Myth: Just be more physically active, exercise a great deal, and you will lose all your desired weight.
The 80/20 rule dispels this myth, I believe 80% of weight loss is achieved by decreasing what and how much you eat, and 20% of weight loss is due to physical activity and exercise.
I recommend viewing physical activity and exercise as a way to improve your health, and dramatically reduce your risk for so many diseases, such as Diabetes, High blood pressure, heart attacks, stroke, breast cancer, prostate cancer and Alzheimer’s.
Physical activity (5,000-10,000 steps per day) and exercise (cardio and weight/resistance training) will significantly improve your energy, sense of well–being, sleep, and yes, it will also help with weight loss.
Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity. – John F. Kennedy
We all know that we should be more physically active and do more exercise! So why doesn’t everyone do it?
The most common reason that I hear is … Not enough time!
“Life gets in the way”, we all have very busy lives.
I recommend following 2 simple rules:
- Book an appointment every week in your calendar (30-45 minutes of cardio exercise, 3-4 times a week) Do what you like and ideally find an “exercise buddy”.
- Never cancel that appointment.
These 2 simple rules have resulted in many people exercising regularly and sticking to it. In my opinion, it is better to begin by just doing it. Don’t worry about how many days in between, or time of day, just do what works for you each week.
Every Day Physical Activity:
If we become more mindful every day, we can truly increase our physical activity quite easily. Here are some simple suggestions:
- Park your car at the back of the parking or a block away from your destination
- Get off the subway or street car or bus one or two stops earlier and walk the rest
- Walk up escalators instead of just standing on them or use the stairs
- Use the stairs instead of the elevator when possible
- Take a walk at lunch time or after dinner
- Take short 2-3 minute walks throughout your day
- Never use drive-thru, walk into and out of the store
- Go for a bike ride
These are just a few suggestions, being mindful daily will permit you to come up with all kinds of creative ways you can increase your physical activity.
As winter is approaching in northern countries, outdoor activities frequently diminish for many. I recommend thinking about outdoor activities like snow-shoeing, cross country skiing, down hill skiing, skating, walking with appropriate foot wear and clothing.
Also, winter is a good time to join a community center, or a gym for a few months. One can use the treadmill, bikes, and elliptical machine or attend an aerobics or spinning class. If you have a machine at home, then winter is a great time to use it.
I would also recommend getting a pedometer, and try to work up to 5,000-10,000 steps per day.
The Power of Moving. You will be surprised how much more energized you will feel. (Your health will be better and it does help with weight loss as well.)
Join our community and find out how others are finding ways to add regular exercise to their lives.