Exercise With Mindset of Fun
The New York Times published an article recently about the science behind exercise music. The music that a casual stroll walking at 3 mph should listen to music between 115 and 118 beats per minute. A power walker at 4.5 mph should listen to music between 137 and 139 beats per minute. Interestingly, if you’re a rock fan, most rock songs don’t keep up with the tempo consistently for workout purposes. Dance music is what is optimum. A survey recently done by exercise walkers indicated their favorite song is the theme song to the movie Rocky!
How much do you walk per day? How much activity do you get in compared to your television watching time? Assess how far you walk in a day. Also, on the same day, record how long you sit in a day.
Some of us can’t help how little we walk! The workplace has become so modernized that we rarely need to leave the hub that it our desk. Between the phone, e-mail, and inter-office mail deliveries, there’s not much walking going on in a typical day. Want to know more exactly about your activity? You can purchase a pedometer. They are fun. The optimum level of activity is 10,000 steps per day. Keep track of your steps and compete with yourself to increase your steps each day or week.
Find ways to walk more by using simple tricks like parking further away or try to use the stairs all day at work (if you work on the 15th floor perhaps you could get off the elevator 2-3 floors early and walk up). Take breaks and walk around your office, walk over to a co-worker instead of sending an e-mail. Even if you take fifteen minuets of your lunch break to walk around the block you will be increasing your daily activity. Every little bit helps.
A sedentary lifestyle is characterized by a lot of sitting or remaining inactive for most of the day (for example, in an office), with little or no exercise. It is believed to be a factor in obesity, and, as such, may contribute to other diseases, such as type II diabetes, heart disease, depression and even hemorrhoids. Lack of exercise causes muscle atrophy, i.e. shrinking and weakening of the muscles, which in turn increases susceptibility to physical injury.
People whine they don’t have time. But little things can add up. If you take a bus or train, get off early and walk a little, if the weather is nice. While watching TV, work out a little – or at least stretch. Do something in your a yard. Dance in your house! Maybe while doing the dusting, dance and move to some music while cleaning. Walk around the house while talking on the phone. Almost everyone has a cordless phone these days. Do you sit or multi-task while on the phone??
There are lots of little things you can do when you think about it. Over a period of time they will get you into the habit of choosing an active alternative to the every day things you do. And it can add up!
Staying at home watching your favorite TV show can be real disaster for your appearance – it is widely known. According to some studies one hour spent in front of TV will give you extra 200 calories, that could be burned. For an year this means about 10-12 extra pounds! This is a lot of extra weight!
For me, I have a small television in front of my treadmill. As I walk on my treadmill, I turn the television on to closed captioning so I can read what is being said. I also wear an iPod so I have double distractions! Also, get up (no remote) and turn off the television. Take a walk with your family for quality time. Do an activity together as a family.
Exercise is a mindset. Make it a way of life where you miss it if you don’t do it. Activity equals weight loss and maintenance. Exercise and activity are a way of life – a healthy, fit, and ideal weight life.
Believe In Yourself,
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator