Get Fit In 30 Minutes A Day Without A Gym Membership

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Tart Cherry Juice Lowers Blood Pressure

You’ll burn just as many calories

from three ten minute sessions

of brisk walking as you would from

a straight half-hour block.

What Benefits Come With 30 Minutes Of Exercise?

One unfortunate result of our modern lifestyle has been a rise in health problems such as obesity, high blood pressure, diabetes, and heart disease all related to a lack of exercise.

If you worry about not getting enough exercise every day, don’t feel alone. More people are leading sedentary lives nowadays than ever before. Finding thirty minutes a day for exercise is something everyone can do. It’s on you to make it happen. We all deal with the same circumstances and love convenience.

Modern technology has done it to us, in large part: our modes of transportation, our numerous sit-down desk jobs, and our abundance of labor-saving devices like remote controls, escalators and riding mowers have all played their part in removing opportunities that people in previous generations found to exert themselves physically.

Capture Daily Lost Opportunities For Keeping Physically Fit

The good news is you can learn to capture lost opportunities for keeping physically fit without spending hours each week at the gym in order to accomplish it.

If you do spend hours each week in the gym, good for you. For those who don’t, or mean to but don’t, or don’t even think about going anymore, this is for you. Negative Emotions Outweigh Intent to Exercise at Health Clubs: The paradox between recognizing the importance of exercise for weight control and not exercising.

As little as thirty minutes a day devoted to moderate exertion can greatly improve your overall health.

And those thirty minutes can even be divided up throughout the day. You’ll burn just as many calories from three ten minute sessions of brisk walking as you would from a straight half-hour block.

Paying Attention To Opportunities To Move

Getting the biggest bang from your exercise starts with paying attention to opportunities to move. The only way that’s likely to happen is if you have something at stake.

In some of the latest research findings on exercise, a new study, published in The Journal of Physiology, shows that short bursts of very intense exercise — equivalent to only a few minutes per day — can produce the same results as traditional endurance training. For some, “No time to exercise” is no excuse. In fact, exercise causes epigenetic changes to fat cells.

A word to the wise to our adolescents and the school boards that have eliminated any meaningful physical fitness, Lower IQ And Poorer Cardiovascular Fitness In Teen Years Increase Risk Early-Onset Dementia

We have a global problem. Every year  57,100 children who started primary school in England at a healthy weight end up obese or overweight by the time they leave, according to new statistics.

Active Body, Active Mind

For our rapidly growing population of seniors, move it or lose has been scientifically validated once more. The secret to a younger brain may lie in exercising your body./

In addition to helping with weight control, exercise

  • would lower high blood pressure,
  • reduce the risk of chronic problems such as
  • heart disease and
  • colon cancer,
  • improve your circulation and
  • overall energy level, and
  • relieve stress and
  • promote a more positive state of mind.

Other exercises that can bring you similar benefits include bicycling, dancing, hiking and swimming. Even normal chores like mowing the lawn, raking leaves, washing your car, and vacuuming can be used as opportunities for increasing your heart rate and giving your muscles the activity that they yearn for.

Motivation, Mindfulness, Movement

You can achieve all of this without having to sacrifice any of your other daily commitments. The first step to forming an exercise strategy is to examine the way that you typically spend your time, and then isolate blocks that can be utilized for movement and exertion.

This can be done in small ways, such as getting off the bus a block early in order to fit in a brisk walk before work. Coffee breaks and lunch breaks may also provide openings for walks.

One-on-one meetings can be accomplished on foot, and cell phones make it possible for us to keep up with important calls while on the go, too.

Just bringing the idea of exercise more into the forefront of your consciousness will help you to find times during the day to devote to it. If we honestly log our time, most of us will probably discover that we devote a lot more of it to sitting than we really have to.Scientists at Loughborough University have found exercising is more effective than food restriction in helping limit daily calorie consumption.

Remember, it only has to be moderately intensive, not exhausting. And thirty minutes divided up throughout the day is enough to positively impact your health.

Identify the sedentary aspects of your lifestyle that could feasible be turned into activity. Another strategy is to take light activities and make them more engaging. For example, tackle the lawn with a push mower instead of a power mower, or till your garden with hand tools instead of a rototiller. Any strategy that works for you is right for you. Music Increases Exercise Endurance By 15%

Physical activity is absolutely essential to our health and well-being. No matter how busy our lives may be, or how sedentary our jobs, we have to be creative in finding ways to incorporate activity into our daily routines.

Move it or lose it is a fundamental rule for playing the Is It Healthy? Game.

 

 

SECRET SOCIETY – The workouts no one knows you’re doing : Secret Workouts |

In an ideal world, you’d hit the gym four times a week and ride your bike to work the other three days. But since you’re a human being living on planet Earth, that’s probably not going to happen anytime soon.

Luckily, we’ve found a few sneaky exercises you can do in secret as you go about your day. Watch this video to see the moves in action, or read on below.

