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Stay Fit on a Daily Basis!Jun 30 '01 Write an essay on this topic.The Bottom Line Believe me, they all add up! Preparing for a competition is less work when you make exercise a part of your daily routine. Good luck! Ah, the life of a busybody! So much to do, so little time. With the busy schedules we have to contend with these days, who has to time to jump into a full-blown exercise program? If you're the average adult, your hectic schedule seems devoid of spare time to commit to staying in shape The Battle with Time If you find that time isn't exactly in your hands, increasing your daily lifestyle activities can be a good alternative to doing nothing at all. At first, this approach may seem like a cheater's excuse to avoid the gym. However, scores of studies show that even a little activity goes a long way. Studies have shown that people who take regular walks reap notable cardiovascular benefits and experience moderate weight loss. Get Moving! Health experts recommend trying to accumulate at least 30 minutes of activity almost every day. What counts as activity? Well, anything that gets you moving, basically. It all adds up! But you always have to be on the lookout for good opportunities to get up and go. Let me toss out a few quick examples that should work for virtually anyone: 1. a quick run through your garden to pull some weeds(burns 60 calories) 2. playing tag with your dog for 5 to 6 minutes (burns 40 calories) 3. foregoing an escalator and walking up one flight of stairs (burns 16 calories per flight) 4. window shopping for 10 minutes (burns 35 calories) 5. singing 'We are the World' at a karaoke bar (burns 20.7 calories) It's Your Choice Although looking for ways to move more doesn't take as much dedication as participating in a full-blown exercise program, it does takes a certain amount of commitment and creativity. Is it easier to get in your car and drive three blocks to the corner store? Of course! But that 10 minutes of total walking time will be good for your heart and will burn almost 100 additional calories. Sneak It In! You can also find ways to sneak in a little weight training during the day. Let's say you're sitting at work. Give your brain and body a rest by pulling out a hefty book to do a couple of bicep curls. Or press the book up over your head to give your shoulders a workout. While you're waiting for the bus, balance all your weight on one foot for a minute or two to help firm up your thighs. Do some butt squeezes while you're waiting for the light to change. Believe it or not, it all adds up! Other sneaky stretches that can fit seamlessly into your day: 1. hanging your heels off the end of the stairs to stretch out your calves 2. leaning over and reaching towards your toe as you sit at your desk to stretch out your lower back and backs of your thighs 3. clasping your hands behind your back as you wait on line at the bank to stretch out your shoulders and chest The 20-minute Habit You can't avoid aerobic exercise that is important to raising your fitness levels and shedding some pounds. Ideally, attempt about 20-30 minute bouts of aerobic exercise a week. If you're already active (doing some exercise or participating in a sport more than twice a week), you'll need longer workouts (30 minutes) to make a difference in your fitness level. The same holds true if you mean weight loss when you refer to results: the more time spent exercising, the more calories you'll burn. Stick to the Fun! If you can cycle or in-line skate a couple of times a week, that would be a great way to get aerobic exercise and have fun at the same time. It's more likely you'll stick with routine that's fun rather than force yourself to do something that isn't. The gym isn't for everyone, so open your horizons to other fun sports like wall climbing, biking or soccer. Remember Resistance Training! Push-ups, sit-ups, pull-ups, squats, lunges---they help firm our muscles. Basically, the tighter the muscles are, the more efficient our body sheds pounds! So, it wouldn't be bad if you slip in a couple of push-ups before you hit the showers in the morning.  |
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