Category Archives: exercise

How to reduce your stress in just 10 minutes!

Feeling stressed? 

Can you carve out 10 minutes in your demanding day? 

Just 10 minutes of your crazy life that will reduce your stress, increase your metabolism, lower your blood pressure and improve your mood.

Are you surprised that –  “Exercise in almost any form can act as a stress reliever. Being active can boost your feel-good endorphins and distract you from daily worries”? Mayo Clinic

That’s good news!

In my quest to reduce my stress I was reminded of just how important exercise is. Exercise needs to be part of my stress management plan and yours too!

If you have any health issues that make movement difficult it is imperative that you visit your Doctor and have a wellness checkup first.

Our bodies were not designed to sit around all day.  Just getting up and moving causes blood to flow, muscles to work and makes us breath deeper.

So before you think we have to spend an hour in the gym to reap the benefits of the stress reducing components of exercise, read this good news!

“Scientists have found that regular participation in aerobic exercise  (like walking) has been shown to decrease overall levels of tension, elevate and stabilize mood, improve sleep, and improve self-esteem. About five minutes of aerobic exercise can begin to stimulate anti-anxiety effects.” Link

Within 5 minutes of exercise our bodies start to receive the benefit.  Even on our craziest days we can find at least  5 to 10 minutes to move our bodies!

Walking one of our best choices! http://littlestepstohealth.com

Walking is one of our best choices.  It’s easy to do. It can be done outside, inside, alone or with a friend.  All we need is a pair of good walking shoes.

How do our bodies respond to a short walk?

Physical activity causes our brains to produce endorphins.  Endorphins are naturally occurring chemicals in our brains. They can make us feel happy.

That’s why we usually feel “better” after a good walk.

Walking gets us breathing deeper, which triggers the body’s relaxation response.

Walking can help us forget the cares and irritations of day.  Focus on just one task at a time.  Focus on the movements of our bodies.  Focus on taking deep breaths.  Focus on our surroundings.  Enjoy the sights and sounds.  If you walk with a friend you have the added benefit of processing life.  A walk and talk with a good friend helps reduce our stress. “Walking releases tension from the major muscle groups, deepens the breathing and quiets the nervous system.  It also gets us out into nature, which is relaxing.” says Jeff Migdow, M.D., an integrative physician in Lenox,Mass.  Reduce stress

Exercise can also improve your sleep.  Stress often affects our ability to fall asleep or stay asleep.  Improved sleep helps us combat stress.  Things often look ‘better’ after a good nights’ sleep.

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 near by 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.  She has posted quite a few of her walks on YouTube.

Here’s the more advanced one!

If walking is difficult, then try some chair exercises.  I recommend Anne Burnell.  Her programs improve strength, flexibility, energy and coordination.  The exercises are all done in a chair.

Click on this link Anne Burnell. This video is about 8 minutes long.

If the computer is not for you then set a timer for 10 minutes and walk outside or inside.

Say it with me and believe it.  Walking reduces our stress!

Today’s little step:  Walk for 10 minutes everyday.  It will reduce your stress and help you cope better!

Sneak in some exercise-10 tips

Exercise seems hard to add to our already crazy lives.  But when we add incidental exercise into our day it makes a difference.

Incidental exercise is the exercise we get during daily activities. Activities like taking the stairs, walking the dog and doing housework.

Every little change we make to be more active helps us be healthier.

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.

On those crazy busy days you can still add in little steps!

dr. quote

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.

easy ways to boost incidental exercise

lazy girl fitness

fitness the easy way

small changes that take off big pounds

If you like what you have read, please take the time to sign up to receive new posts as a weekly email.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

What exercise is best for me? Quiz

Exercise doesn’t have to be something we healthy-person-woman-sportendure.

When we choose the activity…we can like exercise!

Start thinking about a fun activity that gets your body moving.

My favorite is walking.

IMG_4777

I also like bicycling, hiking, canoeing and kayaking.

pexels-photo-241044

My friend has discovered water aerobics and loves it.

Another friend walks on the treadmill while watching TV.

If you have any health issues that make movement difficult it is imperative that you visit your Doctor and have a wellness checkup first.

To help you discover the activity that’s fun for you, here are some questions to get you thinking. Go ahead take the quiz!

  • Indoors or outdoors?

  • Alone or with people?

  • Do you want to spend money?

  • What did you like as a child?

  • What have you tried before and quit? Think about why it didn’t work.

  • Are you competitive?

  • Is there something you’ve always wanted to try?

  • Do you need an accountability partner?

  • What is your daily schedule like? When can you exercise?

Here are my answers to the quiz.

I hope they help you discover your activity.

I like outside exercise except in the winter.

I prefer to exercise with someone.

I don’t like to spend money. I want to exercise for free.

When I was a child I played and hiked around our little hobby farm all the time.

I bought an exercise bike and then a ski machine and found out I hate working out on machines.

I am not competitive. I don’t like organized sports. But I do like it when my Fitbit prompts me to walk 250 steps every hour. I want to win!

I would like to do an organized 5 K walk/run.

I don’t need an accountability partner. I really just love to walk.

I have lots of flexibility in my daily schedule.

Walking is my best choice! I really like it! I walk inside in the winter and outside during the other seasons. The only cost is a good pair of walking shoes.

IMG_4756

Every little step makes a difference in your health!

My husband, Don usually walks with me. We try to walk right after work before we have dinner. (When I’m really organized I put something in the oven to cook while we walk.) On the nights we can’t walk together I often watch TV and walk on the spot or do a Leslie Sansone walking DVD.

What’s your favorite activity?

Enjoyment is vital!

It has to be fun!

Now that you found your activity – be intentional; fit it into your day. Yes, it’s that easy!

