What are some easy ways to stay fit?

Here are a few tips for staying fit:
• Never EVER skip breakfast
• Never eat an incomplete meal
• Don’t let yourself go hungry
• Check your portions
• MODERATION!!
• Don’t stress out ( cortisol levels increase)
• Toss the vices!
• Surround yourself with support
• Take your hobbies outside
• TURN OFF THE TV!
• Keep a journal for nutrition and workouts
• Visit your doctor for annual tests
• Reach out to people that inspire you

I hate to contradict, but staying fit simply is not easy. If you want short cuts, they won't last.  

If you had to pick one area where most people fall down in maintaining their health, it's staying with a long-term exercise program. It hasn't helped that new guidelines from some physical fitness experts now recommend an hour and a half of activity each day. You can almost hear the collective outcry across the county: "An hour and a half every day! I can barely make it to the gym once a week!"But there is hope for those not gym bound. Recent studies fromthe Mayo Clinic and other institutions have shown that the activities of everyday life—cleaning thehouse, gardening, playing withchildren, walking the dog—if done on a regular basis throughout the day, provide as much benefit as intense workouts at the local health club. The important thing, experts say, is to avoid being sedentary. Keep moving, even if it's just to walk to the mailbox or park your car at the far end of the street or the mall parking lot, it all adds up to a healthier lifestyle.

This new approach is called integrative exercise, and it is poised to revolutionize the way we think about fitness. Linda Petlichkoff, past president of the Association for the Advancement of Applied Sport Psychology was quoted recently inthe New York Times praising the new research. "For all too long we've thought that being active means going to the gym, no pain, no gain." But with research now showing that nearly all movement done properly and repeatedly over the course of a day is good for people, "[it's] been the greatest positive change that I've seen, a redefinition of what it means to be active."At first, you may want to keep a journal to make sure you've done enough, till you've got a routine down.

Want to Get Started?

Do any type of housework, themore vigorous the better.Hand wash the family car.Weed the garden.Take the stairs instead of theelevator.Park a few blocks from yourdestination and walk the restof the way.

 

Some easy ways to stay fit include:
• Find an activity you enjoy that will make you move everyday! This could be walking your dog, taking dance classes, biking, running, etc. Pick something you will look forward to.
• Eat Breakfast - This will help manage hunger and help prevent overeating unhealthy foods throughout the day.
• Eat Regularly - This will also prevent hunger througout the day. Make sure you are eating healthy carbohydrates and lean protein for your meals and snacks. Adequate fiber intake will also help manage hunger.
• Use Easy Portion Control - An easy way to portion out your food is by using "Plate Portioning." Fill one quarter of your plate with lean protein, one quarter with a whole grains and the remaining half with fruits and vegetables (no high-fat butter or cheese on the vegetables).
• Workout with a Friend - Social support from like-minded individuals with similar goals will keep you more motivated to stick to your own program.

An easy way to stay fit is  to make your choices that will fit into your lifestyle. Start with the goal of working out  two times per week. Pick something that is new to you so you will feel engaged and curious. Find an instructor that you connect to, whether it be through their personality or music choices for the class. Workout shoud be fun or it is to hard to motivate yourself to return. I recommend group classes as the energy of the class will be a motivating factor. Buy packages of 10 classes so you have to go or you will loose your money. THe power of the mind is strong,  on the days that  you are  convincing yourself why you can't make it to class, just remember that you will be throwing money away if you dont' go... Another solution would be to walk 30 minutes  a day 3-5x a week. People underestimate the benefits of walking. During each walking session increase your pace for 5-10 minutes. Walk with a friend; talk, laugh and enjoy quality time with a loved one. Get out those sneakers and start moving!

Here are some easy ideas you can blend into your health and fitness regime.
1. Walk more, drive less. 
    If "it's" local or around the corner, walk there.
2. Whenever possible take the stairs instead of the elevator.
3. Reduce your stress.
    Don't get frustrated by the things you can't control.
    Try to control your reactions to them.
4. Drink plenty of water and don't drink your calories.
5. Read a chapter everyday from a book that inspires you.
6. Always eat a healthy breakfast.
7. Have healthy snacks on hand.   
8. Use a schedule book.
    Make a schedule everyday and stick to it.
    Schedule workouts, healthy meals, and reading along side work and responsibilities.
9. Eliminate store bought foods that you can prep yourself and eat healthier.   
    You will be shocked how good they taste when fresh.    
    Salsa-tomatoes, onion, jalapeno, cliantro, salt and pepper to taste use a food 
    processor to blend for desired consistency
    Refried Beans-black beans, red kidney beans, jalepeno, olive oil, salt and pepper
    use a food processor to blend to desired consistency
    Chicken Soup-baked skinless chicken, carrots, celery, onion, and use a simple
    to follow chicken broth recipe that has low sodium.
10. Use a DVR when watching TV.
    The average 1/2 hour show has 6-8 minutes of commercials. 
    Multiply that out over the amount of time you usely watch.
    What would you do with that extra time everyday???
    Exactly! Exercise for 30-45 minutes and have time to prep healthy delicious food.

