What mystery activity can reduce your stress, increase your metabolism, lower your blood pressure and improve your mood?
It only takes 10 minutes and it’s easy.
Did you guess – exercise?
“When overweight or obese sedentary women walked 10 minutes a day at a low speed, comparable to a stroll in the Mall, they increased their peak oxygen consumption- a measure of cardiovascular fitness – by 4.2 percent compared to women who stayed on the sidelines.” Dr. Timothy Church, director of Preventive Medicine Research at Louisiana State
Just a nice stroll makes a difference!
That’s our next little step!
Find an exercise you like to do and do it for 10 minutes a day.
Begin by getting your doctor’s permission if you are new to exercise.
Then start with 2 five-minute periods of exercise – walking is usually best if you are new to exercise.
“Just a small amount of physical activity each day could have substantial health benefits.” Professor Ulf Ekelund, head of a research team at Cambridge University.
There you have it. Scientific research to support the importance of 10 minutes of exercise.
Even the perfectionist can find 10 minutes to walk.
Walking outside is my favorite exercise.
It is my best strategy to beat stress and win! I walk with my husband most evenings. When winter comes we walk in a Mall.
There’s a small one nearby that has only a few stores. It’s warm and dry and free.
When we don’t walk together I use a walking DVD.
I really like Leslie Sansone’s walking DVDs. I own dozens of them.
There are no crazy dance steps. Just walking, side steps, kicks, and knee lifts. She has real women like us walk with her.
Leslie is in her forties and a great encourager.
I can walk in the comfort of my living room. I can even walk in my PJays! She has posted quite a few of her walks on YouTube.
With a few clicks on your computer or a smartphone, we will be all set and ready for a little bit of exercise.
If the computer is not for you then set a timer and walk inside your home.
Exercise doesn’t have to be hard to make a difference, especially when just starting out.
Say it with me and believe it, little steps make a difference!
Remember our core scripture verse. “And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation
Today’s little step: Find two 5 minutes periods in your day to move your body. Find an activity you enjoy and do it!
Little steps make a difference!
If you have found this helpful please share it with your friends.
I want to save you time, money and heartache! Make 2018 different! Don’t start a new diet! By the end of January, you will feel too deprived, too stressed and you’ll quit. Sorry but the truth hurts.
Dieting and exercise are common New Year’s resolutions. We always think getting healthy needs to be full of deprivation and pain.
If you are a new reader, I want to encourage you to make some small changes. Little changes that aren’t too hard, which easily become habits. That’s what has worked for me.
I lost 20% of my body weight and I have kept it off for over 9 years! I made some little changes. I call them little steps, and now they are part of the way I live. They are habits that are part of my lifestyle. I call them lifestyle changes.
If you are a regular reader then I want to encourage you to keep up the good work! Those little steps you are taking are making a difference!
I write this blog because I have learned that getting healthy means we make changes for our body, mind, and spirit.
Most of the time we focus on making changes just for our body. That’s the dieting and the exercise.
But what we believe impacts what we do.
We have to pay attention to that nasty little voice in our heads that focuses on our failures.
I call it ‘stinkin thinkin’! There are so many lies we believe and we have to replace them with the truth.
Over the last 10 years, I have learned that God cares about my health.
I get frustrated with the time it takes to get healthy. I want it right now!
God reminds me to not get tired of doing the good work of taking care of my body because if I keep it up I will reap the benefits. That’s my paraphrase of our core Bible verse.
“And let us not get tired of doing what is right, for after a while we will reap a harvest of blessing if we don’t get discouraged and give up”. Galatians 6:9 New Living Translation
Each blog post ends with a challenge – to take a little step. Each little step makes a difference!
TODAY’S little STEP: If you are a new reader sign up to receive these posts as an email. If you are a regular reader get back on the path. Pick one little step and make it a habit. You already know which one is calling out to you! Check out previous posts.
Exciting news….my blog is undergoing a transformation in the next little while! There shouldn’t be any gap in the posts but you may need to sign up again. I will keep you posted!
Everywhere I go there will be tempting goodies. Then I’ll add some holiday stress and I’ll have the perfect combination for overeating. My favorite foods – turkey, stuffing, gravy, pie, cookies, rich desserts and chocolates will be within my reach.
But this year is going to be different!
I have strategies to share!
10 Healthy tips to beat the holiday food frenzy.
1. Be realistic. Don’t try to lose pounds during the holidays, instead try to maintain your current weight.
2. Plan time for exercise. Exercise helps relieve holiday stress and prevent weight gain. Get your 20 minutes of exercise everyday. Break it up into two 10-minute sessions. On a day when you overeat, add extra minutes.
3. Eat until you are satisfied, only the turkey needs to feel stuffed! Savor your favorite holiday treats. Sit down, get comfortable, and enjoy.
4. No mindless eating from the bowl of party snacks. Serve yourself on a small appetizer plate and physically move away from the food.
5. Leave a calorie allowance for dessert. If you love dessert and hate to miss out then make a point to cut back on the hors d’oeuvres or skip the bread. Or avoid the pasta and have mostly salad and veggies.
6. Put desserts on a small plate, or even better, on a napkin. It’s a simple trick: You can’t fit as much on a napkin, so you won’t eat as much. No trips back for seconds!
7. Just say ‘NO’! Don’t feel as though you have to say yes to everyone that offers you food. Don’t let yourself be bullied into eating something that you really don’t want.
8. Trim back on the trimmings. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream. These additions don’t add much to the meal, but can add plenty to your waistline.
9. Wear snug clothes. When you wear snug-fitting clothes chances are you’ll feel full faster. No elastic waist pants for us girlfriends!
10. Be a food snob. If it’s not a 10 then it’s not worth the calories! Scan the choices for foods you truly treasure and skip the everyday dishes.