Walk It Off!
A Little Exercise Goes A Long Way!
When I was on jury duty, I used the lunch break to eat, then walk around the courthouse block 4 times. I also used the bathroom stall to do wall pushups, standing ab twists/air punches, squats, lunges, knee raises, and tricep dips (it helps to use the handicap bathroom if available, for more space and the bar for tricep dips.)
Walk It Off!
I have an office on the third floor of my house. It's a mini-workout just getting up and down the stairs. I also prefer to walk to my errands rather than drive. I'll often use an iPod and headphones with music I like to prevent myself from getting bored. Or, I'll stop and take pictures of something I like with my cell phone camera.
I have on and I and I wear it ever where. I actually wear two of them to see how they compare. I tired to get 10,000 a day or more. It keep me wanting to get in more steps. I try to set a goal and try to reach it by the end of the day.
In order to work up to my goal of 5,000 steps in a day, I do a few things.
On those days that I can't get to the pool to swim or I don't have the time to do a whole exercise video (or other circumstances prohibit) I can usually find 10 minutes to take the dog for a walk. It gets me outside ( which is also a mood lifter), I walk faster than if I don't have the dog, and I get in a minimum of 10 minutes of exercise.
Back in June this year (2013) I made the decision to walk every day. Little did I know the benefits that would follow. I began with 15 minutes, and now sometimes walk for more than 4 miles. Little by little with the help of Spark and a walking team I have extended my distance. Friends are commenting on how well and fit I look - even though I'm not yet at my goal weight. Get walking. Get looking at your surroundings - and you will blossom too.
Every hour (as many as I can remember) I get up from my desk and walk 3 flights of stairs outside my door for a quick perk me up. It helps to get my heart rate up and adds to steps for the day. If I'm really motivated, I do it 2-3 times.
If I really don't want to go outside to walk. I bargain with myself. If I walk out the front door and still do not want to go for a walk then I can go back inside the house. Usually this is all it takes. Once outside I feel the sun or chilly weather, hear the sounds of birds or cars etc. Once out the front door I am good to go. Try it you will be amazed.
When straightening up the house, work on one room at a time and put each item that belongs in that room In its rightful place. As you find things that don't belong in that room, put them together in one spot. Then when you have finished straightening that room, empty your pile of items that belong elsewhere one item at a time. You'll walk take a lot more steps walking back and forth to other rooms. When all the items have been put up, move to the next room and straighten it the same way.
To make sure I add plenty of movement to my day, I set an alarm on my cell phone to go off every hour. At that time (it doesn't have to be "on the hour," just once every 60 minutes), I get up from my desk and move around for 5-10 minutes. I work at home, so I use this time to perform housework (vigorously), strip and re-make the beds, take the dog outside and throw the ball while jogging in place, or otherwise physically move my body. The cell phone reminder really helps!
I was so down that I couldn't build up some kind of exercise streak and then I decided to just walk, just walk. At first it took me a month to do 250 minutes and this month, I did 250 minutes in just 9 days! So, "one step at the time" IS the real thing. It does work.
Add extra steps every day by parking (or getting off a bus) farther from the building entrance. Then, take at least one flight of stairs if you're able.
I'm always looking for ways to add more steps to my daily step count. I take the stairs instead of the elevator, I take the LONG way to any destination instead of the short cut . Every single step counts and they add up quickly!
Everyday my dog demands his nightly walk and on weekends, he knows he gets some off-leash frisbee time. He never lets me forget about it or slack off! I get exercise and it just feels good to know I'm doing something good for both of us!
I'm busy at home with a newborn everyday. Exercise is the last thing on my mind sometimes. But saying " My daughter needs some fresh air" is no longer about me and my health, but hers. So I force myself to go for at least a 30 minute walk.
Refresh those basics!! I still believe in my pedometer ~ make those numbers go UP!
I had so much trouble getting myself to workout because I couldn't find time. Now I eat my lunch for about 30 min and then walk the other 30 min. I keep spare shoes, socks and headphones in the office so I can't forget them!