When you are short on time, try exercising in 10 minute segments. Pick up some light weights, use a fitness band or ball, or do one of the Spark People videos. You will be surprised how you can get your heartrate up in just 10 minutes. And if you do some of the strength training in a chair, you won't hurt your foot. Also, taking a ball to work to sit on at your desk (if you have a desk job) helps strengthen your core.
There's lots of ways to sneak in exercise. In fact, my exercise physiologist recommends elevating your heart rate 4-6 times a day to keep a healthy heart and that metabolism going.
WELCOME TO SPARK!!! Congrats on taking the first step into changing your life to a more healthier one by joining the site. Spark is filled with amazing people that will motivate, support and encourage you on your journey. There is so much to learn and discover here, take this one day at a time.
A couple of things I would like to suggestion to make you Spark experience a great one.
1. Put together your own Spark page. This is a great way to communicate with other members and build relationships that will support and motivate you. You can do this by going to the START page and the green section has something about your Sparkpage.
2. Make goals for yourself. Each month I make a list of what I want to accomplish that month and break them down to smaller goals to work with week by week. This way the BIG picture doesn't seem so big.
3. Join Spark teams. There are tons of teams here and you will be able to find ones that fit to what you like or want in a team.
The key to success here is to be active and you've already started by joining. You will find that everyone is willing to help you out if you need it. Spark friends are here for support, motivation and encouragement. Good luck on your journey to a healthier lifestyle! Again, welcome to the SP family! *~ Paula *~
Paula in Denver, Colorado
"You were given life; it is your duty...to find something beautiful within life, no matter how slight." (Elizabeth Gilbert)
"Learning to live in the present moment is part of the path of joy." (Sarah Ban Breathnach)
"Think for a minute about what makes you fabulous and how you can celebrate it." (Laura Mercier)
My main “excuses” not to exercise (and I would take any tips to fight those excuses): - no time in the morning because I woke up too late (and have to go to work)
Suggestions: Set an alarm a half hour earlier, or walk during your lunch break
- too tired in the evening,
Suggestions: It's hard at first. Just promise yourself to do ten minutes. JUST ten minutes, after a week increase to 15, you will be amazed how quickly your energy grows. Do something easy, like a sitting exercise while watching tv.
- my foot hurts (I have chronic tendonitis),
I have periodic plantar fasciatis (sp?) Freeze a half full bottle of water and roll it back and forth with your bare or socked foot, works wonders and can be refrozen to use again. Do arm exercises on the days your feet hurt.
- there is a heatwave and I’m afraid to be sick if I work out in that warmth.
Only applies if you are working out in the outdoors.
I hope these help. You really just need to get started and after a few weeks you will find your body is actually craving activity. Start small, start slow, but please start now.
Hello, I have been using this site to help with my health for about a month now. I did not lose a lot of weight but I think what I’m doing so far is better than nothing. :)
I used a competitor’s site for about 2 years, and lost 45 pounds in total. I was very proud of myself and very happy about the results.
Unfortunately, because of different circumstances, and a lack of motivation, I regained 30 pounds pretty quickly. I still have some of the benefits of fitness that I had before though, which is good (I am not as out of breath as 3 years ago when climbing stairs, etc.).
My main “excuses” not to exercise (and I would take any tips to fight those excuses): - no time in the morning because I woke up too late (and have to go to work) - too tired in the evening, - my foot hurts (I have chronic tendonitis), - there is a heatwave and I’m afraid to be sick if I work out in that warmth.
On a side note, for the admins of the site: it occurs to me that Sparkpeople’s site has a real goldmine of information on health and habits of people. Even in anonymizing the data, the admins could use the information in their database to demonstrate if there is really a correlation between the amount of calories eaten and the amount of sleep slept, or the mood level vs the amount of sleep, etc. This would be super interesting to see, I think.
Have a nice weekend everybody!
PS: sorry if I made some mistakes with my syntax or grammar, english is not my first language :)
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