  

There are many ways to stay fit.  Doing something you enjoy will help make that task easier.  Remember to consult you physician prior to starting a new workout program, especially if you have chronic health problems. 

Here are some ideas to get you started:

1.  Walk:  Aim for 30 minutes of walking most days of the week.  Start slow then progress to walking faster, farther, or on more days of the week, or a combination of the three.  Walk the dog, enlist a friend to join you, or walk during your lunch hour.

2.  Eat:  Eat a balanced diet of fruits, vegetables, lean meats, and whole grains, and avoid high salt and high fat food.  Eat five small meals per day and healthy snacks.  This will help keep your metabolism revved up, so you'll burn more calories.  Definitely eat breakfast for more energy throughout the day.  If eating three meals a day, eat your biggest meal early in the day.

3.  Sleep:  You should get plenty of sleep to keep your energy up for exercise and other daily tasks.   It burns calories, too.  Try to relax in the evening before bed to help you sleep better.  Try going to bed and getting up at the same times.

4.  Exercise at Work:  Get up from your chair each hour to stretch and walk around.  Take the stairs instead of the elevator. Deliver messages in person instead of by email or phone.  Take advantage of every opportunity to get moving.

5.  Household chores and yard work and play:  Sweeping the floors, dusting, moving furniture, playing with the kids, vacuuming, push-mowing the lawn, painting the house, weeding the garden--all of these activities help to burn calories. 

6.  Reduce stress:  Whether through yoga, meditation, counseling, talking to a trusted friend, or keeping a journal, find ways to reduce stress in your life.  Stress can cause overeating.  Those comfort foods can pack on the pounds and lead to unhealthy weight gain and possible chronic illness.  

7.  Find a Workout Buddy:  A workout buddy can help you stay focused on your fitness goals, keep you motivated, provide friendly competition, and provide accountability.  Buddies can make working out more fun as well.     

Your first step is to be aware of much exercise you are currently getting everyday and take steps to increase it through activities that are enjoyable to you. Make sure you set some time for yourself to get out and move. It is recommended at least 30 mins of moderate exercise per day (and it does not have to be in a gym).

Take a bike ride, lots of walks, and take small steps to increase your movement. You can, for example, park far away at the grocery store instead of having to take the closest spot. Use stairs instead of the elevator. Don't drive to places within a mile or two of your home. Use a journal and document your successes and your areas of improvement. Get support from others that have similar goals or who also want to find ways of getting fit. There is strength in numbers as well as accountability. Most of all don't give up!! 

Make it fun. Exercise doesn't have to be a bore. Find exercise classes in your area. maybe get a friend to train with. I train a lot of my clients outdoors and they absolutely love it. If you are in a chair all day at work make some time to get up and do some squats, lunges even push ups. If you don't have an office find an area and do it while taking your break. Find some stairs and add that to your workout and remember to always park your car the furthest from the entrance to burn some more extra calories.

There are a multitude of ways to stay fit and get in shape without having to spend time in a gym or with a fitness program.

Most importantly is your nutrition, keep a food journal and monitor your intake or simple carbs, sugars and fats. Eat more fruits and vegetables and lean meats and healthy fats, like those found in nuts and avocados etc.

2. After dinner, go for a walk by yourself, with family, friends, pets. You can create an after-dinner walking group with some neighbors! It's a great way to get to know people and get in shape at the same time.

3. Walk during your lunch break at work. Gather some co-workers, or use that time to focus on destressing and your health and well-being.

