Thank you for this! For years all I've been hearing is that if you don't get at least 20 minutes of cardio in that you are doing nothing for your body....down with that idea! This seems so much more sensible and possible. Thank you, thank you, thank you for giving exercize a new look for me that looks doable.
I have been wearing a pedometer to work. I am a NIGHT nurse, and it really does tell alot. Most nights I am walking over 7,000 steps which really surprised me. My fellow nurses wondered WHY I was wearing the pedometer, and I said because it adds up and COUNTS towards my physical health!
The other night, was much slower and easier, and I only walked about 5,000. WOO!
I learned a good tip as a new Mother that helped a great deal losing weight after the baby came. With a new baby your time is not your own so doing a certain exercise several times a day pays off.
Every time I went into the bathroom I did 10 squats - I must have gone in at least 10 times or more each day for myself or gathering something for the baby. I put something on the counter each time I did it so I could keep track. In 6 weeks all the weight was off and I lost my hips. It was so long ago I don't remember what all I did, but the idea applies: Each time you go into a certain room or do a certain thing do 10 reps of an exercise - it adds up for sure.
You can change the place or the exercise to fit your needs but the idea of tracking it reminds you to do it and how many times you have accomplished the feat.
I've been dog-sitting for my daughter while she's on vacation. Maggie is a walker hound.
Shes pulls me on the leash, she stops, sniffs, & points, and then we are off again hot on a trail.
Seeing a rabbit she almost pulled me down the hill in pursuit of it. Needless to say it works out my arms not to mention my legs & my poor knees!
I had no way of knowing how far or fast we were going. So I finally got a Timex pedometer which tells me how far, how many steps, how long it took, and the calories burned and it is an indiglo which will light up at night too
(If you don't have a pedometer and want to buy one, get a good one. Every time I got an el-cheapo one for a couple of bucks at Target, the spring that works on the clip would spring & it would fall apart on me. Try as I might, I couldn't get it put back together again. So after the 3rd one I said the heck with it a bought a really good one: Timex. I bought it at a shoe store where they sell running shoes and clothing. I paid $31.99 for it. But I know that this one is not going to fall apart and will probably last for quite some time, so if you are serious about walking or running it would pay to have one and to help inspire you to keep goind. I know it did for me.)
Well, prior to getting the pedometer, Maggie and I would walk, (if you could call it that, LOL!), this particular path up and then back again. So when I put the pedometer on this morning and walked that same path, we did 1.0 mile in 20.30 minutes, and burned 56 calories. But imagine doing this several times a day. Even though it was a stop and go type of thing, it is a workout. But I find that when I vary the routes that we take, that breaks up the routine too, and I love that. So I know that I am burning calories and getting in shape at the same time too.
One day when it was really hot outside last week, hubby & I went to the mall where it was almost void of people, and walked two laps around the entire mall. I figured it was about 2,000 steps. (I kept counting every 2 steps with my right foot, hence the need for a pedometer.)
For those that are interested in walking, sometimes the malls will open up real early before the stores in it do, just so that people can go and do their walking before it gets hot outside. So that is an optional too for stay at home moms who might want to put baby in a carriage and stroll where it is cool on those dog days of summer.
But I also walk on the treadmill at home when I am not at the "Y" doing yoga which I did this morning for an hour; or some strength training at home or at the "Y".
I do short bursts of walking as suggested by Dr. Oz in YOU: On A Diet book. Then some strength training to build muscle. Muscle will burn more calories than fat will.
But all in all, I keep moving.
I am trusting to be able to do a women's 5k, (3 miles), walk/run race on August 9th. Never did a race before but I am going to try. I will walk this race. Don't want to bust my knees out at 189 pounds. So wish me the best!
7/15/2008 12:26:02 PM
I used to wonder if breaking up my cardio would be as effective as doing it all at once. thanks for clearing this issue up for me. I like to get in at least 3 miles in the AM and then between 4 -5 miles in the evening. I like Blackcherry85's idea of doing some ST at the office; I am going to add that to my routine to break it up a little more. Thanks for the article.
I too like to break up my work outs so that they fit into my schedule, not the other way around. I do all of my stretching and strength training early in the day and my cardio on my lunch break , either a walk outside or on my treadmill. If I am crunched for time on my lunch I do cardio after dinner, either taking a nice long walk with my neighbor and friends or on my treadmill
Breaking up the exercises in 10 minute spurts is a GREAT idea.. I break my workouts to two times a day.. Cardio every morning fro 30 minutes and, strength training later in the evening or afternoon
5/4/2008 7:45:57 AM
I used to think this all of the time. I now do a great 15minute stretching exercise tape in the morning to get me energized for the morning. I take a 15-30 minute walk during lunch. I then do the stretching tape or a walk in the evening with my mp3 player to reflect on the day. I have less cravings during the day by walking.
4/14/2008 4:38:39 PM
Yes the 10 minutes are great instead of the all or nothing attitude. Sometimes I do 2 laps at work and 2 laps in the evening to make my 3 miles a week goal.
4/14/2008 5:33:14 AM
This is a great article. I used to make excuses about avoiding exercises just becouse i'm to lazy. but the idea with 10 mnt, is a good thing to start a routine. Thank's guys..
I used to work in a law firm as a Paralegal, and I would fill my lunch break with a great walk. I would eat before I left for my walk and then walk the entire hour. It was a GREAT way to eat healtier (because I brought my own lunch when everyone else went out for lunch) and then I would walk it all off! It also gave me more energy to finish my day at the firm. I loved it and looked forward to it every day!
At my job, I have 2-15 minute breaks and a 30 minute lunch, I use every minute for a high intensity workout, I walk 4 miles in this time period, and then I eat every 2 hours at my desk, but always healthy foods that will keep my energy up. This leaves my entire evening open to spend with my son! And if we work out at night together, with a walk, or the park, then I have more exercise in...this is a great suggestion!
It's a good stress reliever to get out and walk. This sounds so much more realistic to me and makes alot of sense. I think we can all take 10 minutes for ourselves a few times a day. Thanks for the advice.
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