Tag Archives: exercise

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.

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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.

 

 

 

 

5 Super Simple Exercises To Do In The Kitchen!

 

The kitchen is our new work out place! I’ve just learned a cool way to sneak in 5 to 10 minutes of exercise. It seems like we are always in there so let’s use some of the waiting and stirring time to tone some muscles!

We learned that even a stroll in the Mall is good exercise for a beginner.

Remember we included incidental exercise, like parking farther away and walking while talking on the phone.

This week we are adding some toning exercises!

Here are 5 toning exercises we can do while we are cooking dinner or cleaning up! Let the task be the reminder to do the exercise.

This is my busy, slightly messy kitchen

and me cooking dinner tonight and practicing what I preach!

Check-the-microwave tiptoe heel raises.

img_0609

littlestepstohealth.com

Stand in front of microwave with feet shoulder width apart. Raise heels as high as possible and hold for 1 second before slowly lowering down. Repeat for 1 minute to 2 minutes or until the food is reheated. This one is easy for me because I’m so short that I often have to stand on my tiptoes. Haha!

Stir-the-pot leg lifts.

img_0610

littlestepstohealth.com

Stand facing the stove and place one hand on the edge for support. Shift your weight to your right leg and slowly lift your left leg as high as you can, (usually about 45 degrees) before lowering again.  Try not to let your foot touch the floor.  Repeat 12 times on each side.

Peel-the-veggies,thigh squeeze.

img_0613

littlestepstohealth.com

Take a medium sized ball or book and place it between your thighs above your knees. Stand straight with your feet together and really squeeze the ball with your thighs. Roll your thighs inwards and don’t let them shift forward. Hold for 1 second and repeat until the veggies are peeled. If a ball or a book feels too weird then squeeze your buttocks and thighs.

Clean-the-counter push-ups.

img_0614

littlestepstohealth.com

Position your hands on the counter at a distance slightly wider than your shoulders, then step your feet approximately two to three feet from the counter top. Tighten your stomach and straighten your spine so your body forms a straight line from your head to your feet. Inhale, bend your elbows and lower your chest toward the counter. Exhale, straighten your arms and return to the start position. Repeat 12 times.

Load-the-dishwasher squats.

img_0612

littlestepstohealth.com

If needed, hold onto the counter. Stand with feet shoulder width apart and knees and toes pointed forward. Bend your knees and gradually lower your body as if you are going to sit in a chair. Pause for 1 second and then push up from your heels and gradually return to standing. Repeat 12 times.

Remember our core 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.

Let’s not grow tired of doing the right thing!

All these little steps do make a difference!

Today’s little step: Add 5 minutes of toning exercises in the kitchen per day. With this addition of toning exercise our total exercise for Camp # 5 will be 25 minutes.

Resources used  http://nanoworkout.com/category/kitchen-workout/  http://www.exercisemenu.com/250-rep-kitchen-workout-routine/  http://healthyliving.azcentral.com/counter-pushups-vs-knee-pushups-1620.html

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Super simple tips to get moving!

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!

 

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.

Easy little steps to great health!

Do you focus on the negative? At the end of the day do you think about what didn’t get done? Why do we do that? We do it with our health journey too.

I want you to stop for a minute and look how far you’ve come! You are making little choices every day to be healthy.

You may have had a few slips along the way, but you are still making good choices! Those little steps are making a difference! Keep going!

 

If we were really climbing a mountain we would ascend to Camp 2 and stay there for a few days to get used to the altitude and then go back to Base Camp. In this climb up the Mountain of Health and Well-being, do the same thing! Go back to a lower camp whenever you need to. It’s about knowing your limits and having success.

every mountain-one step

Keep taking little steps!

Base Camp.

Nutrition: Switch to a smaller plate or bowl at each meal or snack.

Exercise: 10 minutes of exercise a day. You can break it up into two 5 minute sessions.

Mental: Repeat this healthy self-talk statement-‘I am a beautiful beloved daughter of the King. I am making small changes to be healthy. Taking care of me is important’.

Spiritual: Learn a Bible verse like this one, “For I am the LORD, your God, who takes hold of your right hand and says to you, “Do not fear, I will help you”.” Isaiah 41:13

Stay at Base Camp for 4 weeks. Once these steps are habits then climb to Camp #2.

 

Camp #2

Nutrition: Drink water in place of other beverages. Continue with the smaller plate or bowl.

Exercise: 15 minutes of exercise per day, break it into 5 minute periods if you need to

Mental: Become aware of your inner critic and negative self-talk. Repeat this healthy self-talk statement daily.  ‘I am a beautiful beloved daughter of the King!  I am making small changes to be healthy.  Taking care of me is important’.

Spiritual: Pray and share your concerns with Jesus.  Memorize a verse.  Here’s a good one.  “Show me your ways, O LORD, teach me your paths.  My hope is in you all day long.” Psalm 25:4,5b

Stay for 4 weeks. Move back to Base Camp whenever you feel it is necessary. Once these steps become habits move to Camp #3.

Camp #3

Nutrition: Add 1 serving of vegetables (½ cup cooked or 1 cup of leafy) to 1 meal. Continue using a smaller plate at each meal or snack. Drink water as your main beverage.

Exercise: Add 5 minutes of exercise for a total of 20 minutes per day. You can divide it into 2-10 minute sessions or even 4-5 minute sessions on a crazy day.

Mental: Recognize that you have an inner critic. Identify a lie and replace it with a truth statement.

