Friday, July 8, 2011

Exercise? Uh-oh...

Most of us don’t find exercising fun, including myself, but we know it’s a must to stay healthy and (let’s admit it) look good.
I am subscribed to www.LifeScript.com and sometimes they send pretty useful tips of my like. I share with you the summary of their article: “The Exercise-Hater’s Workout Guide”.

[“ …Exercise is too important to your health to skip, Beckerman says. It improves heart function, keeps weight down, build bones and muscles, and keeps you happier.

“There are more choices than ever to make exercise and activity fun and flexible,” Beckerman says. Read on for his 12 suggestions.

1. ‘Big Box’ Shop-Walk
You make a shopping run at least once a week to “big box” stores like Target, Costco or Wal-Mart, right? So get some exercise while you stock up. It’s a perfect place for a walk.

These tips make a big-box workout more effective: 

·      Do your walk after you’ve shopped, so you get the added fat-burning benefit of pushing a heavy cart.
 


2. Do the Texas Two-Step

Dancing is the ultimate non-exerciser’s workout, Beckerman says. 

It’s fun and helps improve balance, flexibility and coordination. Plus, you can do it on a date with your mate. 

For a greater cardio workout, try salsa, hip-hop or belly dancing. “Dancing burns as many calories as jogging or cycling,” Beckerman says. 

If you're 160 pounds, sashaying around a ballroom for an hour will use 219 calories. 

Tango, anyone?



3. Become a DIY-er

Homeownership has many benefits, but exercise? Yep. 

“Mowing the lawn expends as much energy as aerobic exercise training,” Beckerman says. 

How much? For every 30 minutes spent pushing a mower, raking leaves, gardening, vacuuming floors or washing windows, a 150-pound person burns 130-190 calories, according to the American Diabetes Association.
Digging light earth and shoveling snow uses 200 calories per 30 minutes. And sweeping floors, light carpentry, and dusting furniture: 90-100 calories.
 

4. Exer-Gaming
Manufacturers have been designing more “aerobic” games to get people off the couch and on their feet – with the controller in their hands.
Games like Dance, Dance Revolution by Konami and In the Groove by RedOctane provide a mat that reads your fast-paced dance steps. Nintendo's Wii focuses on the classics, such as tennis, baseball, ski jumping, rope courses, hula hoop, boxing and even yoga.
According to a 2009 American Council on Exercise study, Wii Fit users spent 100 calories every 30 minutes on the device. Of course, actual activities (step aerobics, hula hoop or boxing) burn more calories, the researchers say, but it’s better than couch surfing.
5. Join a Sports League
Even though you’re not a kid anymore, go out for the softball team.
“Injecting a little competition into your workout makes it more exciting than pressing the incline button on a treadmill.”
Plus, having your teammates count on you will keep you motivated to committed to regular practices and games.

6. Commercial Workout
“You can burn 20 calories in two minutes pretty easily if you get intense about it,” Beckerman says. Do the math: You could spend 100 calories during an hour of TV watching with 10 minutes of commercial breaks.
By intense, he means anything that will get your heart rate up and form beads of sweat on your brow. So try jumping jacks or some of the fast moves on the reality show, “Dance Your Ass Off.”

7. Take on Tai Chi
Tai chi is a centuries-old tradition of beautifully choreographed sequences, described by some as “moving meditation.” Its purposeful movements isolate muscle groups and improve strength, balance and coordination, Beckerman says.
Tai chi doesn’t burn calories fast, but its health effects are great: better balance, lower blood pressure and heart rates, and stronger bone density, Beckerman says. It’s also a stress-buster.

8. Try Yoga
Like tai chi, yoga is low-impact, which makes it a great exercise option for nearly everyone.
Once you learn the movements, yoga can be practiced anywhere – from your living room to a favorite park. All you need are comfortable clothes and a towel or mat.
Its lower-intensity moves won’t burn enough calories to lose significant weight, Beckerman says. But the practice is great for strength training, flexibility and balance.

9. Run a race
Do you need a kick-start to exercise? Sign up for a local 5K or a charity walk. Circle the date on your calendar and start practicing several times a week before the big day.
On race day, crowds of strangers cheering you will probably push you to your own personal record.

10. Try Trekking Poles
Even if your neighborhood is nothing but paved sidewalks and streets, trekking or hiking poles could add oomph to your regular walk.
“Research shows that the combined upper body and leg motion increase your heart rate by about 16% and your calories burned by about 22%,” Beckerman says. “The end result: You might burn an additional 100 calories after one hour of walking.”

11. Step It Up
A daily dash up your office stairs can burn up to 85 calories in 10 minutes.
Here’s one case where weighing more is a benefit. That’s because heavier people are “lifting” more weight, so they burn more calories.

12. After-Dinner Strolls
Do like Europeans do. Take a walk with your family after dinner.
“Just 20 minutes of strolling at a comfortable pace will be enough to get caught up on your kids’ latest exploits, your spouse’s trials and tribulations at work, or will give you a great chance for introspection and alone time,” Beckerman says. “And you can burn 50-100 calories, which adds up if you keep it going.””] *



So there you have it! 
I will for sure get a jumping rope, try the walks after dinner, dancing, I already like yoga (find videos on netflix or online) and do house chores. 
Which one are you willing to try out?



-Cass

1 comment:

Thank You! for sharing your thoughts...

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