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Welcome to Day 18 of the 30-Day Weight Loss-athon.
All tasks in the 30-Day Weight Loss-athon are adapted from my 52 Weight Loss Missions program.
Read the steps first, then take 10 minutes to think about them and take action. Ready?
I’m going to start setting myself a weekly step goal – I have a step count thingami on my phone so I’ll have a look at what I usually do per week and then set myself a goal to do more…. I have a mobility problem (MS) so walking is sometimes difficult. I am going to look into getting a fold up exercise bike. It’s difficult to do any aerobic style exercise at home because of my downstairs neighbours (!) but I have recently bought a portable DVD player and there is a quiet room at work where I could do a little routine once or twice a week. Exercising more is definitely something I want to get into. So there are things I need to actually do so i’m going to write them on my to do list!
I spend much of my days sitting in front of a computer. I use a standing desk for about 3 hours a day. I have been tryiing to incorporate a habit of standing at my desk and moving during phone calls, moving and exercise at least 5 minutes every hour or taking a walk around the block every couple of hours. I habitually park in the most remote parking spot. I like the idea of changing train stops, I think I could do this is the evening and walk a bit farther to the train. I have a book called “Move a little, lose a lot” which helped me change some of my sedentary habits, I think I might need to pull it out and refresh my commitment.
Our group responses are as follows:
Lifestyle exercise is an exercise program for people who are too busy to exercise. Lifestyle exercise simply involves choosing to handle everyday activities in such a way that they become small exercise opportunities. Parking at the far end of the parking lot at work/volunteer/school/shopping so that you have to walk a little more to get inside, exiting mass transit several stops before your destination and walking the rest of the way, or taking a ten or fifteen-minute walk with your walking buddy are all examples of lifestyle exercise. Other ways you can painlessly introduce a little lifestyle exercise in your daily life include: [Top 3: 1. Going for a walk (Buy a pedometer and walk 10,000 steps a day); 2. Turning on your favorite music and dancing up a storm and 3. Carrying groceries to your car and into your house]: Mowing your lawn, Raking leaves
Walking instead of driving your car depends on where you’re going
Taking the stairs instead of riding in an elevator depends on the condition of the indoor steps
Making time to play catch with your grandchildren or pets
Cleaning out the garage or attic, washing your car by hand, Gardening and yard work, Washing your windows, inside and out!
Even regularly getting up from your desk and walking for a few minutes helps.
Recreation and Sport: A popular way to make exercise fun is to pursue it on a recreational basis through participation in sports. Cincinnati Recreation Center has many sport groups you can join. Hamilton County Parks & Recreation offer hiking trails, running, biking, golfing, or regular walks with friends? Roller-blading, swimming, racquetball, and dancing are also great aerobic activities that can provide enjoyable recreational opportunities. For those hardy souls who love the outdoors, hiking, kayaking and rock climbing (real or indoor-gym style) are available. If you put your mind to it, you’ll identify physical activities you enjoy that you could work into your schedule on a regular basis.
Consider the myriad ways you can add micro-exercise to your daily life. Here are some:
• 1. Take stairs rather than escalators or elevators
• Don’t use remotes – get up and press the buttons
• Go talk to your peers talking and emailing them
• Walk to work/volunteer or errands within a half a mile from your home
• Wherever you go, move a little faster and more energetically
• Get off the train or bus one stop earlier and walk depending on the weather & what you are carrying
• Park farther away (from the restaurant, shops, appointment) so you have to walk (bonus: parking may be easier at a distance)
• If at a dinner party, help to carry dishes to and from the table if the host or hostess wants your help
• Put a bike or treadmill in front of the TV & move while you watch Available money & space
• Do sit-ups or push-ups at your convenience
• 2. If you tend to have inactive weekends, make a project of doing chores, repairs or other household tasks
• Walk around the house while on the phone
• Play a game outside with the grandkids and your pets
• Take the (neighbor’s) dog for a walk
• Stop asking the grandkids/your spouse/your Personal Assistant to pass you things, get something from over there, pick you up a coffee or go out to get your lunch – it’s annoying to them, and it denies you the chance to burn calories
• Put more energy into the housework – vacuum, hang laundry or dust with vigor
• Put more energy into the yard work – I don’t really know what goes on out there, but do it with a good posture and sense of speedy purpose Be sure you have a green thumb
• Put more energy into your, um, love life – do it more often or with more sprightliness
• Wash the car faster and more energetically if own one or use a car wash
• Do some gardening – the kind where you have to cart stuff around, dig holes, squat, wheel wheelbarrows and such; pruning bonsai doesn’t count
• 3. Switch from passive to active family time – instead of watching movies or playing computer games, go for a bushwalk, play in the park, ride bikes together, or play fitness-based console games.
