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Turn Back the Clock on Aging -- Integrate Exercise into your Daily Life
from: Get A Better Life TodayPhysical fitness allows the body to perform to its full capacity. Fitness helps us appear, feel, and act to our full potential. Exercise is essentially the capability to complete everyday responsibilities energetically and actively, with energy remaining at the end of the day for appreciation of other activities. Fitness means being able to handle situations where the average individual might fail.
It's the core of excellent health. Physical fitness affects the entire body including the heart, lungs, and muscles. It also involves emotional well being. If your body feels good, your mind does too. Exercise, though, doesn't have to be a chore. Integrating it into your daily life can make physical fitness a fun and rewarding activity to look forward to.
The first step to integration is to make physical fitness a priority. People are very good at contradicting themselves. Many people say they'd like to exercise, but they continually choose not to. One reason for this contradiction is the impractical ideas people have about exercise. People believe a number of lies about exercise including the idea that exercise might help them lose weight fast, change the body extensively, or that keeping the motivation to exercise will be simple. These lies only make sticking with an exercise routine more difficult.
One thing you can do to combat this problem is to design a plan. First, set a reasonable exercise goal, and list the steps that you will need to take in order to reach that goal. Next, set small goals that might help you reach your big goal. Then decide to force yourself to follow through no matter what the excuses are. You may find it easier to do this by holding yourself responsible through a daily exercise journal or an exercise buddy.
Try following your progress each week. At the end of the week, sit down and decide what worked, what didn't, and what you should consider doing different next week. Remember to reward yourself. We thrive on positive reinforcement, so a reward for working out even though you were tired is a good way to get into the habit of working out. It is, though, equally important not to beat yourself up if you feel you must miss a session. There are going to be times that exercise cannot be your priority, and it's important to remember that consistence is the key to good health. Setting a workout schedule will help your success.
There are also several tips to including exercise in your daily routine. First, try to get up a little earlier in the morning and do a quick workout whether it's walking or basic calisthenics. Second, when you get to your destination, whether it is work or the grocery store, try to park further away from the entrance than you normally would. This will force you to walk a bit further.
Next, if you have to take an elevator, try taking the stairs instead. Even if it's just one flight, it can help raise your heart rate a bit. Also, if you have to sit for a long period of time, it might help to spend a few minutes each hour stretching or walking around. Save a few minutes before your lunch to take a quick walk or do a quick round of weight training. If afternoon is your sleepy time, when you begin to feel lethargic, take a walk to a friend's house to sit and say hello for a moment.
Spend your afternoons in the garden. Mowing, weeding, and gardening are great ways to get exercise without even realizing it. Clean the house. Vacuuming and dusting can also be a way to sneak in some workout time. While in the car or sitting anywhere, you can strengthen your abdominal muscles by slowly pulling your stomach toward your back and holding it for five seconds.
While you are waiting for dinner to finish cooking, try some light strength training in the kitchen. Grab some light weights and do a few curls while you are waiting for that oven timer to go off. It's also a good idea to plan leisure activities that involve exercise. Spend an evening dancing instead of seeing a movie. Take a walk through the botanical gardens. Go golfing. Before you hit the sack at night, try mentally planning some formal workout time into your schedule the next day. It may help you stick with the routine.
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