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August 6, 2010
In Today's Issue
- Ex-soldier Fitness Trainer Reveals Military's Top Secret...
- Ten Fun Ways To Get Fit and Shed Extra Pounds...
- No Gym Bodyweight Workouts For Your Best Body Ever
Ex-soldier Fitness Trainer Reveals Military's Top Secret...
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Ten Fun Ways To Get Fit and Shed Extra Pounds...
Dear Reader,
Anyone who is avoiding workouts or eating healthy has lots of reasons... no time, no money, no motivation, no fun. Working out, shopping and cooking healthy just isn't "fun"... at least that's what weight loss experts are told all the time. But it doesn't have to be that way.
Regular exercise is a critical part of keeping your body healthy, your mind sharp. Those who are active not only live longer, but they feel better.
Exercising regularly has been known to delay (or even prevent) diabetes, some cancers and problems with your heart. Most of us need 30 minutes of moderately intense exercise, at least five day a week to stay fit and healthy.
It's just that if the workout isn't fun, you're not likely to stick with it, no matter how good you know it is for you. Here are ten tips to put some much-needed fun into getting active and eating better.
1) Banish the word "exercise" from your vocabulary, think "activity" instead. Find something you really like to do and go for it. Hiking, biking, urban walks, playing outdoor sports or games are all great ways to have fun and be active too.
2) Choose the right intensity level right from the start. If you're overweight, out of shape and have been doing nothing for a good while now, even moderate level intensities will make you feel bad. Instead start by walking at your own pace suggests Dave Williams, PhD at Brown Medical School and the Miriam Hospital in Rhode Island. More research is underway on self-paced exercise, it's a good bet that anyone will feel better afterward.
3) Use music as this makes the workout more enjoyable and more tolerable. In a recent study at Brunei University in London, music enhanced endurance by 15% and helped the exercisers enjoy it more to boot. Best of all, the kind of music doesn't matter - choose whatever makes you want to get up and move.
4) Find a friend for support and this is likely to make your workout more fun and more regular. A friend, a spouse, a group... all that's needed is for the people to be ones you like to spend time with, and you're good to go.
5) Aim for a little bit every day instead of an "all or nothing" approach, try not to get hung up on the length of each session, instead keep yourself active most days of the week, especially at the start. Make a deal with yourself, that no matter how little you feel like being active, give it five minutes, and if you still feel bad then you can stop.
6) Double up on your goals so that if you start out thinking you'll just get fit; try to put some effort into losing weight or eating better as well. There is some research that suggests it's easier to make whole scale changes in your behavior rather than one or two small ones.
Continues below...
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Ten Fun Ways To Get Fit and Shed Extra Pounds... Continued...
7) Try cutting the fat content of your meals according to Victor
J. Stevens, PhD, at the Kaiser Permanente Center for Health Research, but do
so gradually. Enjoy your favorite recipes but slowly reduce the fat you use...
less butter, fat free milk instead of 2%, healthier oils. Watch total salt and
sugar, too. You'll be surprised at how little the taste changes, and how quickly
you become adapted to the new, lighter flavor of your favorites.
8) Plan meals as a family allowing your spouse and children
to make suggestions for healthier meals. Make a game of it and let everyone get
a chance to pick favorite foods or dishes. Make the preparation less about the
food and more of an activity you can all share.
9) Watch portion sizes if you start out with what you consider
a typical size portion, then take away 5-10% of it and go with that. Eat slowly,
enjoy the company and conversation and drink plenty of fluids with your meal.
Teach your family, and yourself, how to eyeball portions according to the American
Dietetic Association guidelines.
10) Appoint your kids as assistants and let them help you read
labels and choose foods. Maybe it's a healthy foods treasure hunt. Be sure to
read labels on all you buy so you are able to spot hidden fats or sugars.
You see, getting healthy can be enjoyable - it's all in how you look at it. The
good news is that once you start getting fit; you tend to want to eat better,
to take better care of yourself. Eating better also helps your body make the
most of the activity it's getting. It's a win-win.
To your good health,
Kirsten Whittaker
Daily Health Bulletin Editor
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Sources:
http://www.webmd.com/fitness-exercise/features/physical-health-fun-ways-get-fit-trim
Dave Williams, PhD, Centers for Behavioral and Preventive Medicine, Brown Medical School:
http://www.lifespan.org/behavmed/corefacultypages/dwilliams.htm
Press release, Brunel University, West London, 10/001/08:
http://www.brunel.ac.uk/news/pressoffice/cdata/costas+run+to+the+beat
Victor J. Stevens, PhD, Kaiser Permanente Center for Health Research:
http://www.kpchr.org/research/public/investigators.aspx?InvID=31
Info on exercise and physical fitness:
http://www.nlm.nih.gov/medlineplus/exerciseandphysicalfitness.html
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