I found this article VERY helpful and hopefully it will be a great start to a healthier ME. I have read and reread it, and I am excited to start practicing good exercise habits.
by Mireille Guiliano
Look at everyday movement (what you do in street clothes, not spandex) as essential to your overall wellness, and not to see exertion as something assigned to the gym. Here are a few tips on how to stay fit without ever setting foot in a gym.
1.) Don’t save your steps, multiply them! Instead of driving your car around in circles to find a close spot, purposefully park far away and walk the couple extra feet. Do you know burning a mere 50 extra calories a day equates to five pounds a year?! Burn those calories creatively; think thrice about using interoffice mail, walk that memo to your coworker’s office. Take an extra few laps around the block at lunch time, take the long way home when walking your dog at night. The principle is to squeeze as much physical exertion as possible during a few intervals a day into what were once routine tasks tied to avoiding any physical efforts.
2.) Incorporate simple resistance movements into your daily routine. Use your own body weight as resistance wherever possible. Isometric exercises are discreet but effective. This can be done before you even leave the house in the morning. For example, while waiting in traffic or on the subway, contract your abs for 12 seconds with your back pressed against the seat (it’s better for you than road rage). When reading a magazine at home, try sitting on the floor with your legs stretched and apart in a V and your hands on each side; this is a great stretch for your inner thigh muscles.
3.) Take care of your core. I’m a firm believer that we need to attend to our abdominals as we age. These are the muscles that hold all our vital organs in place; they support good posture and a healthy spine, something we must take care of as we get older. Do a few sit-ups as part of a little stretch/exercise/yoga routine in the morning — it’s never too early or too late to start this ritual.
4.) Acquaint yourself with small to moderate free weights (3-5 lbs.), especially if you’re over 40. A bit of extremely simple resistance training is an antidote to hours spent on gym machines. Short but focused movement with small weights is a good way to preserve upper body tone and bone density and supplement the cardiovascular benefits of an active lifestyle. A little goes a long way, and that only increases the older you get, so don’t let extremism overtake you.
5.) Ride your bike. We tend to see bicycling as recreation, and often either as a child’s pastime or a hobby for only the most serious triathletes. I encourage those who can bike to work or shopping to do so. One of my pleasures is taking my bike to run errands. Riding my bike is one of my favorite warm weather routines and is, of course, environmentally clean and efficient, so I am happy to see bikes and bike lanes increasing in New York and other cities. Cycling has well-known health benefits: it’s a low-impact, mild aerobic exercise that strengthens your heart and lungs; tones the large (read: fat-burning) muscle groups; keeps joints, tendons and ligaments flexible; builds stamina; and is generally fun, reducing stress and boosting your mood. And the view from a real bicycle ride beats the view from a stationary bike in a white-walled gym any day of the week.
6.) Yoga. If there was ever a fountain of youth, it might be the practice of yoga. Not only does it reduce stress, improve your posture and help to develop longer, leaner limbs, it also speeds up your metabolism, works nearly every muscle group and promotes an overall bodily wellness that no other sport or class can compete with. I practice yoga religiously, usually in the comfort of my own home. I am no yogi; I do not spend hours upon end on my head — I simply have a handful of mastered poses and movements that make me feel good and keep me limber and trim. Most women can find 20-30 minutes a day to practice if they make it a priority. No equipment necessary.
7.) Take the Stairs! Taking the stairs whenever possible is one of the main tenets of my philosophy. It always astounds me to see people who live no higher than the fourth floor and with nothing more to carry than themselves taking the elevator. We rarely spend an hour stair climbing, but you should know that climbing stairs burns a stunning 1100 calories per hour. Climbing a couple flights a day will surely go a long way. A few times a week I choose to walk up the 15 flights of stairs to my apartment for some healthy fun — and yes, I do enjoy it.
In the end, remember that those who overexert themselves inevitably burn out, but those who know how to stay fit while enjoying life come out ahead, mentally and physically.
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