Walking is the easiest, cheapest exercise there is – and you can do it anytime, anywhere (almost). There’s almost no excuse not to walk.
We had a member who was physically challenged, and walking for her was very difficult. Rosemary wears leg braces and uses crutches. But she was determined to improve her health, so she started out walking to the end of her driveway and back for her exercise. She worked up to walking to the end of the block and back. She also used a mini-trampoline, and started going to the gym to lift weights. Rosemary became a recognized role model at her gym, because she was dedicated to her workout. She made great gains in her health and fitness with exercise and following Marilu’s Total Health Makeover® eating plan. You can, too.
Be sure to do both cardio (movement that gets your heart rate up) and strength (weights & resistance) training every week. You can do them on alternate days or do some of both every day.
And if you need some walking music, here’s a song to try * Walk by the Foo Fighters. Get up and DO IT.
If standard crunches are starting to get old, give reverse crunches a try. They’ll work your lower abs, which can be a problem area for women.
Lie on your back with your hands palm-down just beneath your buttocks and your back pressed flat to the floor.
Bend your knees, cross your ankles, and lift your legs up so your calves are at about a 45-degree angle to the floor.
Contract your lower abs, pulling your hips up off the floor a few inches and release. Exhale as you lift your bent knees toward your chest and keep your knees bent at the same angle throughout. The movement should be very small and controlled, using your abdominal muscles, not momentum, to lift your lower half off the floor.
Repeat two sets of 8 to 12 repetitions, resting for 15 seconds between sets.
Indoors or out, bicycling is a great way to burn calories while having fun. Outdoor bicycling is a great way to spend part of your holiday weekend, too.
Here are some tips for a healthy bike ride *
Wear a helmet when biking outdoors.
Adjust your bike for a proper fit. When seats or handlebars are too low, you can strain your knees, back, neck, arms, and wrists.
Check the pedal resistance. Too much resistance strains your quads and knees, while too little can hurt the back and pelvis.
Wear padded shorts and make sure the seat is a good fit to avoid saddle soreness.
Minimize blisters with shoes and socks that fit properly and absorb moisture.
Stay hydrated! Carry and drink water on your ride.
Know local traffic regulations – use special bike paths if they’re available. Call out to pedestrians (“on your left”) as you come up behind them and pass on the left.
Use motivational music if you’re spinning inside – create an MP3 or iPod folder with music that changes speed to create a climb.
Invite your kids or teens to come along for the ride.
Turn off this song
Find someone to love
Turn off this song
You can listen to it later
Go outside
It’s not often we run across lyrics that say exactly what we’d like to say.
Don’t put off exercise.
Don’t put off going outside and enjoying the day.
Don’t put off spending time with people you love.
However you spend your day, you have a break at some point. Take a walk, even if it’s around the parking lot or the block. Invite a friend to dinner on your porch or patio or deck, or on a blanket in your yard or on your balcony or at a nearby park.
While you’re outside, be sure to raise your heartrate with some movement. You’ll go back to whatever you were doing refreshed and energized.
Do you want a better looking behind? Start working on your rear view for great buns all summer.
Lie on your back with your knees bent and your feet flat on the floor, arms at your sides.
Lift your booty 3 to 6 inches off the floor by tilting your pelvis up, squeezing your glutes (buttocks), and tightening your abdominals (stomach). Do the movement slowly and with control, focusing on the muscles.
Hold that position for a few seconds, and then slowly lower down one vertebrae at a time.
Go for 2 sets of 12 reps.
Got the basic move mastered? Increase the challenge by balancing one heel on top of the other knee or by extending one leg out straight during the lift (alternate sets from one side to the other).
What we believe about ourselves is what we become. So why not tell yourself some amazing things about how fit and strong you are? About your commitment to exercise and wellness? About how awesome your body is?
Some of the experts suggest that you say your affirmations while looking at yourself in a mirror. That’s pretty powerful. But we like to use them as the rhythm to our exercise. You can walk or run or pedal or stroke (that’s swimming, people) to your own affirmations. You can lift and release weights to your words – in fact, those words will slow down your weight lifting, giving you a bigger benefit on the release/negative side of the lift.
Try some of these and see how they fit you. Or make up your own affirmations. Just be sure you describe the person you want to be.
I am a perfect example of health and fitness.
I am strong and my body is powerful.
My body is lean and fit.
I have excellent posture and form becaue.
My fitness routine is enjoyable, energetic and easy!
My daily fitness routine gives me excellent results.
During my work-out routine, I feel healthier and healthier by the minute.
I enjoy exercising and my fitness routine gives me excellent results.
My physical fitness clearly shows that I have a fitness regimen.
I take care of myself by working out daily and eating right.
My body is firm, healthy and metabolically fast.
I have a fast metabolism, a healthy spirit and friendly personality.
Something about summertime gives us happy feet. As in, dancing feet, not penguin feet.
Get moving outside today.
If that means walking to the bus or subway station with purpose and good posture, then do that. In fact, try walking to the next stop for a little extra exercise.
If that means taking laps around your office parking lot at noon, then do that. Pack your sneakers and a pair of good socks.
If that means putting your kids in a wagon or on their bikes or in a stroller and walking around the neighborhood, then do that.
If that means rollerblading or skateboarding or bicycling in your neighborhood (with or without kids), then do that.
If that means gardening and weeding and yardwork, then do that.
If that means basketball or jump rope or tag (with or without kids), then do that.
If that means a long walk with your dog after dinner, then do that.
If that means dancing under the stars with your sweetie, then do that.
National Get Outdoors Day is an annual event to encourage healthy, active outdoor fun. Prime goals of the day are reaching first-time visitors to public lands and reconnecting our youth to the great outdoors.
There are all kinds of programs being offered at different locations, or you can just Get Outdoors on your own. If you have a state or national park nearby, it’s a good day for a field trip!
Need another reason to Get Outdoors? “Recreation is a powerful antidote to stress.”
Teenagers live in a world that is more stressed than ever before. They get overloaded with pressure at school, conflicts at home, relationship problems, and career choices. Many have to deal with divorce, moves, financial struggles, jobs, and blended families. When stress builds up, teens cope however they can. They may drink, drive aggressively, get high, overeat, go shopping, spend hours on the computer or playing video games, or take out their frustration on others. This is why we see increased bullying, isolation, depression, obesity, eating disorders, inappropriate sexual activity, violent outbursts, cutting, intolerance and hate crimes, suicide, and many other destructive choices. Kids need new and better choices. They need help unwinding and handling pressure in positive ways. Recreation is a powerful antidote to stress.
Early Birds get what they want. If you want a fit, toned body, get up early to exercise. Try an early morning boot camp class. Run or walk with a friend. Get to the gym or fitness center before work (hey, they have showers, and you’ll free up the bathroom at home for someone else). Get it done before the day gets too hot or stormy, or before the June gloom turns into a beautiful day.
You’ll start your day by boosting your metabolism, you’ll have more energy through the day, you’ll be motivated to fuel your body with healthy foods – and your evenings will be free for friends and family.
