Fitting in physical activity into a crazy busy schedule can some times be difficult .
What is Physical Activity?
Anything that keeps your body moving!
It is not the same as a full exercise program to help balance out any muscle imblances,flexibility, strength and cardiovascular endurance. Contact me to get a complete health and exercise prescription today!
What are some of the barriers to think about? Most common Barriers
Time
Energy
Stress
Business travel
Vacations
Cost
Health or weight limitations
Disinterest or lack of motivation
Disease or previous injury
Ideas to over come Barriers
Time: Incorporate activity into your daily routines. Break it up into mini-sessions.
Energy and stress: Rate your energy and stress levels before and after increasing your activity levels.
Business travel: Take your sneakers and bring exercise tubing for convenient exercises in your hotel room.
Injury or previous disease post rehab... check out Health and exercise prescriptions
Vacations: Try fun new activities that are physical in nature or walk the beach for hours enjoying the view.
Cost: All you really need is a pair of shoes.
Health and weight limitations: Increasing physical activity safely will reduce these over time.
Disinterest or lack of motivation: Positive outcomes will help to motivate you, while choosing fun and social activities will increase your interest level.
Your Body's Benefits From Being Active
Physical: Weight-control, strength, flexibility, coordination, strong heart, reduced muscle pain, and high energy
Mind: Feel great, improve attitude, reduce anxiety and stress, and improve mental focus and performance
Health: Better physical and mental health, helping to reduce risk of cardiovascular disease, colon and breast cancers, type 2 diabetes, and osteoporosis; assisting with healthy weight, joints and muscles; and promoting a healthy brain and healthy aging
How Much Physical Activity is Enough?
30 minutes on most days to reduce risk of chronic disease
60 minutes every day to prevent excess weight gain and improve endurance
60–90 minutes every day to lose body fat weight loss
Yes, you can break it up into multiple, short bouts of activity! For example, taking a 10-minute walk three times during the day counts as 30 minutes.( as you get more in shape then you will want to do 30min together)
How to Get Physical Activity Every Day
Walk instead of drive.
Do vigorous housecleaning.
Use the stairs.
Get off the bus a couple of blocks early.
Park further away. Don’t waste time looking for a closer space, just walk!
Play tag with your kids.
Walk to your coworker’s desk instead of using e-mail or the phone.
Schedule walk-and-talk meetings.
Easy Ideas to Increase Activity at Work Follow These Tips!
Set your computer appointment calendar for a “date with activity” every 2–3 hours and follow this routine:
Chair squats (sit to stand 20 times)
Wall push-ups (lean into wall and do push-ups 20 times)
Jumping jacks (20 times)
Chair dips (put hands on arm rests and push down to lift your buttocks off the chair 10-20 times)
March in place for 30 seconds (60 seconds if you’re really daring!)
Initial goal: Once daily
After three weeks: 2–3 times a day
Easy Ideas to Increase Activity at Home Follow These Tips!
While watching TV at night, use each commercial break to increase your activity by doing the following routine:
Chair squats (sit to stand 20 times)
Wall push-ups (lean into wall and do push-ups 20 times)
Jumping jacks (20 times)
Chair dips (put hands on arm rests and push down to lift your buttocks off the chair 10-20 times)
Lunges (start with feet together, step out one leg in front about 3 feet, bend slightly, stand back up, return feet together and repeat 10 times per leg)
Simply (and briskly) march in place or around the room for 2 minutes.
Using a Pedometer to increase awareness of daily activity
Increasing steps each day
10,000 steps a day = ACTIVE
Keep up your goals for active steps...30min a day
Here is a sample routine
DayPhysical Activities 30+ a day MinutesTotal Minutes
MondayPark farther away, walk from the parking lot to work Walk during break Walk from work to parking lot 10 10 10=30 Minutes
TuesdayPark farther away, walk from the parking lot to work Take a walk with coworkers at lunch Walk from work to parking lot 10 25 10=45 Minutes
WednesdayPark farther away, walk from the parking lot to work Walk from work to parking lot Play with kids & dog 10 10 20=40 Minutes
ThursdayPark farther away, walk from the parking lot to work Walk from work to parking lot Dust furniture and clean mirrors 10 10 15=35 Minutes
FridayPark farther away, walk from the parking lot to work Walk during break Walk from work to parking lot Walk dog after work 10 10 10 15=45 Minutes
SaturdayGo for a walk or hike with a family member or dogPlay catch with the kids 30 15=45
SundayTend to the garden Vacuum the house 15 25=40 Minutes
Well I hope this information is helpful and get you thinking about how to become more physically active. You should incorporate a weight training program to get maximum benefits for increasing bone density and muscle mass for the best long term results. If you have any questions comments or concerns please contact me. Always get clearance from you doctor before starting new physical activity program.Jaime J HernandezHealth and exercise prescriptions Inc.©
www.healthandexerciseprescriptions.com
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