Most of us know the danger of eating too much food and not getting enough exercise to build muscle or work your cardiovascular system. However, know it and doing it are two different things. Faced with air brushed models and a society obsessed with being thin, people either get highly motivated to achieve results or are overwhelmed with the changes they need to make and begin to gain even more weight.
But, there is a lazy man’s way of weight loss and getting exercise. The recommendations for physical activity have been revised so that it is more within the realm of possibility for people who struggle with their weight or struggle with time management. By adopting these principles, making them work for you and being persistent you can enjoy a slimmer and healthier body.
If you haven’t had any exercise or next to no activity, then any activity will benefit your health. You should gradually work up to exercising 4 times a week for at least 30 minutes. You can break those 30 minutes up into 10 minute increments, as long as your heart rate reaches 60 to 80 percent of your maximum heart rate.
As well as those 30 minutes 4 times a week, you should also be getting up and out of your chair 3-4 times per hour, especially if you work at a computer all day. Set a timer on your desk top for every 15 to 20 minutes and get up to stretch, do a couple jumping jacks or go to the water cooler. This helps to keep your heart pumping, you metabolism running and your productivity and creativity high.
If you haven’t been exercising and have spent a lot of time behind a desk or in a chair you should first start to gradually increase the amount of movement you incorporate into your day. For instance, take the stairs instead of the escalator or elevator, park a little further away from the door when the area is safe, get off of public transportation a few blocks earlier than your stop, and walk to lunch or take a short walk during lunch.
At home you can begin with a Swiss balance ball. Use it when you would normally sit and watch television. Bounce on the ball for at least 30 minutes. The ball helps to improve your core muscles as you work to stay balanced. As you progress you can start incorporating arm movements to increase your heart rate and then add hand weights to accomplish the same thing and improve your upper body strength.
Work to stay motivated during your exercises. Listen to music, watch television, read a book or magazine – whatever you need to do to stay moving, then do it!
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