Exercise doesn't have to involve paying large sums of money to go to a gym, pound away on a treadmill, pump iron and feel inferior as the superfit gym bodies sweat and grunt around you. Save your hard earned cash, don't pay out for a gym membership that you then give up after a few months - after all what are you exercising for? To get fit? Go for a walk, run or cycle.
Sensible exercise is about increasing your general activity in each and every day and finding things to do that you enjoy. We all know that regular exercise can have beneficial effects to your general health and well-being, increase your energy levels, reduce stress and lift the mood. However busy you might be - find time to get active every day.
Exercise does not mean you have to end up sweaty and exhausted, although it's good to get the heart-rate up. If we were more active on a daily basis, we would not have the need for gyms to work off the excess calories or keep fit.
Remember that ANY activity that is over and above what you do normally is going to burning up additional calories.
Leave the car behind - how many people do I see on a regular basis, driving up to the local corner shop, which is all of ten minutes walk away. It might save five minutes but it's an ideal opportunity for some exercise.
If you want to get fitter, then jumping in the car at every opportunity is not the way. Short car journeys are very fuel inefficient (bad for your wallet) and bad for the environment (fuel consumption and carbon emissions are higher when the engine is cold. Catalytic converters are only effective for journeys over 5km (3 miles).
Park further away from work or the shops or at the other end of the car park - enjoy the extra walk. Leave yourself enough time so that you're not rushing and then end up using that as an excuse to park nearer.
Cycle. With the expense and inconvenience of parking these days, if you have a short journey to make, why not cycle?
It takes me approximately 20 minutes to drive into town and then 5-10 minutes to find somewhere to park which may or may not be close to where I'm going, so possibly another 5-10 minute walk. It takes about 35-40 minutes to cycle into town, directly to where I'm going and then all I need to do is lock the bike to the nearest lamppost or bike park ... about the same amount of time - except that I do tend to 'glow' when I get there, so it's not always appropriate.
It's quicker than walking and burns between 75-150 kcal every 30 minutes, even at a gentle pace. Cycle more vigorously and you'll burn up to 600 kcal in the same time.
Running/Walking. Running may not be for everyone but take a walk at the beginning or end of the day. Get outside in the fresh air at lunchtime and give your legs a stretch. Go for a long walk at the weekend. There are any number of walks that you can do out in the countryside - take the rest of the family along or go out with a friend. It doesn't have to be a great trek
- Get off the bus a couple of stops earlier and walk the extra distance. - Use the stairs at work, instead of the lift. OK, if you work in a skyscraper, I might let you off. - Walk the children to school. - Walk to the nearest post box to mail your letters.
Depending on your pace - even 30 minutes of moderate walking burns between 100-200 kcal.
Housework - cleaning, dusting, hoovering, scrubbing, these will all give you some additional exercise and burn off a few extra calories - about 40 kcal every 15 minutes. Now there's an incentive for getting the housework done.
Wash the car by hand - not only does this give you additional exercise but there's another environmental bonus - less electricity and less water. Burn up to 40 kcal every 15 minutes.
Gardening. An hour or so of gardening - weeding, mowing the lawn and digging all burn calories. Even just 30 minutes of weeding will burn around 100 extra kcal.
Mow the lawn with a manual lawnmower. Use shears instead of a strimmer to do the edges.
Swimming. You don't need expensive equipment - just a swimming costume and a pair of goggles. Try out your local pool - even better if you can swim in the sea. A great way to exercise as it supports your body weight and is kinder to joints and works all the muscle groups.
Start with a few lengths and build up slowly. Vary the strokes so you don't get too bored. Swim at your own pace and don't be intimidated by the other swimmers powering up and down in the fast lane. Even a gentle swim will burn up to 200 kcal every 30 minutes up to 500 kcal if you're really going for it.
Many of these activities require you to be more organised and leave a little more time to get places. Think about them in advance and then you won't be rushing around and tempted to jump in the car because you ran out of time.