The park-bench press Blast your tris (yes, we just said that) with this do-anywhere arms routine. Stand with your back facing a park bench, then squat and place your palms on the edge of the seat. Bend your elbows to dip yourself down as many times as you can without getting weird looks. (This can also be done on an office chair while you’re on speakerphone.)

The step-it-up Once you’ve finished your presses, use that same bench as an aerobics step. A few up-and-downs and we guarantee your heart will be pounding.

The coffee-line calf raise Got a three-minute wait for your iced vanilla latte? Hold on to the counter and slowly lift and lower your heels for a quick calf and glute workout.

The broken elevator We’ve said it before and we’ll say it again: Take the damn stairs!

10 Reasons Why You’re Not Seeing Better Results At The Gym

Reprinted from SkinnyMom.com

When you eat and exercise is also key to maximizing your body’s ability to absorb nutrients and process the enormous number of chemical operations on the nutrients available at any instant in time.

Perhaps just as important as what you do is what you think, feel and experience in each moment.

Don’t forget the power you have over the meaning you’re making about what’s occurring. Opinions and judgements about your results have an impact on your experience.  Sorting for the wins each day is more powerful than looking for more evidence that you’re not getting the results you want.

These tips are a good place to start. See what areas you can improve on and start seeing the results you’ve been looking for! That’s what playing the “Is It Healthy?” Game looks like.

Exercise can be a great way to feel better, be healthier and reach fitness goals; but for some people who want to see physical results, it can seem like it may not be working. There’s a point in time where the phrase “it takes time” expires.

Here are a few tips from A Calorie Counter and Spark People on why your workout may not be yielding results and what you can do to see a change.

 

1. Are you eating too much?

Weight loss is a simple equation of eating fewer calories than you burn in a day. If you’re not ending the day with a calorie deficit, you won’t be losing weight. Instead you’ll be just maintaining or even gaining weight. Try keeping a thorough food journal with what and how much of everything you eat for a week. You’re probably eating more than you think!

 

2. Pounds vs. inches

How are you measuring your progress? If your workout routine includes weight training, you’re most likely adding muscle mass and subsequently changing your body composition. Since muscle weighs more than fat, relying on the scale alone may not be giving you an accurate reading of your progress. Taking measurements of your arms, thighs, mid-section and hips on a biweekly basis may paint a different picture of your success!

 

3. Change it up

“If you do what you’ve always done, you’ll get what you’ve always got.” This well-known adage is especially true of your fitness routine and diet. If you’ve hit a plateau, you may need to change up your routine and increase the intensity, as well as adjust your daily calorie intake. The less of you there is, the fewer calories you need.

 

4. You’re only doing cardio

Forty-five minutes on the elliptical may feel like a good workout, but without weight training, you’ll never change your body composition by adding more muscle. A greater muscle mass increases your daily calorie burn, leading to a lower body fat percentage and a leaner you. If you love cardio, try a kettle bell class or circuit training in place of typical weight training.

 

5. Falling for the flavor of the week

Making too many changes too quickly can be just as detrimental as getting stuck in a rut. Ballroom dancing may be the latest fitness craze, but it may not be the calorie burn or weight-training routine you need. Figure out what works for you rather than for everyone else, and stick with it.

 

6. Fact vs. fiction

Are you doing or trying? You may feel like you’re eating healthy and exercising regularly, but a well-kept food and exercise journal may tell a different story. Take a close hard look at your food choices and fitness routine and see what is really going on and where you can make improvements.

 

7. You’re rewarding yourself with food

It’s awesome that you just ran 3 miles, but rewarding yourself with a Starbucks Frappuccino will do nothing but negate all your hard work. Rather than food, try setting a long-term goal and reward yourself with a gift when you reach your goal.

 

8. You’re not working hard enough

Are you challenging yourself with your workouts? If you’ve found yourself getting through your fitness routine with less or minimal effort, it may be time to take it up a notch. Add weight training, high-intensity interval training or a faster pace on the treadmill to keep your workouts challenging and you seeing results.

 

9. You’re working too hard

As crazy as it sounds, working out too hard can be detrimental to meeting your fitness and weight or body measurement goals. Make sure to take at least one rest day a week, drink plenty of water and eat nutritious foods to replenish your muscles after a hard workout. Remember you want to build muscle, not break it down without recovery.

 

10. You’re not getting enough sleep

Few of us can say that we get the recommended eight hours of sleep a night. Although it may be hard to forgo productivity for sleep, your efforts for a good night’s sleep will pay off in the long run. Lack of sleep can lead to hormonally charged weight gain and poor workouts due to fatigue and lack of concentration. Set a sleep schedule complete with a bedtime and wake time, and stick with it.

These tips are a good place to start. See what areas you can improve on and start seeing the results you’ve been looking for! That’s what playing the “Is It Healthy?” Game looks like.

 

By providing the “skinny” on healthy living trends, Skinny Mom educates, supports & motivates moms to live their healthiest lives. Skinny Mom provides readers with the latest and greatest healthy living content, products and food and fitness planning through Skinny Mom’s Monthly Membership. Connect with Skinny Mom through FacebookTwitterPinterest and Instagram.

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