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.

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 interrupt, minimize and
eliminate "psychological noise". Obsessive, repetitive 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.

continue to page-2 to learn how to become a superhuman