On this 41st Anniversary of the first moon landing, let’s use those famous words to get moving.
Here is some more walking data to chew on. Walking is great because anybody can do it. It doesn’t really take any special equipment other than comfortable shoes and a watch to keep track of your schedule. There is a proper way to get the most out of it though.
Start every walk by doing a few stretching exercises so you warm up your muscles for 5-10 minutes. Then hit the bricks. Walk at a brisk pace that will get your heart rate up a bit and generate a sweat. Do that for 30 minutes then slow down to an easy speed for 5 minutes to cool down. Then finish by doing a few more stretches before hitting the shower.
On a couple of days weekly (like weekends) walk twice as long. If you can’t do that yet, work up to it.
It’s important to remember that you should never take no more than 1 to 2 days off a week. Believe it or not, you’ll actually get hooked on the habit after 14 days.
It all starts with that first step. You’ll feel better, sleep better and make “one giant leap” to dieting success.
TODAY: DO I REALLY HAVE TO TELL YOU TO WALK AGAIN? I KNOW, I’M NAGGING.
The burst exercise plan seems to have a greater effect on my bike. That’s when you do short 30 second bursts every few minutes while you’re walking, riding a bike, using a stepper… whatever you’re doing to exert yourself. Studies have shown that it increases the overall effectiveness of your exercise and gives you more residual calorie burning. It’s sort of exercise kinetic energy. That is, you get the locomotive going faster and it takes longer for it to stop.
Of course you will notice it because you will have the satisfying pore cleansing sweat for a bit longer when you’re done.
TODAY: DO SOME BURSTS WHILE YOU EXERCISE. (WALK, RIDE OR WHATEVER)
The weekend is here. I don’t know about you, but it’s been a tough week. Take a few minutes today to plan an extended walk or bike ride tomorrow morning. The respite that a good long outing will bring should be something to look forward to. I always am stunned when I see someone walking and talking on their cell phone. Even wearing ear buds and listening to music seems like a missed opportunity. You get to know your environment more when you actually experience it first hand. You get to know your body better when you’re paying attention to it while you exercise. Finally you get to let your brain work and solve problems or create ideas from the seeds of information you plant there.
They have found that the left, right brain communication and activity increases when you walk. It’s good for Alzheimer’s patients and for keeping senior brains active. So if you’re not “senior” just think what benefits you can reap. Or… just think.
TODAY: PLAN YOUR EXERCISE FOR THE WEEKEND.
Okay, I admit it. I had stopped riding my bike for a while. It was because of any number of convenient excuses. Not enough time, too cold, too hot, too wet… too lazy. I actually had to get spider webs off the tires, (I hate spiders.) before re-inflating them. It was simply a matter of motivation. I know I have to burn more calories. The bike works for me. I had grown to really look forward to the rides, especially longer ones on Saturday mornings. But for some reason I lost interest and it took mustering up energy again to get back in the saddle.
You may have a stepper, rider, weights, skates, or walking shoes that need to be dusted off. Now is as good a time as any to get going again. Take it easy at first. Getting stiff will just give you an excuse to stop again. Then watch your endurance go up and your weight go down. You’ll remember how. It’s just like riding a bike.
TODAY: START A NEW, OLD EXERCISE ROUTINE.
Newton’s First Law of Motion states: “An object in motion tends to stay in motion and an object at rest tends to stay at rest, unless acted on by an outside force.” Sound familiar? It pretty much describes how we let ourselves gain weight and resist loosing it. It’s time that you act on it. So get moving and lay off the (Fig) Newtons.
TODAY: TAKE AN EXTENDED WALK.
We’re creatures of habit. Chances are that you have a daily schedule that is within minutes of being the same every single day. The same wake-up time, meals, relaxation, computer, even sitting in the same place to do it all. Well now you need to add another scheduled time. Schedule a specific time to walk every day. Morning, noon, after dinner, whatever will work for you. Morning is most likely the best because you can adjust your existing schedule for it easier. You also will be less likely to skip it because you are tired, too busy, or just lazy.
Start by walking the neighborhood route I suggested yesterday. Walk that same route every day at the same time, every day for a week. Then alternate with another route for a week. Then the magic happens. Studies show that doing something for 14 days will imprint the action on your brain. You will then do it as your routine and actually miss it if you change it. You will also begin to get a lot of satisfaction out of your dedicated success.
Beginning today, start every day on the right foot.
TODAY: SCHEDULE YOUR WALKING TIME AND WALK THE NEIGHBORHOOD
Changing up your exercise routine is the best way to prevent a weight loss plateau. You ought to change it every 4 to 6 weeks. It will also reduce your boredom and keep you going. Since the weather is changing too, it will give you more opportunities. So decide on new exercises, a new route to walk, new places to go and a new attitude. Just get out there!
TODAY: PICK A NEW EXERCISE ROUTINE FOR THE NEXT FEW WEEKS.
On this 41st Anniversary of the first moon landing, let’s use those famous words to get moving.
Daily Nag, Exercise | Diet Nag | 
July 20, 2010 6:18 am | 
Comments (0) 
Subscribe