Tips To Get More Physical Activity In Your Day

Do You Struggle to Find Time For Physical Activity?

A 14 year study showed that people who get 2.5 hours (150 minutes) of moderate-intensity aerobic physical activity a week (for adults ages 18 to 65) lowered their risk of death by 31%. Those who exercised, but less than the recommendation, lowered their risk of premature death by 20%. Those who did not exercise at all had the highest risk of premature death.

The Bottom Line – any amount of physical activity is better than none!

So don’t just sit there!  Get more physical activity into your day! Make it fun and enjoyable. It doesn’t have be a chore. Dance with your kids, walk your pet, or listen to a podcast or music while you walk.

Your Action Plan

1. First, figure out how much movement you are getting daily. Use a Fitbit, a watch, a log book, or any tool that will give you this information. Monitor and log your movement for a week. You need to understand where you are now in order to know where you need to be.

2. Now that you know where you are, choose some kind of movement that you enjoy. If you’re the type of person who needs variety, be sure to have a few options to choose from.  What activities are on your list?

3. Commit to getting 10% more movement every week. For example, if your tracking shows that you are getting a total of 50 minutes a week, then your goal for the following week would be 55 minutes.

3. Continue tracking and increasing your weekly movement by 10% for a total of 4 weeks.

4. The amount of time you spend exercising doesn’t have to be all in one session. You can do 5 minutes here and 5 minutes there until it adds up to your goal time.

5.  Recognize and celebrate your accomplishments every week.

6. Share your goal with a friend or loved one to stay committed or even better, have them participate with you.

Do you work and already have a lot to juggle?  It’s hard enough to figure out how to fit everything into your day, yet alone find time for physical activity.

Here’s a short video that Jeannine Brown Miller, JBM HR Consulting Inc. and I put together with some simple suggestions on how to fit in more exercise during your work day.

I would love to be your virtual partner.

Let me know  that you’re committing to more physical activity in the next 30 days and I will be your best cheerleader! Together we CAN do this!

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Exercise Routine For Maximum Calorie Burn at ANY AGE

routine for maximum calorie burn at any age blog by maureen kemeny  holistic health coach buffalo ny

 

Pressed for time and still want to get great results in fitness and weight loss?

I’ve been using this effective and fun format for years. I love it because it doesn’t take a lot of time, I can do it at home and I can keep mixing up the exercises for variety. Less boredom = more commitment.

The format uses circuits, cycles and full body movements.  Remember, the more muscles you use, the more calories you burn. Always think of safety first and choose exercises that are appropriate for your fitness level. I’ve given some examples of exercises with each circuit, but you can substitute these exercises with your favorites.

A circuit is one completion of all the exercises in each category. A cycle is completed once you’ve progressed through all the categories: Strength, Cardio and Core exercises.

The only rest you take is the time it takes to set up for the next exercise. The less rest you take, the better.

Your TOTAL time commitment is 30 minutes. Each exercise is performed for only 30 seconds before you move on to the next exercise.  Use a stopwatch and stay true to the time. This means you are moving constantly. If you start to get tired, tell yourself “I only have to do this for 30 seconds. I can do anything for 30 seconds.”

If you keep up the intensity you WILL see results in fitness and calorie burn. If you take breaks, you will get results but you won’t get a maximum calorie burn.

Directions:

  1. Perform 3 Strength exercises for 30 seconds each (one circuit)
  2. Repeat the same 3 exercises again for a second circuit
  3. Next do 2 Cardio exercises for 30 seconds each (one circuit)
  4. Repeat the same two cardios for a second circuit.
  5. Finally do 2 Core exercises for 30 seconds each.

Now you’ve  finished Cycle 1. Continue in this order of Strength, Cardio, and Core until you complete cycle 4, then it’s cool-down time.

The Routine:

Warm-up – 3 minutes.

The idea with any warm-up is to get blood pumping to your muscles to prepare you for the work to come with less chance of injury. Don’t skip this step. If you are short on time, it’s better to take time away from the more intense part of your workout than the warm-up. Choose any activity that will help you warm up, like skipping, jumping jacks, or incline walk on treadmill. You can stick to the same activity for the 3 minutes or change it up.

Strength – 3 minutes

Perform 3 strength exercises for 30 seconds each, and then repeat the circuit. The first time through, choose body weight exercises or exercises that require little weight (3 to 8 pounds).

Cycle 1 Cycle 2 Cycle 3 Cycle 4
squat lunge step ups plank
push-up fly squat + row chest press
deadlift skater lunge plyometric squat lateral squat

Cardio – 2 minutes: 2 exercises performed for 30 seconds then repeat the circuit.

Cycle 1 Cycle 2 Cycle 3 Cycle 4
alternate knee lifts mountain climbers invisible jump rope lateral squats
jumping jacks run on the spot burpees stairs

Core: 1 minute: 2 exercises performed for 30 seconds.

Cycle 1 Cycle 2 Cycle 3 Cycle 4
reverse plank russian twist glute bridge marching side plank

Repeat the format of strength exercises + cardio + core for a total of 4 cycles = 24 minutes.

Change the exercises for each cycle. I’ve provided 4 examples, but you can substitute your own exercises. Each cycle is 6 minutes. If you are short on time, do fewer cycles.

Cool-down – 3 minutes

With a cool-down you want to gradually lower your heart rate. Don’t use static stretching. You want to be sure you are moving your body. Examples include walking and yoga sequences.

Remember that exercise isn’t always comfortable but you need to get comfortable with being uncomfortable to get the results you want.

Let me know in the comment section below how this routine worked for you, or tell us what your favorite routine is.

Disclaimer: The content above is for informational purposes only. No claim is made as to its effectiveness in any purpose. Use at your own risk. Be sure to get your doctor’s approval before starting an exercise regime.