1st September 2010
A Smile is a powerful weapon. You can even break ice with it.
What an absolutely gorgeous morning, the sunrise was beautiful and I enjoyed it whilst walking Alfie, we managed a mile, he has to sniff everything! We were out 40 minutes though so not a fast pace at all.
However slow or not – it’s moving and for someone who suffer with lower back pain permanently keeping active really is important to me. When I get out of bed in a morning seriously, I look like an 80 year old hobbling to the bathroom, everything from my back down hurts including my feet, so yes activity matters because believe it or not it does help to relieve the pain.
Now you may not have such problems, but activity is still important, its one of the key elements of weight loss and it doesn’t have to be an intense workout at the gym or exercise class it can be much more subtle.
It’s important to find everyday ways to get moving because small changes really do add up! Yesterday I earnt 5 points on my pedometer just by adding a couple of those walks with Alfie to my day, and a walk round the shops.
"Washing windows, scrubbing floors, pacing while on the phone... All of these count towards additional activity, as long as it is additional. You could multitask in terms of doing activity and getting things done around the house. Spend an hour cleaning out the cupboards on a weekend. That will be your hour of activity instead of going to the gym and walking on the treadmill at a 3mph pace.
When it comes to improving your activity level, start small and adopt the mantra:
'Anything is better than nothing'.
Here’s a few suggestions to help you increase your daily physical activity, you'll find that moving a little bit more isn't as hard as you think.
At Home
Get off the Couch
You've had a long day at work, dinner has been cooked and cleaned up, and you've been looking forward to watching your favourite TV show all day. Great! Use this opportunity to do an advert break workout. Try completing one set of 20 lunges, squats, crunches, arm circles or as many push-ups as you can per break. Repeat this for each ad break during your show (even better if you're watching an hour long programme!).
Brush and Squeeze
Use the time that you're brushing your teeth to squeeze your rear muscles. Hold for one count and repeat. Do this trick in the morning and at night.
Use Your Steps
While you can probably lug your overstuffed shopping bags from the car to your kitchen in one trip, you'll burn extra calories by making multiple trips back and forth. The will also help your back, less strain!
Squat at Every Opportunity
Instead of thinking, 'I don't feel like picking that up now', view a cluttered floor as a chance to get some leg work in. Bend your knees when putting away clothes, shoes and everything else that isn't where it should be.
Do it Yourself
Around the house, try mowing your lawn with an old-fashioned push mower, or take an afternoon to tend the garden or add a new coat of paint to a room or two. In the kitchen, instead of using a food processor or buying produce pre-cleaned, cut and bagged, chop fresh vegetables. And mix ingredients with a spoon using elbow grease if an electric mixer isn't necessary.
At the Office
The Desk Workout
To strengthen calf and abs muscles - and to help with your posture - sit up straight and squeeze in your stomach as you lift up on your toes to tighten your calves. Work the calf muscles further and shape up your ankles by stretching your leg and pointing your toes forward and backward 20 times, then circle your feet and ankles 20 times on each foot.
Stand Up
Whenever you pick up your phone, stand up at your desk to give your body a stretch and an energy boost. Try to keep files you use often in an overhead compartment so that you need to stand up to reach them.
Go the Distance
Start using the toilets further away from your desk. Refill your water at a cooler that's on the other side of the office. Schedule a 'daily reminder' to walk a lap around your office; it's a great opportunity to meet new colleagues, and no one will know your ulterior motive.
Move Before You Eat
Put your snacks in the kitchen so that you have to move for food, and do a lap or two around the office before sitting down with it.
While on Holiday
Ocean Moves
The possibilities for aquatic exercise at the beach are nearly limitless: swimming, bodysurfing, boogie boarding, surfing, windsurfing, kayaking, snorkeling and waist-deep water walking.
Sand Solutions
Want to stay dry? Grab some buckets and shovels; get to work on building a large sand castle or sculpture. All of that digging and scooping will give your arms a great workout. Make friends with your beach blanket neighbours and organise a game of beach volleyball or footie.
Give Your Car a Holiday
Turn an ice cream excursion into walk with the family. Walk to a shop to pick up groceries and snacks. Visit a nearby playground with your children and push them on the swings or do pull-ups on the bars.
Keep Going
Set mini activity goals for yourself and try to take advantage of every opportunity to move. Use excuses like 'I have to go to the postbox', or 'I need to visit the ATM' to enjoy some fresh air and walk. Change your mindset about necessary chores being something you have to do, and turn life's odd jobs into healthier lifestyle choices.
Remember life starts now
Are you living yet?
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