Exercise tips

  • Purchase an activity monitor.  Its a great way to track your exercise. I find it incredibly helpful for tracking activity and sleep.  You can also keep on top of your heart rate and monitor your water and food intake. You can start at any level. There is no science behing the 10,000 step count. It is simply somthing to aim for.  You can set your goal at whatever you like.  I started at 10,000 and after a while I increased it to 15,000.  I know people that set challenges with their spouse for incentive and a bit of fun.

 

  • Aim to for a continuous 30 minutes of movement a day

 

  • Incorporate walking into your day to day activities.  For example, walk and talk phone calls and meetings. – calls, meetings. A Stanford study demonstrated that walking increased creativity by up to 100%. 48 students were given three exercises to perform seated and walking on a treadmill and outside. The outcome? Walking substantially enhanced creativity. For the three alternate uses studies, 81%, 88%, and 100% of participants were more creative walking than sitting

 

  • Exercise first thing in the morning.  If you exercise as soon as you wake, before anything else, this often prevents distraction and excuses.

 

  • Take public transport to increase steps and get off a stop or two before your destination

 

  • Park a few blocks away to increase your step count

 

  • Take the stairs whenever you can

 

  • Walk after a meal. Studies have shown that weight loss can be increased by walking after a meal. One study conducted by Old Dominion University, Norfolk indicated that walking after a meal is effective at lowering the glycaemic impact of a meal in individuals with type 2 diabetes compared with pre-meal or no exercise. Another study showed walking after a meal is an effective weight loss strategy

 

  • YouTube exercises.  A great way to make time in your day for exercise is use YouTube or on-demand exercise programs such as YouTube.  This way, you are not wsting time travelling to and from the gym and trying to fit classes into your schedule.  You exercise when you have time.  I find the best time, is first thing in the morning. I save more than 1/2 an hour travel time to and from the gym which is important to me in the morning. It makes the difference between making the gym or not and you can select the length of the work out so you’re not late for work.  Any exercise is better than nothing.  The only issue I have with this method, is it is so convenient, some weeks I forget to take rest days.  Check out my YouTube playlists here 
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