Sunday, July 20, 2014

FITNESS MADE SIMPLE

Fitness



So you’ve changed your diet and you still can’t seem to shed some pounds?
Here’s what you’re missing!

Who ever said that exercising had to consist of going to the gym for a workout an hour a day?  Well, that's not the way it has to be for you to lose weight.  Instead of forcing yourself to run on the treadmill or paying expensive membership fees, just find things that you personally enjoy doing.  For instance, if you're someone that loses track of time when you're dancing then join a Zumba class.  If that doesn't interest you, then go back to the basics for a good old walk around your neighborhood.  You can even find someone to keep you company by going with a friend or dog.

It has been shown that exercising just a few minutes each day increases serotonin levels in your body, and has been proven to be more effective than anti-depressants.  Almost everyone is capable of exercising, so why not do it to feel better?  As an outcome of lack of exercise you may become moody, tired, overweight and more susceptible to other health conditions.  When you make exercising fun, you're more likely to continue doing it.

Then you too can see the numbers on your scale moving backward again!  


SYMPTOMS CAUSED BY LACK OF EXERCISE:
- Heart disease                            
- Depression                  
- Hypertension              
- Several cancers                            
- Anxiety                      
- Stroke            
- Cognitive dysfunction
- Diabetes                                        
- Bone fractures            
- Premature aging            
- Pain


WHEN SHOULD YOU BE EXERCISING?

Turns out, there is no right time to exercise. The best way to make exercising a habit is to
schedule a time of day dedicated to getting fit. If you’re the type of person who makes excuses
throughout the day (legitimate or not), then exercising in the morning may be the best time to
improve consistency. Going for a morning walk/run is a great way to kick start your metabolism
and lose weight. Also, if your job demands you to sit in a chair for long hours at a time staring at
your computer screen, take frequent five minute breaks to stretch your muscles and clear your
mind. It has been proven that people have more creative ideas and are more productive when
they work in reasonable intervals of time.

REWIND YOUR CIRCADIAN RHYTHM

For those of you who can’t see yourself going for a 6:00am jog, you’re not alone. If this sounds
like you, it may not be entirely your fault. You can blame your body’s internal clock or circadian
rhythm whether or not you’re an early bird or a night owl. However, you can change this vicious
cycle of going to bed late by sticking to a bedtime schedule. Although this may sound like you’re
eight years old again, it has been proven that people who wake up and go to bed at the same time
everyday have more energy, an improved outlook on the day ahead, and feel better overall. So
what are you waiting for? Set a reasonable bedtime schedule, follow it, and you too will be more
likely to lose those last few stubborn pounds!

START CHANGING DAILY HABITS TO LOSE WEIGHT

• take the stairs instead of the elevator
• lift weights (or household items like soup cans) on commercials
• get in touch with nature by swimming, biking, & jogging
• find a partner who pushes you to exercise with them
• swap pudding for greek yogurt, buns for lettuce, white potatoes for sweet potatoes, and that
mocha frappuccino with an extra shot of vanilla, caramel, chocolate, and whipped cream for
green tea with honey
• eat unsaturated and saturated fats, WITHOUT THE SUGAR!!!
• eat balanced, portion-sized meals
• eat small, frequent meals with lean protein
• don’t eat at least three hours before you go to bed


Written by nutrition student/intern, Lauren Bukett

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