Read Online The Dash Diet Weight Loss Solution: 2 Weeks to Drop Pounds, Boost Metabolism, and Get Healthy (A DASH Diet Book) by Marla Heller - Free Book Online
Authors: Marla Heller
Tags: Health & Fitness / Diets
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place or on a treadmill for a few minutes. Or better yet, go outside for a walk.
That was all so easy. It’s so simple to add little bits of activity to your day. It is especially important to find things that are fun for you. If you are very social, then exercising or walking with a friend will be something you are more likely to continue.
Team and competitive sports appeal to many people. If your schedule is very hectic, you may want an exercise that you can do at home, to minimize changing and transit time. If you really hate to exercise, having a personal trainer with scheduled appointments may be what is needed to stay on track. If you are already physically active, trying something new may be the ticket to boosting your metabolism.
When you think about the kinds of activities you should be doing, consider cardio or
aerobic activity as the first line of defense against weight creep, heart disease, diabetes, hypertension, and all those other bad things. You want to do some kind of aerobic
activity most days of the week. Next should be some kind of strength exercise. I cannot emphasize enough how much benefit you will get from that type of exercise. By toning
and firming your muscles, you will literally make your body feel and look much
younger. Once or twice a week should be enough. You may also find benefit from
balance and flexibility exercises such as yoga or tai chi, which you can do several times per week, or even daily.
Your goal should be to do something most days of the week. If you try to exercise
every day, you are likely to hit at least five days a week. However, if you plan to exercise five days a week, you are likely to hit only three days, and pretty soon, you are maybe exercising one day a week. Once you have started to exercise on a regular basis, think about how much time you are devoting to activity. If you are trying to lose weight, most people need 60 minutes of activity each day. Once you get to the maintenance phase, 30
minutes daily should be good. Unless you want to do more. (Yay!)
Walking, jogging, or running require very little equipment and are very low-cost. You can even walk in place in front of your TV if it isn’t safe outside or the weather isn’t good enough. Get a pedometer to track your steps. To be healthy, it is recommended that most people take 10,000 steps per day. You may be shocked at how low your number is.
But everyone starts somewhere, and you can slowly increase your numbers to bring them closer to the 10,000 steps goal. Walking around the office, the neighborhood, or even at home is an easy way to get started. Remember that sitting all day really slows down your metabolism, making it more of a challenge to get any benefit out of small amounts of
exercise. So start to make your entire day more active, to get more of a payoff.
For strength exercises, you can go to a gym or use small weights or bands at home. I
have used and often recommend the strength exercises that you will find in the Strong Women series of books by Miriam Nelson, PhD. Pilates can also improve strength and
can be done at home with videos or in classes at your local park district or gym.
If you have mobility problems, try chair exercising. Put on some music, and move and
groove in your seat. There was a recent news article about a woman with knee problems who went to a Zumba class and did all the movements while seated. She lost 70 pounds
in a year. By that time, her joints didn’t hurt as much, and she was able to do more
activity, which further propelled her weight loss. But you don’t have to go to a class.
You could watch a video or do Zumba with a DVD or video game. Water exercise can
also be great for people with mobility problems. Many hospitals have health centers with
“arthritis pools,” which are much warmer and make movement much easier.
Video games now can actually help you become more active while at home and fit into
your own schedule. Of course, videos or walking
That was all so easy. It’s so simple to add little bits of activity to your day. It is especially important to find things that are fun for you. If you are very social, then exercising or walking with a friend will be something you are more likely to continue.
Team and competitive sports appeal to many people. If your schedule is very hectic, you may want an exercise that you can do at home, to minimize changing and transit time. If you really hate to exercise, having a personal trainer with scheduled appointments may be what is needed to stay on track. If you are already physically active, trying something new may be the ticket to boosting your metabolism.
When you think about the kinds of activities you should be doing, consider cardio or
aerobic activity as the first line of defense against weight creep, heart disease, diabetes, hypertension, and all those other bad things. You want to do some kind of aerobic
activity most days of the week. Next should be some kind of strength exercise. I cannot emphasize enough how much benefit you will get from that type of exercise. By toning
and firming your muscles, you will literally make your body feel and look much
younger. Once or twice a week should be enough. You may also find benefit from
balance and flexibility exercises such as yoga or tai chi, which you can do several times per week, or even daily.
Your goal should be to do something most days of the week. If you try to exercise
every day, you are likely to hit at least five days a week. However, if you plan to exercise five days a week, you are likely to hit only three days, and pretty soon, you are maybe exercising one day a week. Once you have started to exercise on a regular basis, think about how much time you are devoting to activity. If you are trying to lose weight, most people need 60 minutes of activity each day. Once you get to the maintenance phase, 30
minutes daily should be good. Unless you want to do more. (Yay!)
Walking, jogging, or running require very little equipment and are very low-cost. You can even walk in place in front of your TV if it isn’t safe outside or the weather isn’t good enough. Get a pedometer to track your steps. To be healthy, it is recommended that most people take 10,000 steps per day. You may be shocked at how low your number is.
But everyone starts somewhere, and you can slowly increase your numbers to bring them closer to the 10,000 steps goal. Walking around the office, the neighborhood, or even at home is an easy way to get started. Remember that sitting all day really slows down your metabolism, making it more of a challenge to get any benefit out of small amounts of
exercise. So start to make your entire day more active, to get more of a payoff.
For strength exercises, you can go to a gym or use small weights or bands at home. I
have used and often recommend the strength exercises that you will find in the Strong Women series of books by Miriam Nelson, PhD. Pilates can also improve strength and
can be done at home with videos or in classes at your local park district or gym.
If you have mobility problems, try chair exercising. Put on some music, and move and
groove in your seat. There was a recent news article about a woman with knee problems who went to a Zumba class and did all the movements while seated. She lost 70 pounds
in a year. By that time, her joints didn’t hurt as much, and she was able to do more
activity, which further propelled her weight loss. But you don’t have to go to a class.
You could watch a video or do Zumba with a DVD or video game. Water exercise can
also be great for people with mobility problems. Many hospitals have health centers with
“arthritis pools,” which are much warmer and make movement much easier.
Video games now can actually help you become more active while at home and fit into
your own schedule. Of course, videos or walking
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