I want you to think about how you can fit more movement into your day & maybe inspire you to get outside doing it. Exercise & variety is so important to everyone.
Fitness has been shown to play such an important part in our brain performance, mental & emotional health, prevention of disease & recovery. Being fit & improving overall wellbeing can help increase confidence in individuals, which can have a huge impact on their career success which is bigger than having the perfect body.
We know exercise releases endorphins that make us feel good & decrease stress, so why isn’t everyone doing it 6 days a week? Why are people still finding excuses?
It doesn’t have to be hard core workouts. Finding something you enjoy is the key. Although resistance training is the best thing, you can still do just 2 x 30min sessions a week & whatever else you like for the other days. Pick any recreational sport or hobby that involves moving a lot, whether it be tennis, table tennis, golf (without the cart), bowling, dancing. Not video games or board games where you are sitting.
Heart disease is the leading cause of death in Australian women - at three times the rate of breast cancer. The good news? There's an easy way to cut your risk. You can probably guess some of the main risk factors for heart disease. But what's the number one cause? Inactivity!
If you have a lot of work meetings, maybe you could get a tall table to stand around, or take your mtg outside & walk while you talk. It’s not that crazy, & getting the fresh air will do you even more good.
So most people go from a heated house to car to office & back in their car to home & maybe a stop at the gym. All heated environments where germs fester & we get everyone’s colds etc. It’s been proven that those who get more daily fresh air (especially ocean air) live a longer & healthier life. Inhaling fresh air helps clear your lungs and enables you to take deeper, longer breaths of air -- which increases the amount of oxygen that's transported to your body's cells. Oxygen improves our mood, our brain function & increases our energy.
Then there’s the other big thing called the Sun. Spending about 30 minutes in the sun can provide you with nearly a day's supply of vitamin D through skin absorption. Having enough vitamin D in your body helps your bones form properly, which reduces your risk of developing bone diseases such as osteoporosis.
According to research, people show more physical signs of relaxation -- including lower blood pressure and lower amounts of the stress hormone cortisol -- when they spent time in the forest rather than in the city.
Sunlight is also thought to help ward off depression and stress because the "happy" chemical serotonin is higher in the brain during the time of year when days are longer.
SO HOW CAN YOU INTRODUCE MORE INCIDENTAL EXERCISE INTO YOUR DAY?
- • Don’t forget that incidental exercise adds up, like walking to the supermarket instead of driving, or taking the stairs instead of the lift.
- • Talking on the telephone? Instead of sitting down, walk around while you chat. If you’re on your mobile, a brisk walk around the block or local park.
- • Use your ad breaks! There’s at least eight minutes of ads per 30 minutes of television watched, so spend that time doing star jumps, abs, using your foam roller, going up and down your stairs or dancing with the kids. Just get moving.
- • Take a five minute stretching break instead of a coffee break at work
- • Take the kids to the park on the weekend. Ride bikes or scooters. Be an example to your kids.
- • Go for a bush walk with friends instead of the BBQ (have a BBQ in the park after instead)
- • Get out in the garden. Spend some time each week planting, watering and tending to your garden. Mow the lawn! It will work up a sweat.
- • Be more active in the workplace – walk to the printer, instead of sending an email, walk to the person’s desk rather than call, stand up rather than sit when answering the phone, keep a glass of water on your desk & the big bottle in the break room so you have to keep filling up.
- • Park further away. Choose the furthest car space in the carpark, or better still, leave the car at home and walk to the shops.
- • Join your work colleagues for a lunchtime walk, swim or sports game once a week.
- • Get a dog that has to be walked!
Guest Author: Carolyn Smith www.inspiredfintnesssolutions.com.au