4. Use the stairs instead of elevators or escalators.

5. Go on weekly outdoor excursions like hiking and site seeing on nature trails.

6. Park farther away from the stores you frequent.

7. If you can, ride a bike to work, or walk instead of driving.

8. Use a bucket and sponge to clean your floors instead of a map or similar device.

9. Hand wash the family cars instead of going to a car wash.

10. Rake grass and leaves instead of using a blower.

Those are just a small list of items to get you started. As you become more accustomed to those types of activities, more will come to you naturally.

The easy way to stay fit is to find something you love to do that keeps you moving.  If playing basketball, swimming, running or even playing wii fit is something you love to do, I would encourage you to do it often.  Every so often mix it up with something new and exciting that you enjoy. Keep things simple and just move your body and watch what you eat.

The easiest way to stay fit is to keep moving and leading an active lifestyle. Go for walks with your kids or take your dogs for a walk, go for a jog, go for a hike. Doing yard work and gardening is fun outdoor exercise. Think about what it is you really like to do and make that part of your fitness routine. Map out a bike route around your town or just start riding to the grocery store instead of driving. The actual activity is not as important as the moving and burning the calories. Just have fun with it. 

Staying fit is about being active. The best way to improve your fitness is to increase your activity level; this can be accomplished many ways. One effective method is avoiding labor saving devices and methods of transportation, Things like taking the stairs instead of elevators, parking further way from work or from the store, walking to a co worker's desk instead of calling them, doing chores around the house can improve fitness. Finding ways to include physical activities into your spare time will also help you improve fitness. Joining recreational leagues like bowling and softball allow you to combine physical activity and social activities together. The more active you are the fitter you’ll be. 

Keep Moving, Don't sit down (if you go home, you'll find an excuse not to leave), find any activity that keeps you moving.

1. Go swimming.
2. Take a hike on a trail.
3. Get the family together and play a few rounds of tennis or racket ball.
4. Take the dog for a long walk.
5. Go for a bike ride in the park.
6. Go for jog.
7. Run a 1-miler/5k for a good cause.
8. Take fun class, Zumba, Kick Boxing or Aerobics.
9. Take a self-defense class, get exercise and learn to protect yourself all at the same time.
10. Go spinning with a friend (biking class).
11. Join a team, softball or baseball.
12. Join a walking or running group.

Most of all, to get in shape you want to try to do at least 30 minutes of cardio and 30 minutes of strength training 3 or more times a week. Get with your Sharecare Elite Trainer or Local fitness Professional to have an assessment to find out where you should start. They can design a fitness routine for your wants, needs and goals.

Here are some easy ways to stay fit. 

At the office:

1. Keep your elbows off the desk and wrists elevated while typing for as long as you can and as frequent as you can throughout the day.
2. Sit with proper posture, sit up straight-*shoulders slightly back-pull your belly button towards your spine*-lift a foot one inch off the ground and hold it for as long as you can and as frequent as you can with alternating feet throughout the day.
3. Getting off your chair, feet straight and shoulder width apart-back straight (proper posture)-belly button pulled towards spine-gently holding on to the desk for balance and little assistance-push from heels while trying to flex your thighs and buttocks to reduce leaning forward.
4. Eliminate your chair and stand with computer elevated (thanks Wendy Batts for the great tip!) include proper posture with shoulders and belly button pulled toward your spine and stand on one foot for as long as you can alternating feet throughout the day. Why not add some squats when no one is looking?!

In home:

1. When brushing your teeth, balance on one leg while brushing the top and switch legs for the bottom, can do it when washing dishes too. As well as marching, get your knees up as high as you can. You may look silly marching in place while brushing your teeth but remember no one is looking!
2. Squat with every door in the house. Open the door and hold on to each knob for slight balance and assistance and perform a squat with excellent posture.
3. Walk up the stairs backwards and proceed with caution slowly while holding onto the railing for balance. It is better to do this at home since your co-workers or shoppers at the mall may think you're odd!
4. Grab a chair and perform dips. Sit in chair, place hands slightly under thighs, step forward until buttocks is off chair, with knees still bent, lower and lift yourself with arms only. Eventually progressing to straightening your legs and dipping, then placing your feet on second chair in front of you and dip.
5. Got Milk?!  Perform curls with a gallon of milk with each arm before breakfast, shoot for as many as possible, buon apetitto!

* Pulling your belly button towards your spine activates your diaphragm muscle which is located inside your ribcage to assist in core strength.

 

The easiest thing you can do is to do what you have fun doing. We all have had the experience of time flying by when we are engrossed and enjoying something we find to be fun. Fitness can be enjoyable as long as you choose an activity you like.