No Excuse No exercise
No Excuse for No Exercise!
Do you exercise and keep physically active?
A healthy diet is not the only answer to a healthy weight. Exercise is just as important in keeping the weight off, and also leads to increased overall health. Lack of physical activity is a major cause of obesity in Australia. Recent studies shows Australians are now one of the fattest nations in the world and lack of exercise is a major contributive factor to this sad statistic. We are certainly less active than we used to be. We may be eating more healthily, or at least being more conscious of what we are eating, but for a number of reasons we have become less physically active on a daily basis. Leisure time no longer revolves around families playing sports, going on bush walks or playing at the local pool. We are more likely to rent a dvd, watch a professional sports team on television or go and see a movie. We tell ourselves that the busy lifestyles and long work hours we are now accustomed to leave little time for exercise. The last thing we want to do after a 9-5 day is go out for a run, but these excuses are not only leading to our nations catastrophic weight gain, they are also having very negative effects on the overall health of our bodies.
So what is your excuse? Here are s common reasons for lack of exercise, and how they can be overcomeome:
Bad back, knees, ankles, shoulders etc.
There is no excuse for no exercise; look for a way around it. In fact, the more weight you carry, the harder it is for the back or joint such as a knee, to recover and strengthen. Just one extra kilogram of weight around the waist is going to give 5 kilos of strain on the back. So if you have a bad back, the more weight you lose, the less stress on your back, the less pain you feel on a daily basis. This goes for all the bones, muscles and joints of the body.
So how can you lose weight via exercise without aggravating your injury? Doing a variety of physical activity will not strain any one joint, bone or muscle repetitively, so alternate your exercise as much as possible. Here are some tips for what exercise to choose, depending on your injury.
Depending on how bad your knee pain is, walking may or may not be possible. A slow paced walk on a flat surface is a good exercise option if this does not cause pain. A better option is an exercise in which the body weight is not placed directly on the knee joints. One such exercise is cycling, either on a stationary bike or push bike. Another option is an elliptical trainer, or x-trainer. These also remove the stress on the knee joint, and they incorporate the upper body in the exercise. Swimming is also a great option. The resistance of the water whilst swimming leads to a large number of kilojoules being burned, whilst placing no stress on the knees or any other joints for that matter. Finally, any upper body workout will have no effect on the knees. Upper body weight training is a great choice for those with any lower joint pain.
As with the knees, the amount and type of back pain will determine your exercise type and intensity. If a slower paced walk produces no pain, then aim for about an hour each day. An elliptical or x-trainer removes the impact associated with jogging or walking, so may be a better option. Swimming places no impact on the joints, so may be the best choice. It is important to remember a weak back must be strengthened so begin with some simple back strengthening exercises. It would be best to see a physiotherapist or personal trainer for these, to ensure you are doing them correctly.
The weather – too hot or too cold
Australian summers are always hot and dry, but that is no excuse for 3months without exercise. If you wish to exercise outside, choose your time of day wisely. Get up early and go for a walk before the sun comes out, or head out when after dinner when the night brings cooler temperatures. If you don’t mind being indoors, join an air-conditioned gym, or swim laps at the local swimming pool. Winter brings rain and darkness, so getting outside can be difficult. This is where indoor exercise may be more optional. Join an aerobic or spin class at the local gym, or find a heated indoor pool. You may even like to purchase your own piece of cardio equipment, such as a stationary bike or treadmill. They may be an expensive initial outlay, but will be worth the cash when you see your waistline shrinking. Put them somewhere you are more likely to enjoy using them, such as in front of the television, then you can workout during the hour of your favorite show. Exercise dvd’s are also a great indoor workout, and can be fun to do with family members of friends.
Exercising alone is boring?
Exercising with others can be motivational, and is often an incentive to get up and go. Joining a walking group or a weekly aerobics class is a good way to meet people whilst exercising. Prime Movers and Living Longer Living Stronger are two social exercise group activities you will find in your local area. A simple walk with a friend is a great way to catch up whilst being active. Why go for coffee and a cake when you can both walk around the local lake and chat. Check with your local council or the Heart Foundation for activities in your area.
You are too busy with housework, children or work.
Your health should be a priority in your life, and exercise is a key to good health. Getting up just one hour earlier each day to exercise may seem difficult at first, but the physical and mental benefits will make it all worth while. Even a little exercise is better than no exercise, so incorporate it in your daily life when you can. Try and walk the children to school or walk to the local shop to get the few things you may need here and there.
There is no time on the weekend with children and other activities
Weekends may be the time for sleeping in, but getting up one hour earlier on a Saturday and Sunday to exercise will leave you feeling a little less guilty for over indulging on a Friday and Saturday night. Fit exercise into the families’ weekend routine. Make exercise a family outing, such as walking to the park, going to the local swimming pool or playing sports.
Quick tips to increase physical activity and exercise in order to lose weight and improve fitness
<!--[if !supportLists]-->· <!--[endif]-->Take the stairs rather than taking the lift, every step counts, particularly if you do it multiple times per day at work.
<!--[if !supportLists]-->· <!--[endif]-->Walk to the shop for the paper or the milk.
<!--[if !supportLists]-->· <!--[endif]-->Mow your own lawn and pull your own weeds.
<!--[if !supportLists]-->· <!--[endif]-->Park the car further away from where you're going.
<!--[if !supportLists]-->· <!--[endif]-->Get off the bus one stop early on the way to work and on the way home.
<!--[if !supportLists]-->· <!--[endif]-->Walk or ride to work, school or to the shop.
<!--[if !supportLists]-->· <!--[endif]-->Join social groups that involve exercise such as dancing, tennis, or indoor sports.
<!--[if !supportLists]-->· <!--[endif]-->Bicycle or bush walk with family and friends for pleasure.
<!--[if !supportLists]-->· <!--[endif]-->Take part in fun runs and walks.
Added to site on : Sunday, 3 January 2010