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.
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.
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.
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.
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
Ever wish there was a perfect formula for how many cups of water we should drink?
Sorry, but there isn’t one! My research found the amount is very individual. It is based on our weight, our activity level and the climate we live in.
But keep reading right to the end to find the perfect way to know if you are drinking enough.
My research still suggested that 8 to 10 cups of fluid each day is still a good guide.
But read carefully.
That is all fluids, not just water.
About 20% of it comes from the food we eat. Many fruits and vegetables contain a lot of water by weight.
The other 80% comes from the beverages we drink.
Milk and juice, and tea and coffee can contribute to the 80%, as they are composed of mostly water.
Water is still your best bet because it’s calorie-free, caffeine free, inexpensive and readily available.
Let’s take the 10-cup rule because the math is really easy!
Let’s look at a typical day. 20% comes from our food and we’ll say that’s 2 cups.
That means we need 8 cups of fluids.
Tea or coffee are not the best choices but they do contribute, and almost everyone drinks them. The latest research suggests that caffeinated drinks in moderation are not as dehydrating as once thought.
Here is how I include 8 cups of fluid on a typical day.
1 glass of water as soon as I get up
1 glass of milk with cereal
2 cups of tea or coffee
1 glass of water with lunch
1 glass of water with mid-afternoon snack or sip from a water bottle during the afternoon
1 glass of water with dinner
1 cup of decaffeinated tea or coffee after dinner
You can see how the fluid level quickly adds up. I encourage you to take a look at what you drink. You may be pleasantly surprised!
If your fluid levels were lower than you expected you now have an easy example to follow!
Don’t overreact perfectionists!
Remember we are making small changes to our life. Take one little step or in this case one little sip.
Here’s the perfect way to decide if you are drinking enough. It’s easy and simple, but fairly private. “You can tell by checking your urine color and output. If you’re urinating every two to four hours, the output is light-colored, and there’s significant volume, then you’re probably well hydrated. If you go from 8 in the morning until 4 in the afternoon without peeing, then you’re dehydrated.” Nancy Clark, MS, RD, sports dietitian in Chestnut Hill, Mass.
TODAY’S little STEP: Drink one extra glass of water. If last week you drank 3 a day make it 4! Each day drink your new amount and you will have taken one more little step to be healthy!
Resources Mayo clinic recommendations
WebMd healthy beverages
Healthy hydration guide
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