Think about what you do on a daily basis. How could you build more activity into your day? It's a lot easier to be generally more active during the day than to find the time to take 'specific' exercise. Find at least three ways you can increase your activity.
Plan time into your diary for exercise at the beginning of the week and make it a priority. Then it won't get forgotten.
As a mom in the new millennium, I dream about the idea of parenting in a world where streets are safe and parents can let their children run freely through the neighborhood, their bodies naturally challenged with the exercise of play.
Instead today, before the slam of the car door fades and the backpack drops on the floor, the TV is switched on and the last few hours of daylight disappear in a haze of video games and over processed snack foods.
Even the concerned, well-meaning parent can often stand helpless, wondering how to compete against marketing genius and instant gratification. Exercise and carrot sticks have a hard time competing with Xboxes, SpongeBob and potato chips.
The proof is all around us. According to the Centers for Disease Control and Prevention, the health of too many North Americans is in danger because of unhealthy lifestyles. (www.cdc.gov/nccdphp/dnpa/obesity)
The latest data from the National Center for Health Statistics show that 30 percent of U.S. adults 20 years of age and older - over 60 million people - are obese. The CDC reports the percentage of young people who are overweight has more than tripled since 1980.
My kids aren’t obese - why should I be concerned?
Your kids are normal, right? You are parenting just fine. But in a world where walking is limited, school P.E. programs are being cut, and cars, elevators and buses eliminate our chance to exercise naturally, we need to make a concerted effort to make physical activity part of our day and our children’s days.
Despite all the benefits of being physically active, most Americans are sedentary. (www.cdc.gov/nccdphp/dnpa/obesity/contributing_factors.htm) Inactive children are likely to become inactive adults. (www.americanheart.org/presenter.jhtml?identifier=4596)
So as parents how can we get our kids moving?
"The American Heart Association recommends that children and adolescents participate in at least 60 minutes of moderate to vigorous physical activity every day."
The great news is exercise comes in many forms and can be a lot of fun! With a little creativity you can easily add some fun physical activity into your parenting style.
1. Lead the way
You need to set a good example. Kids, especially younger children, naturally follow their parents. So make sure you are looking after your own health and making physical activity a priority in your life.
2. Do it together
In today’s overscheduled world, we need to make sure we are spending quality time with our children. What better way than to be active together. Since kids can’t be alone roaming the neighborhood, parents need to play with them.
3. Make it fun
Put on some music and dance. Play tag. Roller blade. Basically just play. Provide them with toys and equipment that encourage them to be active while having fun.
Bikes, scooters, hockey sticks and baseball bats will get your kids moving and active. For preschool children, ride on toys that get them exercising like pedal cars, big wheels and tricycles are always a great parenting decision.
4. Cheer them on
Create positive reinforcements with encouragement and support. Help them find sports and activities that build their self esteem. Attend their sporting events and let them know you are their biggest fan whether they win or lose.
5. Turn it off
Of course, we need to limit the time our kids watch TV and play video games. But make sure you do it in a positive way. If they are angry that you just turned off their favorite show, they might not be too excited about going out rollerblading with you.
Allow screen time during designated hours, preferably after homework is done and when physical activity is finished, like in the evening or on Saturday morning when tired parents might need to catch a few extra minutes of sleep.
Adding more physical activity into your family’s routine will help you all feel better and get you having more fun together. Most importantly, as you model a healthy lifestyle you will help instill in your children lifelong habits and healthy attitudes toward exercise and physical activity.
Both Clare Evans & Susan Carraretto are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Clare Evans has sinced written about articles on various topics from Body Language, Food and Drink and web development. Clare writes on several topics to help busy, stressed individuals and small business owners organise their lives more effectively.She is the author of Time Management For Dummies. Read more articles and get free Time Tips from. Clare Evans's top article generates over 27100 views. to your Favourites.
Susan Carraretto has sinced written about articles on various topics from Fitness. Susan Carraretto’s most important job is parenting and shealso runs two online stores. Get your children moving withexciting, active and affordable ride on toys at. Susan Carraretto's top article generates over 9900 views. to your Favourites.