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| EXERCISE TIPS FOR THE NEW YEAR It seems that motivation is the number one deterrent in the exercise challenge . Finding the time and the inclination is often overwhelming and discouraging and although we have the best of intentions, we just do not seem to get to the actual activity of walking or running or taking a bike ride. So, I thought I would list some tips to help you get your daily exercise completed. 1. Exercise right after getting out of bed. That insures you that it is done and you are less likely to put it off by starting other projects. 2. Schedule your exercise routine for a certain time and do it every day at that time. 3. Write your exercise time in a day planner, just like it is a date for your self. Write down the type of exercise you plan to do. 4. Look into buying SportBrain which is a small device you wear on your belt. Your SportBrain tracks your every move and at the end of the day you plug it into a telephone port and your day's activities are printed out on your SportBrain web page. The results are delivered in the form of graphs and charts and you receive the total number of calories you burned plus the number of steps you took that day. There are even prizes and contests to challenge you to be more active. It is quite the experience to see you physical activity in pictures and charts. For example, did you know the average office worker takes 4000 steps a day. You might establish a goal to get 8000 steps per day. 5. Be sure to lift weights at least three times a week. The older we get the stronger we need to be. Work with a specific weight lifting program that is progressive in nature. Increase your weights by 2% every three weeks. 6. Reward yourself at the end of each week that you accomplish your exercise goals. Rewards might come in the form of a massage or a book or a magazine or calling a friend. 7. Make a regular date to meet a friend at the gym or for a walk. 8. Hire a personal trainer. He or she is bound to provide great motivation. 9. Establish goals for body changes and write them down. Measure yourself, find out your body fat and weigh yourself. Give yourself three months to accomplish realistic goals. 10. Plan exercise activities on weekends to insure your goals. Plan a bike ride or skiing or swimming. Then call a friend and set up an activity date. Remember, people who exercise on a regular basis experience 40% less chronic diseases and they also report they feel better and have less cases of colds and flu. |
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170 Beacon Hill Lane • Ashland • Oregon • 97520 |