 TODAY’S little STEP: Take the quiz. Find the fun – the physical activity you like best. Make a plan to fit it into your daily schedule. Just do it!

Share your fun ideas.

 

 

 

 

Secrets to incidental exercise!

Did you know there is a sneaky way to keep your body healthy and the pounds from creeping on?

It’s incidental exercise.

The exercise we get every day by just living life.

Incidental exercise in part of my healthy lifestyle. My kids tease me because I park at the farthest corner of the parking lot when I go shopping.

 

 

I walk on the spot during TV or movie watching. No one complains as long as I don’t block their view.

I stand more than I sit.

I purposely store things that I use daily in the basement.

I am convinced that these little lifestyle changes have helped me to keep the weight off.

Incorporate some of these ideas into your life. Little steps that make a difference!

  • Move while you wait. When cooking dinner and waiting for the water to boil walk around your home.

    food-pot-kitchen-cooking

  • Wear a pedometer every day. Smartphones have one built right in! Plan to increase your daily steps. Set a daily goal.

  • Take the stairs. Whenever possible, take the stairs, up or down.

     

     

  • 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!

  • Walk briskly. Walk like you are late for something!

  • Get outside. Shovel snow, mow the lawn, work in the garden, or wash the car by hand.

    pexels-photo-267106

  • Go get it yourself. No personal servants allowed.

  • Store it downstairs. Purposely put frequently used items in the basement.

  • Phone calls. When talking on your phone pace around your home or office. Remember just 10 minutes makes a difference.

    light-fashion-hands-woman

  • Stand and walk at children’s sporting events. Pace the sidelines during soccer, climb the stairs during swimming. If you don’t want to miss that amazing play then walk during halftime breaks.

     

    pexels-photo-346779

    Photo by Porapak Apichodilok from Pexels https://www.pexels.com/photo/active-blue-blur-child-346779/

     

  • Visit a co-workers office instead of calling or using email.

  • Compete.  My friend bought her husband a pedometer too, so now they have a healthy competition every day.

I received a Fitbit for Christmas. I love the feature that vibrates and reminds me to get 250 steps each hour. (Oops, back in 5 minutes, it just reminded me that I’ve been sitting for too long.)  I have met my 10,000 step goal most days. There is something about checking that number throughout the day and winning.

TODAY’S little STEP: Pick 3 tips to incorporate incidental exercise into your daily life. Every little step does make a difference.

I’d love to hear how you add incidental exercise into your life!  What are you going to do today?

Here are some great sights if you want to read more.

ways to boost incidental exercise

lazy girl fitness

fitness the easy way

small changes that take off the pounds

 

 

 

 

 

 

 

Amazing benefits of just 10 minutes of walking!

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.

pexels-photo-433635

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.

leslie-sansone

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.

Leslie on youtube

If walking is difficult, then try some chair exercises.

maxresdefault

I recommend Anne Burnell. Her programs improve strength, flexibility, energy, and coordination and are all done in a chair.

Click on this link Chair exercises. This video is about 8 minutes long.

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.

 

 

 

10 tips to sneak exercise into everyday!

Exercise seems hard to add to our already crazy lives.  But when we add incidental exercise into our day it makes a difference.

Incidental exercise is the exercise we get during daily activities. Activities like taking the stairs, walking the dog and doing housework.

Every little change we make to be more active helps us be healthier.

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.

On those crazy busy days you can still add in little steps!

 

dr. quote

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.

easy ways to boost incidental exercise

lazy girl fitness

fitness the easy way

small changes that take off big pounds

If you like what you have read, please take the time to sign up to receive new posts as a weekly email. The subscription button is located at the top of the page, to your right.

If you have found this helpful I would love it if you would share it with your friends on Facebook or Pinterest.

Best use of 10 minutes of my crazy life!

Do you feel busier than ever? Is your stress level high and your energy level low? Can you carve out 10 minutes of your crazy life that will reduce your stress, increase your metabolism, lower your blood pressure and improve your mood?

What is the mystery 10-minute activity? It’s exercise!

Our number 1 excuse is that we don’t have enough time to exercise.

But what if I told you there is good scientific research stating that as little as 10 minutes of exercise makes a difference?

That’s good news!

Good news because we all have 10 minutes in our day for a little bit of exercise.

“This is a simple message – just a small amount of physical activity each day could have substantial health benefits. Physical activity should be an important part of our daily life.” Professor Ulf Ekelund, head of a research team at Cambridge University.

Just a nice stroll makes a difference!

“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’, says Dr. Timothy Church, director of Preventive Medicine Research at Louisiana State.

IMG_4777

Every little step makes a difference! littlestepstohealth.ca

One of my best stress reducers is a brisk walk. My husband Don and I walk outside in the nice weather.

In the cold of winter we walk in the Mall.

When I don’t walk with Don, I do Leslie Sansone’s walking DVDs.

I own dozens of them, from beginner 1 mile to advanced 5-mile walks. Leslie is in her forties and a great encourager.

There are no crazy dance steps, just walking steps.

She has real women like us walk with her. She has posted quite a few of her walks on YouTube.

Click on this link for a beginner walk.

If walking is difficult, then try some chair exercises.

I recommend Anne Burnell. Her programs improve strength, flexibility, energy and coordination and are all done in a chair.

Click on this link to see her video, which is about 8 minutes long.

With a few clicks on our computer or smart phone we will be all set and ready for a little bit of exercise.

This is another post you might like from August.  Find the fun activity that is best for you.

Today’s little step: Find 10 minute periods in your day to move your body. Find an activity you enjoy and do it!

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 

There’s not really any secret to getting healthy. It’s a lot of little steps!

If you have found this helpful please share it with your friends.