is really sedentary. It may be revealing for you to find out this benchmark for exercise.

The next goal is to simply step it up. Add 1,000 steps to your total. Then the next day add some more. You get the idea. Think of the little device as giving your fitness a treat. Maybe you could call it a “peds dispenser”.

TODAY: TAKE MORE THAN YOUR AVERAGE NUMBER OF STEPS.

That’s One Small Step for Weight-Loss

On this 41st Anniversary of the first moon landing, let’s use those famous words to get moving.

Here is some more walking data to chew on. Walking is great because anybody can do it. It doesn’t really take any special equipment other than comfortable shoes and a watch to keep track of your schedule. There is a proper way to get the most out of it though.

Start every walk by doing a few stretching exercises so you warm up your muscles for 5-10 minutes. Then hit the bricks. Walk at a brisk pace that will get your heart rate up a bit and generate a sweat. Do that for 30 minutes then slow down to an easy speed for 5 minutes to cool down. Then finish by doing a few more stretches before hitting the shower.

On a couple of days weekly (like weekends) walk twice as long. If you can’t do that yet, work up to it.

It’s important to remember that you should never take no more than 1 to 2 days off a week. Believe it or not,  you’ll actually get hooked on the habit after 14 days.

It all starts with that first step. You’ll feel better, sleep better and make “one giant leap” to dieting success.

TODAY: DO I REALLY HAVE TO TELL YOU TO WALK AGAIN? I KNOW, I’M NAGGING.

Slow+Fast+Slow+Fast = Faster Diet Results

The burst exercise plan seems to have a greater effect on my bike. That’s when you do short 30 second bursts every few minutes while you’re walking, riding a bike, using a stepper… whatever you’re doing to exert yourself. Studies have shown that it increases the overall effectiveness of your exercise and gives you more residual calorie burning. It’s sort of exercise kinetic energy. That is, you get the locomotive going faster and it takes longer for it to stop.

Of course you will notice it because you will have the satisfying pore cleansing sweat for a bit longer when you’re done.

TODAY: DO SOME BURSTS WHILE YOU EXERCISE. (WALK, RIDE OR WHATEVER)

Dust Off The Bike

Okay, I admit it. I had stopped riding my bike for a while. It was because of any number of convenient excuses. Not enough time, too cold, too hot, too wet… too lazy. I actually had to get spider webs off the tires, (I hate spiders.) before re-inflating them. It was simply a matter of motivation. I know I have to burn more calories. The bike works for me. I had grown to really look forward to the rides, especially longer ones on Saturday mornings. But for some reason I lost interest and it took mustering up energy again to get back in the saddle.

You may have a stepper, rider, weights, skates, or walking shoes that need to be dusted off. Now is as good a time as any to get going again.  Take it easy at first. Getting stiff will just give you an excuse to stop again. Then watch your endurance go up and your weight go down. You’ll remember how. It’s just like riding a bike.

TODAY: START A NEW, OLD EXERCISE ROUTINE.

Exercise For a Positive Change

Don’t think of it as HAVING to exercise. Instead, focus on how you WANT to exercise so you can feel great. That’s because you will. You will sleep better, have more energy, a clearer mind and even a better sex life. Physical activity is good for you whether you are trying to lose weight or not. Keep it positive and you’ll end up looking positively great!

TODAY: THINK OF HOW GOOD YOU’RE BEING TO YOURSELF WHEN YOU EXERCISE.