The show “The Biggest Loser” reminds all of us how valuable an even small amount of exercise can be. However, the question about exercise is always time. I ask myself that question all the time in my own busy life as I travel the country speaking and working with clients . Knowing how difficult and expensive it can be to join a gym or to purchase exercise equipment, I found three simple ways to get more exercise into my everyday life that I would like share with you. ,
The simple act of putting one foot in front of the other is the about the single best thing you can do for your health. Some of the benefits of walking are:
- Reduces the risks of heart attacks and strokes.
- Fends off diabetes.
- Increases your mind and trims your waist.
I do a lot of walking each day as I go from gate to gate at airports or from meeting to meetings at client officers. I have worn a pedometer at times to see how many steps I make in an average day and have discovered that, on an average, I make 20,000 steps just in those activates alone.
You might want to measure your routine walking also. The more you walk the more health benefits you get.
A study from the Center of Disease Control reports that sitting for long period of time is not healthy. Individuals who sit for extended periods of time are 54% more likely to have a heart attack than more active individuals. Men who sit more than 6 hours a day have a 20% higher mortality rate. Women have a 40% higher mortality rate. If you sit for more than 23 hours a week, you are 64% more likely to die from heart disease than more active individuals.
Regular exercise does not counteract the effects of prolonged sitting. The only way to reduce or eliminate the negative impact of prolonged sitting is to stand more frequently throughout the day. The benefits of standing increases focus, alertness, and energy level. All of these elements can reduce or slow the effects of some of the common ailments that I see, like heart disease, high blood pressure, and stroke.
Sleeping serves as an exercise. Surprised? Adequate sleep is a key part of a healthy lifestyle. If you do not get enough sleep, your heart, weight, and even your mind can be affected. However, the restorative benefits of sleep cannot be obtained unless we make a commitment to exercise healthy sleep habits. The Better Sleep Council has come up these tips for better sleep.
Have a consistent bedtime.
The simple act of going to bed and waking up at the same time every day, including weekends, will lead to unbroken sleep every night.
Ditch the electronics.
Cell phones, computers, and televisions create light, sound, and potential distractions, which make sleep difficult. By getting them out of the bedroom, you make your bedroom a haven for good sleep.
Set a two-hour limit.
Finish eating, exercising, and working at the computer at least two hours before bedtime.
It is clear, even the smallest amount of exercise can do us a lot of good. Therefore, keep these thoughts in mind as you look to get more exercise into your everyday life.
1. There is an exercise program for everyone.
Speak to your health care provider to come up with the right program for you.
2. Increase your heart rate.
Increasing your heart rate is the key. Exercising, by walking, and standing are easy ways to increase your heart rate, while doing everyday activities.
3. Sleep is exercise.
Restorative sleep can boost the benefits of exercise. Exercise healthy sleep habits to improve your overall health.
Good luck and have fun as you get more exercise into your everyday life.