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Researchers divided 235 sedentary men and women into two groups.
One
group did traditional structured exercise 20-60 minutes
continuously.
The other group incorporated into their day brisk walks, stair
climbing and other moderate-intensity lifestyle activities. After 6
months, both groups had similar improvements in blood cholesterol,
blood pressure and percentage of body fat. The structured exercisers
gained more cardiovascular fitness. But the point is, the moderate-
intensity folks did benefit. [1].
A group of sedentary, obese women lost 17 to 23 pounds over a period
of 20 weeks by walking for ten minutes 5 days a week. At first, they
walked twice a day, then worked up to four times a day. If you are
not overweight, lifestyle activities probably won't help you shed
pounds. But they may help you convert fat to lean muscle.
Structured exercise in longer sessions is better for you. But
something is better than nothing. For sedentary folks — those who
are
physically inactive — lifestyle activity can still give you some of
the same cardiovascular benefits of exercise. Served up in dollops,
>
it's easier to fit into your day.
How to do it
By increasing lifestyle activities each day, try doing four
10-minute
increases at least five days a week. The idea is to just do more of
what you are already doing. Here are some great ideas on getting
motivated:
*Walk, don't drive.
*Take the stairs at the office — not the elevator.
*Play with your kids instead of watching them play.
*Bike to the store.
*Stretch while you watch TV.
*Get up from the sofa to change the channel. Channel surfers get
quite a workout.
*Park at the opposite end of the mall from where you're headed.
*If you've got an exercise bike at home, peddle away for 5 minutes
while you're talking on the phone or waiting for the washing machine
to finish.
*Walk the treadmill while watching a favorite TV program.
*Listen to music and dance your way through housecleaning.
*Start slow — a few minutes at first. Then, pick up the pace and go
longer.
*Workout clothes are not necessary, but wear good walking shoes.
*Don't let missing a few days become your excuse to quit.
*Even if you miss a few days, you won't lose all the benefits you've
gained.
*Be flexible. Do what you can when you can.
*Take advantage of opportunities. If you're watching your child's
soccer game, walk around the field.
*Playing golf? Skip the cart.
*Find a partner. Climbing stairs at the office will be far more
interesting if you chat away the minutes with a co-worker.
*Instead of building your life around exercise, build exercise
around
your life. [2]
1. Aerobics: The word aerobic literally means "with oxygen" or "in
the presence of oxygen." Aerobic exercise is any activity that uses
large muscle groups, can be maintained continuously for a long
period
of time and is rhythmic in nature. Aerobic activity trains the
heart,
lungs and cardiovascular system to process and deliver oxygen more
quickly and efficiently to every part of the body. As the heart
muscle becomes stronger and more efficient, a larger amount of blood
can be pumped with each stroke. Fewer strokes are then required to
rapidly transport oxygen to all parts of the body. An aerobically
fit
individual can work longer, more vigorously and achieve a quicker
recovery at the end of the aerobic session.
2. Mind Quieting: A disciplined mind is a free mind. Gain control
over your thoughts and you maintain control over your life. Retrain
your mind and you regain your freedom. Calming the mind is a
behavioral technique used to interupt, minimize and
eliminate "psychological noise". Obsessive, repeatitive thoughts,
anxiety and fears are all apart of negative, self-destructive
patterns that can benefit from the power of music and mind quieting.
3. Breathing: Breath is life! Exchange of electrons. Flow of energy.
Air is the primary nutrient. Survival without it is measured in
minutes. It is so important that you do it without thinking. Your
breathing is the voice of your spirit. It's depth, smoothness,
sound,
and rate reflect your mood. If you become aware of your breath and
breathe the way you do when you are calm you will become calm.
Practicing regular, mindful breathing can be calming and energizing.
With the addition of music and it's rhythm, the "musical breath" can
even help stress-related health problems ranging from panic attacks
to digestive disorders. Fall into the rhythm of the music and
breathe. Focus on your breathing and the music.
4. Weight Bearing: exercise stimulates tissue growth in bone and
muscles, strengthening the body's structure. A stronger skeleton
reduces the risk of osteoporosis, arthritic joint pain and other
bone
conditions. Also known as resistance training, weight-bearing
exercise can be any activity that involves carrying, lifting or
pushing a heavy object. Walking is considered to be weight bearing,
as muscles and the skeleton support body weight. You do not need
to `pump iron' to benefit from this form of exercise.
5. Yoga: Many different types of yoga workouts exist. But many times
in our quest for fitness and a hard body, At some point it becomes
just a workout and not yoga. If you come to this path with fitness
in
mind that is important, but Yoga is extremely powerful. If you try
to
rush it, you will only slow yourself down. Yoga is not mind over
body. It is harmony between them. In yoga, the mind is used to
perceive (diagnose) and guide (heal) the body. Not to "control" it
and never to force it.
6. Stretching: Just as there are different types of flexibility,
there are also different types of stretching. Stretches are either
dynamic (meaning they involve motion) or static (meaning they
involve
no motion). Dynamic stretches affect dynamic flexibility and static
stretches affect static flexibility (and dynamic flexibility to some
degree).
7. Power Walking: Studies have suggested a link between increased
physical activity and a decreased chance for developing disease in
general. Exercise of any kind trims your odds by improving the
body's
sensitivity to insulin-a hormone, helps control cholesterol, weight,
and blood pressure, which further guards you from adult-onset of
disease.
8. Swimming: It's hard to beat swimming when it comes to a sport
that
builds the body, soothes the mind, regulates breathing, stimulates
circulation, and puts no stress on the joints. That's why it's an
ideal exercise for just about everyone -- old people, overweight
people, young people, people with hip, knee and ankle problems, and
active people with no health problems at all. Plus, swimming has a
calorie-burning potential of 350-420 calories per hour. No wonder
it's one of the most popular fitness sports around.
9. Tai Chi, Qi Gong, Aikido: TaiChi, QiGong, Aikido- these Asian art
forms have been practiced for centuries. QiQong is one of the four
pillars of traditional Chinese medicine: Acupuncture, Massage,
Herbal
Medicines and Qigong. Of these, Qigong is the one that can be most
easily self initiated. Both massage and herbal remedies can also be
done as self care, however, Qigong is the mother of Chinese self
healing. Patients who use Qigong faithfully need less medication,
less acupuncture and heal faster.
Tai Chi is a martial arts form that enhances balance and body
awareness through slow, graceful, and precise body movements, can
significantly cut the risk of falls among older people and may be
beneficial in maintaining gains made by people age 70 and older who
undergo other types of balance and strength training.
Aikido is a Japanese martial art developed by Morihei Ueshiba (often
referred to by his title 'O Sensei' or 'Great Teacher'). On a purely
physical level it is an art involving some throws and joint locks
that are derived from Jujitsu and some throws and other techniques
derived from Kenjutsu. Aikido focuses not on punching or kicking
opponents, but rather on using their own energy to gain control of
them or to throw them away from you.
10. Elastic Bands: Resistance training is the benefit of elastic
bands or tubing. As long as we have gravity, we can challenge our
muscles effectively. Doing a push-up is one example of a resistance
exercise. Instead of using weight from another source, you're using
your body weight to challenge your chest and arm muscles, and you
will get toned up just as well as you would using a pec deck or a
bench press. Elastic tubing and bands are great for those who want
to
get the benefits of weight training without using traditional
weights. Andrew P.
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