Like many of you, I have a very busy life. I know how difficult it can be to ‘fit’ getting fit into an already jammed schedule, however, I make it a priority to keep my daily work out schedule. Here are some tips I’ve found helpful:
- If you are lucky enough to be surrounded by beautiful beaches, take a stroll on the beach in the sand and you will use 20% to 50% more calories than you would walking at the same pace on a hard surface.
- Sign up for all kinds of community-based walks. By making a commitment you may feel less inclined to back out, at the same time you are supporting and raising money for good causes.
- Switch it up – take a hike (literally) and see someplace new or take classes like yoga or martial arts, which generally entails a set class time and fun group activities to keep you interested.
- Join forces with an exercise partner – help keep each other accountable. According to the American Medical Association, group weight loss program participants are three times more likely to lose weight in the long term than those who “go at it alone”.
- Write down a realistic goal and think about the challenges you will face achieving your goal. Then write down 3 steps that will help you overcome those challenges. Share it with a friend or family member and ask them to remind you about it periodically, especially if you’re not particularly compliant.
- Have non-food rewards such as, “when I lose (X) lbs I can purchase that (insert desired item) that I’ve always wanted.”
- Throw a pair of tennis shoes or hiking boots in the trunk of your car, include a towel for “birdy bathing”, a bottle of water and a change of clothing. This way you’re always prepared!
- Think of going to the gym as an antidepressant – exercise causes the release of endorphins in the body that produce a feeling of euphoria and a general sense of well being.
- Exercise helps decrease the risk of breast cancer by up to 30% and increases the rate of survival by 79%. It also improves the survival rates of heart attack victims by 80%.
- 20 minutes of continuous aerobic activity 3 days per week is recommended for weight loss, however it’s important for everyone to be active everyday.
- Several health benefits are associated with physical activity such as, decreasing the risk of cardiovascular disease, decreasing the risk of depression, reducing the amount of bone loss, helping the body use calories better which aid weight loss and weight maintenance, increasing basal metabolic rate, reducing appetite and assisting in the reduction of body fat.