“Just Do It” ...not just for Nike…but for your health!
A lifestyle in which you don't engage in regular physical activity can become a major risk factor contributing to many chronic conditions. According to the World Health Organization “Physical inactivity is estimated to cause 2 million deaths worldwide annually. Globally, it is estimated to cause about 10-16% of cases each of breast cancer, colon cancer and diabetes with about 22% of ischemic heart disease. Estimated attributable fractions are similar in men and women.”
Viewing exercise as just another chore scheduled into your day, will inevitably lead to talking yourself out of doing it. Perhaps it’s difficult for you to carve out a full hour to exercise. Did you know that studies show even small bouts of exercise, several times a day, can also have health benefits. In fact, opportunities to incorporate exercise into the day are more possible than you may think.
Here’s how you can “just do it”:
- Housework is a workout; why hire someone when you can enhance your fitness routine? For instance, take your laundry back and forth in separate loads instead of all at once. Your staircase at home is an affordable “Stairmaster" while adding laundry as "some weight training".
- Working in the garden or mowing the lawn can be more than just something to do on the weekend. But using a riding mower doesn't count! What does get the heart pumping is raking leaves, pruning, digging and picking up trash.
- Walk or bike to the local store instead of driving.
- Walk beyond a leisurely stroll to brisk movement. Pick up the pace! Choose a hilly route. When watching TV, spend a few minutes pedaling on a stationary bicycle.
- Instead of asking someone to bring you a drink, get up off the couch and get it yourself.
- Stand up while talking on the telephone.
- Walk the dog and not just "when it's time". You and your pet will benefit.
- Park farther away at a shopping mall; walk the extra distance. In fact, wear walking shoes and sneak in an extra lap or two around the mall.
- Take stairs instead of the elevator. Feel like it's too many stairs? Get off a few floors early and take the stairs the rest of the way.
- Get off the bus a few blocks
- early; walk the rest of the way to work or home.
- Walk around your building for a break during the work day or lunch.
- At work walk over to speak with someone rather than using the telephone or email.
- Do you waste time sitting in rush hour traffic? Maybe exchange that time and join a fitness center near your job. Work out before or after work to avoid rush-hour traffic
- Plan family outings or vacations that include physical activity (hiking, backpacking, swimming, etc.)
- Check out sights in new cities by walking, jogging or bicycling.
- Make a date with a friend to enjoy your favorite physical activities. Do them regularly.
OK...OK.....you have heard this before and you are still having a hard time staying motivated to work out.....right? Well, you're not alone! According to fitness expert Denise Austin, “if you're looking for a simple way to boost your exercise motivation, try keeping a fitness journal! “ Her advice is to give yourself a boost by writing down fitness routines or exercises that you do each day as you complete them.
By writing down your daily activities, you will be able to:
- Get a motivational boost! It feels terrific to be able to write down the exercises you completed each day. It's truly motivating looking back over a week and seeing how active you were. All those exercise sessions will add up fast!
- Track your progress. Your fitness journal will record how far you've walked or biked, how many minutes or hours you've exercised, and how often you do it. It's hard to remember it all without writing it down!
- Pinpoint trouble spots by looking at your weekly or monthly journal. Evaluate it with an objective eye. Suppose you notice that you are great about working out in the beginning of the week but start to slack off from Wednesday on — you'll know that you need to focus on increasing your activity toward the end of the week.
The important thing to remember is that you do not have to work out like contestants on the Biggest Loser. Any physical activity is great, especially when you enjoy it. Also any exercise is better than no exercise at all…...“Just Do It” or rather Just Do SOMETHING and get moving!!!!
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