The Oaks at Ojai
How much would you give to have a body that’s strong, youthful and fit? How much would you give to have a trimmer waistline or smaller hips?
You don’t have to "give" up anything expect some time. Just get sneaky and use the ideas you’ll find in this column. Why? Being overweight has become a international health concern and while young people are headed in that direction, it’s the adults who should be most concerned. Being over a comfortable weight increases risks of diabetes, hypertension, heart disease and possibly cancer. These are not things to play around with when we have alternatives.
So if you’re a busy person, like I am, you can still take care of your body and have a life. No running marathons, eating only celery sticks or doing 40 billion toe touches required. I promise.
Here’s the Busy Persons’ Workout for morning, noon and night, and the weekend too.
Every morning – Shake it out
After you get out of bed (and you may have to set the alarm for five minutes earlier if necessary) stretch. Stand tall and slowly reach for the ceiling as if you can really touch it. Hold that for a count of five, release and allow your shoulders to relax. Wiggle your shoulders, your arms, middle and legs. Pretend you’re a wet dog and shake all over. Repeat five times. This activity is to get you thinking about becoming more physical throughout the day. And it feels grand.
At lunch – Walk It Off
Whether you work inside the home or in an office, spend one half of your lunchtime walking. If you get just a half hour, you’ll need to be a good time manager, but get out and move. You can walk around the building, up and down flights of stairs, or do a few laps around the parking lot. Or if you’ re based at home drive to the mall and walk or walk around your neighborhood. Obviously you’ll want to wear shoes appropriate for walking, but if you cannot, choose shoes that are flat and support your foot.
In the evening – Really Activate
Now that the days are getting shorter, it’s so very tempting to come home, turn on the TV, zap dinner in the microwave and cuddle in for the night. This is the reason that I believe that between Halloween and Super Bowl Sunday is the worst time for weight gain. There are always occasions to eat snacks that you wouldn’t normally munch.
This is the time to activate. Change clothes, jump on your treadmill, walk around the block, cycle or use a workout video. Whatever you do after work, spend a minimum of ten minutes doing it. No, this will not burn oodles of calories, but it will give you more energy to get through dinner, helping the kids with homework and putting time in to complete your own evening chores.
Weekend - Super-Energize
Devote at least one hour each day of the weekend to an activity that increases your heartbeat, makes you perspire and lets you become a bit breathless. Get the family involved, especially if others are concerned about good health. One mom I know walks the playing field when the kids are busy with their soccer club. Another jogs the blocks around the school when her kids are at football practice. You do not have to sit still. (Just a hint: Weekend sports are always looking for participants and with kids programs’, they always need adults to help out with the teams.)
If you’re focusing on your own health, join a program at the YMCA or a fitness club. To get motivate, take a weekend spa vacation, where you can get information on getting and staying in better health and participate in exercise classes.
Know you’ll have peaks and valleys in your quest to manage your weight and fitness level. If you’ve been ill, recently pregnant or sedentary it’s always wise to talk with your doctor before beginning any exercise program. Do not set yourself up for failure. You didn’t lose your flexibility or endurance overnight and it’s going to take about six weeks to regain your energy level and lose some weight.
Now just a few words about food: If you do not make wise food choices as you ’re using this busy exercise system, you WILL NOT lose weight. But don’t diet. Simply reduce the amount of fat, processed snack foods and sugary treats in your diet. Switch to water rather than soda. Eat fruit instead of cookies. Choose lean meat and chicken rather than fried foods.
In just six weeks by following the Busy Persons’ Workout, you will be trimmer and healthier. This will be the beginning of a great future as you strive to stay fit for life.
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