Want to lose 20 pounds in a year? How? Instead of sitting during commercials get up and move. Walk on the spot, go up and down some stairs, anything that gets your heart rate up and causes you to breath quickly.
If you move during every commercial break while watching 2 hours of TV you can burn 270 calories a day. That’s one sneaky way to add incidental exercise into our lives.
Incidental exercise is the exercise we get during daily activities. Activities like taking the stairs, walking the dog and doing housework.
When we add incidental exercise into our day it makes a difference.
Every little change we make to be more active helps us be healthier.
On those crazy busy days you can still add in little steps!
Here are some ideas
Use waiting times. While cooking dinner do standing push-ups while you wait for a pot to boil. Stand about an arm’s length from the kitchen counter, and push your arms against the counter. Push in and out to get toned arms and shoulders.
Phone calls. When talking on your phone pace around your home or office. Remember just 10 minutes makes a difference.
Wear a pedometer everyday. Keep track of a regular day and then make a goal to add 2000-3000 steps a day. check out pedometer resources here.
Take the stairs. Whenever possible take the stairs, up or down, instead of the elevator.
Park further away. Park at the far end of the parking lot and take your packages to the car yourself.
Stand more. Standing burns more calories than sitting! Stand more often than you sit.
Walk briskly. Don’t dawdle, walk at a quick pace, like you are late!
Get outside. Mow the lawn, garden, sweep the walk or wash the car by hand. These activities engage your core muscles.
Go get it yourself. If you need something from the basement or upstairs, get it yourself.
Store it downstairs. Purposely put frequently used items in the basement. Then you will have to take the stairs.
Walk at children’s sporting events. Pace the sidelines during soccer, climb the stairs during swimming or walk during half time breaks.
Most of these incidental exercise tips are ones I use. They have become part of my healthy lifestyle.
My kids still tease me that I find the farthest corner of the parking lot for my parking spot.
My family has gotten used to me walking on the spot during tv or movie watching, as long as I don’t block their view.
I purposely keep frequently used items in the basement so that I have to take the stairs more often.
I am convinced that these little lifestyle changes have helped me to keep the weight off.
Remember 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
TODAY’S little STEP: Pick 3 tips to incorporate incidental exercise into your daily life. Every little step does make a difference.
Sites used as research. Check them out for additional ideas.
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