You are well on your way to a healthier you. Yes, it is important to take steps instead of the elevator. Make sure you are capable of walking steps. Where I live we have cement steps. If you’re walking in a walker, using crutches or with the aid of a cane your doctor may not want you climbing steps [I don’t want you to fall and end up with broken bones.] Elevators will be best for you. – If you’re physically fit take those stairs. I’m proud of all of you and please continue to be accountable.
My group responses are:
Lifestyle exercise is an exercise program for people who are too busy to exercise. Lifestyle exercise simply involves choosing to handle everyday activities in such a way that they become small exercise opportunities. Parking at the far end of the parking lot at work/volunteer/shopping so that you have to walk a little more to get inside, exiting mass transit several stops before your destination and walking the rest of the way, or taking a ten or fifteen minute walk with your walking buddy are all examples of lifestyle exercise. Other ways you can painlessly introduce a little lifestyle exercise in your daily life include: [Top 3: 1. Going for a walk (Buy a pedometer and walk 10,000 steps a day); 2. Turning on your favorite music and dancing up a storm and 3. Carrying groceries to your car and into your house]:
Mowing your lawn
Raking leaves
3. Carrying groceries to your car and into your house
Walking instead of driving your car depends on where you’re going
Taking the stairs instead of riding in an elevator depends on the condition of the indoor steps
Making time to play catch with your grandchildren or pets
2. Turning on your favorite music and dancing up a storm
Cleaning out the garage or attic
Washing your car by hand
Gardening and yard work
Washing your windows, inside and out!
1. Going for a walk (Buy a pedometer and walk 10,000 steps a day)
Even regularly getting up from your desk and walking for a few minutes helps.
Recreation and Sport
A popular way to make exercise fun is to pursue it on a recreational basis through participation in sports. Cincinnati Recreation Center has many sport groups you can join. Hamilton County Parks & Recreation offer hiking trails, running, biking, golfing, or regular walks with friends? Roller-blading, swimming, racquetball, and dancing are also great aerobic activities that can provide enjoyable recreational opportunities. For those hardy souls who love the outdoors, hiking, kayaking and rock climbing (real or indoor-gym style) are available. If you put your mind to it, you’ll identify physical activities you enjoy that you could work into your schedule on a regular basis.
Consider the myriad ways you can add micro-exercise to your daily life. Here are some:
• 1. Take stairs rather than escalators or elevators
• Don’t use remotes – get up and press the buttons
• Go talk to your peers talking and emailing them
• Walk to work/volunteer or errands within a half a mile from your home
• Wherever you go, move a little faster and more energetically
• Get off the train or bus one stop earlier and walk depending on the weather & what you are carrying
• Park farther away (from the restaurant, shops, appointment) so you have to walk (bonus: parking may be easier at a distance)
• If at a dinner party, help to carry dishes to and from the table if the host or hostess wants your help
• Put a bike or treadmill in front of the TV & move while you watch Available money & space
• Do sit-ups or push-ups at your convenience
• 2. If you tend to have inactive weekends, make a project of doing chores, repairs or other household tasks
• Walk around the house while on the phone
• Play a game outside with the grandkids and your pets
• Take the (neighbor’s) dog for a walk
• Stop asking the grandkids/your spouse/your Personal Assistant to pass you things, get something from over there, pick you up a coffee or go out to get your lunch – it’s annoying to them, and it denies you the chance to burn calories
• Put more energy into the housework – vacuum, hang laundry or dust with vigor
• Put more energy into the yard work – I don’t really know what goes on out there, but do it with a good posture and sense of speedy purpose Be sure you have a green thumb
• Put more energy into your, um, love life – do it more often or with more sprightliness
• Wash the car faster and more energetically if own one or use a car wash
• Do some gardening – the kind where you have to cart stuff around, dig holes, squat, wheel wheelbarrows and such; pruning bonsai doesn’t count
• 3. Switch from passive to active family time – instead of watching movies or playing computer games, go for a bushwalk, play in the park, ride bikes together, or play fitness-based console games.
You are well on your way to a healthier you. Yes, it is important to take steps instead of the elevator. Make sure you are capable of walking steps. Where I live we have cement steps. If you’re walking in a walker, using crutches or with the aid of a cane your doctor may not want you climbing steps [I don’t want you to fall and end up with broken bones.] Elevators will be best for you. – If you’re physically fit take those stairs. I’m proud of all of you and please continue to be accountable.
Love my Fitbit. It makes me want to walk more 🙂
walking dog, getting up at commercials to walk around (or some exercise) when watching tv, putting umpf into housework. And starting to wear pedometer again.
Love my Fitbit; it’s really motivated me to get more steps in during the day!