Spiritual: Pray and access Jesus’ power. Choose a verse to memorize. Here is a good one. “Be strong in the Lord and His mighty power”. Ephesians 6:10

For those of you who have been part of our climbing team from the start stop and look back. You’ve done a good job of climbing.

If you’ve had a few falls that’s O.K. pick the camp that is right for you and get climbing again.

If you are new then start out at Base Camp today!

TODAY’S little STEP: Pick the camp that is right for you and join us in the climb up the Mountain of Health and Well-being! Start today!

Every mountain is climbed one step at a time!

If you have found this helpful please share it with a friend.

 

The best use of 10 minutes of your time!

Do you feel busier than ever? Is your stress level high and your energy level low? 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? What is the mystery 10-minute activity? It’s exercise!

We often use the excuse that we don’t have enough time to exercise.  However, there is good scientific research stating that as little as 10 minutes of exercise makes a difference. I posted this way back in August and decided we all needed to be reminded.

Dr. Timothy Church, director of Preventive Medicine Research at Louisiana State found that “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.”  Just a nice stroll makes a difference! We can do that, my friend!

Professor Ulf Ekelund, head of a research team at Cambridge University came to this conclusion, “a brisk daily 20-minute walk could reduce the risk of an early death by almost a third. 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.”

There you have it scientific research to support the importance of 10 minutes of exercise.

Here’s a quick fun little workout you can do on your lunch break and then again in the kitchen while dinner is cooking!

 

10 minute work out

After many years of turning to food to ease my stress I have switched to walking outside as my best stress reducer.  If I can do it so can you!  I walk with my husband most evenings. We have winter walks along a wooded trail and during the other seasons our route takes us on streets along side a river. When we are unable to walk outside I enjoy walking DVDs.

I really like Leslie Sansone’s walking DVDs I own dozens of them. There are no crazy dance steps, and she has real women like us walk with her. Leslie is in her forties and a great encourager. 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.

At Camp #3 we are increasing our walk or exercise time to 20 minutes. If your schedule is crazy, break it down into two 10 minute sessions, it all makes a difference!

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

Today’s little step: Find two 10 minutes 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 

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

 

 

DISCOVER THE PHYSICAL ACTIVITY THAT IS BEST FOR YOU

Does exercise have to be hard,make you all sweaty, cost money and take hours of time? NO! FIND THE FUN! Find an activity you like to do, girlfriend! Then do it! 

High School Gym Class turned me off of exercise. I thought exercise was running a 5 K, playing European Hand Ball or climbing that stupid rope! I hated those activities! But those days are gone! When I choose the activity…I like exercise! My favorites are walking, bicycling, hiking, canoeing and kayaking. When the weather isn’t good I like to do Leslie Sansone’s walking DVDs. You can check out a 1 mile walk on youtube.  www.youtube.com/watch?v=ndVjwkaLGDk

So Girlfriend, start thinking about an activity you like to do. Instead of a list of possible activities for you to choose from, here are some questions to get you thinking.

  • Are you cleared by your Doctor to exercise? If you are new to exercise it is imperative that you visit your Doctor and have a wellness checkup first.

  • Indoors or outdoors?   If you work inside you may crave fresh air and sunshine. You can dress for the changing seasons and find activities for each. Or you may prefer indoor activities with climate control. You may like a mix of both.

  • Alone or with people? If you are a more social person think about joining a sports team or walking with a family member or friend. Being with people will help you stay motivated and accountable. If you like to exercise alone you may enjoy: walking, circuit training, jogging, weight training or walking on a treadmill.

  • Do you want to spend money? Some people do better if they join a gym. It helps them to go regularly because they paid for it. Or perhaps you will invest in a good treadmill or rowing machine. For others there is no room in the budget and exercise needs to be free. Decide which is best for you.

  • Personal trainer? You might want to invest in a few hours with a personal trainer. They will develop a program with your needs and wants in mind. You will also be taught how to do the exercises with proper form and how to use exercise equipment correctly. It will be well worth the money.

  • What is your daily schedule like? When can you exercise?  If you are a busy mother with young children your time for exercise needs to be well planned out. Possibly during nap time. Pop the kids in a stroller and go for a long walk. If you are employed outside of your home then you will also need to plan opportunities to exercise, perhaps during your lunch break or before you get home. Some people do better if they exercise first thing in the morning. Then it’s done.

  • Do you own a dog? Fido needs a daily walk. Be the one that takes him.

  • Are you competitive? Maybe you could join a team for recreational sports, basketball, volleyball, soccer, hockey or ultimate Frisbee. As a member of the team you will have accountability. You’ll be missed if you skip out.

  • What have you tried before and quit? Why? Think about why it didn’t work. I bought an exercise bike, and I tried a ski machine. I found out that I find all machines very boring. I like outside better.

  • Is there something you’ve always wanted to try? Perhaps there’s an exercise class that you would like. Zumba is the lastest fun one. Or maybe you’d like to join a walking group. Or train for a 5 K run or a half marathon! Be adventurous!

  • What did you like as a child? What felt like lots of fun when you were young? Maybe skipping, or dance or gymnastics or cross-country running. Most of those activities can still be continued as an adult. Find the fun again!

IMG_6782 beach

Walking is always a good back up plan.

Every little step makes a difference! 

Enjoyment is vital! It has to be fun! 

Be intentional; fit it into your day.

You need this lifestyle change, girlfriend!

TODAY’S little STEP: 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 with your fellow mountain climbers by leaving a comment or sharing in our Facebook support group.