If you can do a good thirty minute walk you can get more exercise value out of it by adding some different speed to your routine. Walk in intervals of slow and fast and push yourself a bit. Speed walking has as much aerobic value as jogging, and is a lot easier on your joints. Here’s how.
- Walk at your usual pace for three minutes.
- Increase the speed for one minute.
- Go back to your normal speed for three minutes.
- Repeat this till you hit your 30 minutes.
As you get more fit increase the fast time and decrease the slow. Of course ask your doctor about pushing yourself to a faster pace. I think you’ll find that your doctor is pleased with your efforts. They don’t hear that a lot.
TODAY: TRY AT LEAST ONE FASTER INTERVAL OF WALKING.
You may think that exercise equipment is too expensive or takes up too much space. Well maybe you already have some and don’t know it. You likely have a stepper. It’s right there, going between the floors of your house. Honest. It will work just like the machine. Maybe even better because it will actually take you somewhere! Try bringing in packages one at a time. Taking laundry downstairs piece by piece rather than filling up a basket full before heading down. Remember, when you weight less you’ll be carrying less too.
TODAY: GO UP AND DOWN THE STAIRS A FEW TIMES.
If you don’t get time to do a full workout, don’t give up. You only need 30 minutes a day, and it doesn’t have to all be at once. It only takes a mere 10 minutes at a time. Start with 10 when you wake up. 10 at lunch. And the last 10 in the evening, while watching TV is fine, or take a walk after dinner with your spouse or ride your bike with the kids. You may even have a basketball hoop at your house that has been ignored for a while. Take a few shots and dribble away some calories.
You get the idea. Now get motivated for a few minutes.
TODAY: GET 30 MINUTES OF EXERCISE.
Walking is good for your heart beat. It helps keep it beating! Studies ahow that mortality rates among retired men who walk less than one mile per day were nearly twice that among those who walked more than two miles per day. The health benefits and weight loss that comes from walking outweigh… you.
TODAY: WALK
The weekend is here . You can reward yourself for dieting all week but use some common sense. You simply cant’ stick to a restrictive diet forever. So enjoy some special foods. Do not waste calories on the same burgers, fries, pizza, and chips. Have the really good stuff. You aren’t goingt to limit what you eat, just how much. Stick to high protein and high fiber when you can. But enjoy what you eat this weekend and Monday you won’t feel like your diet has the deck stacked against you.
TODAY: GET SOME EXTRA ACTIVITY TO BURN YOUR EXTRA CALORIES.
No time for a workout? I’m sure you have 30 seconds. Researchers have found that a measly half minute sprint on a stationary bike 4 to 6 times a week can fire up your cells to get more energy (glucose) from food. It will help keep diabetes away. It’s not enough to really aid in your weight-loss. But it will really help your muscles, bones and even your mood.
You still need that half hour of walking a day, but these little sprints will really make you feel like you’re doing something good, and maybe inspire a few longer sessions too.
TODAY: DO A FEW HALF MINUTE SPRINTS ON AN EXERCISE BIKE, STEPPER OR JUST AN EXTRA FAST WALK.
I told you about the pedometer exercise plan where you add steps to your daily routine, but you don’t need a pedometer. You can use your watch and still have your exercise add up..
If you’re finding it hard to get motivated or it seems like you’ll never get that 30 minutes of walking in each day, start with just 5. But do it 5 minutes out of your front door and then 5 minutes back. That’s easy isn’t it? It even sounds easier. Come on… you can walk for five minutes and turn around and come back. Do that three times a day and you’ve met your daily goal. Then when you’re ready add a couple of minutes. It will just get easier and easier. It’s simple math that even a diet dummy can figure out.
TODAY: PUT ON YOUR WATCH AND WALKING SHOES.
Daily Nag, Exercise, Healthy Recipes | Diet Nag | 
October 28, 2010 6:15 am | 
Comments (0) 
Subscribe