Adding Exercise to Your Schedule helps in Weight Loss

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Reasons to Exercise:

1. Achieve and maintain goal weight.
2. Build muscle tissue.
3. Increase metabolism, strength & endurance.
4. Increase energy, flexibility & mobility.
5. Improve mood, self-esteem & memory.
6. Decrease stress, depression & anxiety.
7. Promote sleep, energy level & healing.
8. Lower blood pressure & blood sugar.
9. Improve cholesterol & heart & lung function.
10. Strengthen bones & reduce bone loss.
11. Reduce joint stiffness & improve posture.
12. Increase life expectancy.

Make a Plan:

1. Choose a location: Such as home, office, gym, park
2. Choose a time of day: Such as before work, lunch time, after work, evenings or a combination
3. Choose an exercise: A class, home exercise machine, gym exercise machines, personal trainer, walking program, swimming (whatever type you will enjoy)
4. Implement Your Plan: Make a commitment and set a date. Start slow, pace yourself and progress as tolerated. Stay consistent

Regular Re-Evaluation of Plan / Progress:
Monitor your progress and recognize your achievements

Energy:
Remember that increased energy is one of the benefits of exercise. Even a 10 minute walk increases energy for a couple of hours. If you are feeling tired or sluggish, get up a take a walk.

Time:
You don’t have to committ to an hour at the gym each day. If time is a problem, try breaking your work out into 3 or 4 ten minute sessions throughout
the day.

Fear:
Do you worry about what everyone else at the gym looking at you? Or maybe that you don’t know anything about the exercise equipment? Learn about the equipment ahead of time, hire a personal trainer or join a beginner class. You will not be the only newbee!

Expense:
Exercise need not be expensive. It can be, for sure, but doesn’t have to be. If you can’t or don’t want to join a gym or sign up for a class, you don’t need to. There are exercise programs on TV. You can buy or rent a DVD. Check out yard sales for exercise equipment to have at home or work. Exercise balls, weights and resistance bands are fairly inexpensive.

Priority:
If you wait until you can ‘find the time’, it may never happen. We will always find something more important to do. Make exercise important. Put it on your daily calendar and consider it an appointment for your health.

Not in the Mood:
Read the list of benefits – improved mood is one of them. If you’ve gotten up in a bad mood or had a bad day, exercise might be just the therapy you need to brighten your mood.

Too Old:
Exercise builds strong bones and improves heart and lung function – at any age!

Too Sore:
Exercise will warm up and loosen muscles. Keep moving – no pain, no gain!!

Ways to Add Step’s to Your Day

1. Walk around in the grocery store, before you begin your shopping.
2. Make multiple trips up and down your stairs at home while cleaning or doing laundry.
3. Take the dog for a walk (or walk your neighbors dog).
4. Pace around the house while talking on the phone.
5. Buy a treadmill for raining day walking.
6. March in place during TV commercials.
7. Join a charity walk (or lots of them).
8. Go for a short walk when you get to work, before beginning your day.
9. Use the furtherest restroom from your work station.
10. Avoid elevators and escalators. Take the stairs whenever possible.
11. Park as far as possible from the store or work.
12. Create a walking challenge with family or co-workers.
13. Tour a local zoo or museum.
14. Try out a new sport, such as volleyball, golf, softball, tennis or skating.
15. Organizing a community clean-up, or simply walk through your own neighborhood removing debris.
16. Attend a community garage sale or flea market.
17. Walk around a local park.
18. Walk a local beach.

Ways to Move More & Be Successful

1. Whenever possible, run errands without your car.
2. Ride a bike or walk on a treadmill during your favorite TV show.
3. Get up and do something during TV commercials, such as jumping jacks or walking in place.
4. Plan one leisure activity that involves being active, during each weekend.
5. Listen to books on tape or your favorite music while walking.
6. Jumping rope burns lots of calories.
7. Wash your own car.
8. Swing your arms while walking. You’ll burn more calories.
9. Fifteen minutes of vacuuming burns 80 calories.
10. Buy small weights or dumbells and use them while you are watching TV.
11. Store an exercise band in your desk or work station and take quick breaks to use it during the course of the day.
12. Buy and use a pedometer to track your steps during the day. Aim for 2000 steps per day.
13. Keep comforterable shoes at work for taking daily walks.
14. Buy a fun water bottle and use it daily.
15. Give a loved one a massage. You’ll be expending calories, while connecting with family.
16. Take up dancing. Great exercise and fun. There are a number of different types of dance. One may appeal to you.
17. Try gardening. Even small space gardening requires movement to start and keep up with.
18. Remember the hula hoop? 5-10 minutes while watching TV will raise your heart rate and strengthen your core.