Posts Tagged : exercise

Get More MOVEment in Your Day!

Stuck in an office all day or just don’t have a job that keeps you MOVING?

Movement comes in all forms: Jumping jacks, taking the stairs, parking farther from the building and walking — if you want to burn more calories and improve your health, find simple ways to boost your calorie burn. You can also swap your office chair for an exercise ball. Encourage your co-workers to join you in a lunch-break walk.

You don’t have to exercise for hours and hours a day to feel and see a difference in your physique. With proper nutrition, and small, realistic changes, you will begin to see a shift in your weight and health.

 

 

10 Walking for Fitness Tips

The warmer weather is here and many of us love to get outdoors and enjoy it while we can!

One of the most simple and inexpensive ways to burn calories and get in shape is walking.

Here are 10 Skinny Life tips to help get you on the move and burning calories . . .

1.  Make your walking workout FUN! Many people find a friend or walking partner to help them stay motivated and on the move. If you love listening to music while you walk, make some fun playlists. Maybe you prefer listening to nature and enjoy the sounds and sights surrounding you. Whatever you enjoy, figure it out, and move your body.

2.  Take a different path! If you are getting bored with the same scenery, find a new route, walk some hills, or go on a hike.

3.  Wear sunscreen and protect the beautiful skin you are in! A sunburn will only make you feel uncomfortable and get you out of the new routine you just began.

4.  Bring along water! Make sure you are staying hydrated, especially if going on long walks or in the heat of the day.

5.  Get a pedometer and start tracking your steps. This is a great way to stay motivated and walk a few more steps than you did the day before.

6.  Watch your posture! Swing your arms. Keep your head up, back straight and abdomen flat. Point your toes straight ahead. Take long strides, but don’t strain.  This will help keep you from aching all over – including your back.

7.  How is your heart rate and breathing? Walk at a challenging pace that elevates your heart rate, but don’t over do it — especially if you are a beginner. You should be able to talk and carry on a conversation while you are walking. If you can’t, you may be pushing yourself too fast and too hard.

8.  Warm up for about 5 to 10 minutes before going on your walk.

9.  Invest in good shoes! The wrong shoes will give you blisters and leave your feet feeling painful and achy! Make sure you shoes are cushioned and fit properly — most people get a size or two larger than what they typically wear to ensure that their feet and thicker socks will fit inside of their shoes comfortably. Most shoe stores will take the time to help you find the perfect fit shoes for your shape of foot, arch, etc.

10.  Check with a doctor and make sure you don’t have any unknown boundaries.

And one last tip . . . MAKE IT FUN! The Skinny Life is all about moving your body in a way you enjoy, that keeps you motivated, and helps you stay physically active.

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Photo Source: Unknown

 

 

 

 

These Boots (and Sneakers) Were Made for Walking

Walking is my exercise of choice. I have a few avid runner friends who’ve tried to convert me, but walking is just so much more appealing to me. Whether I’m enjoying the city sidewalks, exploring the trails around town, or hiking in the foothills, I always feel better after a walk outdoors. And based on some research I recently came across, I’m totally okay with that.

In “Walking Is the Superfood of Fitness, Experts Say,” a Reuters article that pulls together some of the latest research on walking, I learned that the key to being truly healthy is daily movement. The article focuses on research done by biomechanist Katy Bowman for her book Move Your DNA: Restore Your Health Through Natural Movement. Bowman explains that our bodies need “movement nutrients” just as much as dietary nutrients. Our bodies were designed to move each and every day—throughout the day.

Bowman uses the term “actively sedentary” to refer to individuals who run 10 miles each morning before spending all of their working hours sitting at a desk. If this describes your own routine, it may not be as effective as you think or hope. As Bowman puts it, “You can’t offset 10 hours of stillness with one hour of exercise.”

Being a freelancer who works from home, I can relate to this dilemma—not running 10 miles each morning, but definitely a burst of exercise followed by large chunks of time sitting at my computer. So what’s the solution?

The article makes mention of an Indiana University study that showed the ill effects of sitting for extended periods of time can be offset to some degree just by getting up for a 5-minute walk every hour. In some offices, this can be accomplished by taking the long way to the restroom or water cooler. For me at home, I can do simple things like take our dog around the block, or I can take a break from my work to put the laundry in the dryer and grab the mail from down the block. Even if I need to use a timer to get myself into the habit, this seems like an easy way to make sure I get my quota of movement nutrients in each day.

Ultimately, we all know that exercise is an essential part of the optimal health equation. Whether you choose walking or something else, just make sure it’s something you truly enjoy doing so you’re more likely to stick with it. If you can work some movement into your routine throughout the day, your body will thank you for it.

What are your favorite ways to get moving throughout the day?

 

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Written by Paula Widish