HEALTHY LIVING & EXERCISE
Quick Exercise Tips to Burn Fat, Lose Weight and Save Money
13 September 2017
One of our patients reported that her boss instituted a 5-minute, 4-times-per-day exercise break at the beginning of the year. At designated times roughly two hours apart, employees that wanted to participate, meet in the office lobby and then proceed to climb down the stairs of their 4-story building (the office is on the 4th floor), walk to the other side of the building and climb up the stairs to the 4th floor, then repeat – 4 times a day. They call themselves the “Heavy Breathers”.
Lately, there has been more conversation about the benefits of high-intensity intermittent exercise (HIIE/HIIT) like the example described above. It’s the kind of exercise that really gets your heart pumping, your lungs oxygenated and makes you sweat a little. Your body benefits from this – you need to get your blood circulating, especially to your brain. It also releases endorphins which elevate your mood. In the case of this ad agency example above, it might even help with creativity and camaraderie. Smart boss!
Sometimes sitting on a stationary bike or walking around the block just isn’t going to cut it (although these are also good things to do). You need to add short bursts of exertion to your regimen to burn fat and lose weight.
While the best thing you can do to start exercising is incorporate some basic resistance or weight training at home, there are little things you can do throughout the day to help you begin living a more active lifestyle for little to no cost.
If it’s time to incorporate more exercise and activity in your life (which most of us need), here are some great ways to start:
Choose the stairs. Avoid the elevator. You do your body a lot of good by the simple act of choosing the staircase.
Park your car as far away from the door as possible. If you’re shopping, park your car at the edge of the parking lot and then walk briskly and with purpose to the building.
Choosing to take the stairs helps increase heart rate and blood circulation.
Get off your couch. Too much sitting is bad for you. Your muscles atrophy (including that big one – the heart muscle). If you can’t miss your TV programs, watch them standing up or while using resistance bands at home. If you have a sedentary job, set a timer on your smart phone to get you up out of your chair every hour. You can send your print jobs to the farthest away printer in your office to get you walking. Or take a walk outside and enjoy nature, but walk briskly to elevate your heart rate.
Break out the Hula Hoop. Hula hoops have come a long way since the late 50s when they were first marketed. Now they come weighted so you can get a good workout.
Balance Boards. The Simply Fit board that was pitched on Shark Tank has had mostly positive reviews. You can also use this board while watching TV. Click here for more information.
How about a jump rope? Maybe you haven’t done this since you were a kid. Give it a try, it’s a great aerobic exercise.
Try Dancing. If exercise is just not your thing, try dance videos designed to exercise your body (and your mind). There are a lot of videos on the Internet with music and dance styles for every taste and experience level.
Swimming. If you have access to a swimming pool, swimming is tremendous exercise and easy on the joints. Even if you just hang onto the side of the pool and kick your legs until you’re fatigued, you’re getting your heart pumping and your blood circulating.
Resistance Bands. Any exercise that develops muscle is the best way to burn fat and lose weight long-term. Buy some inexpensive resistance bands and incorporate one of these exercises for 5-10 minutes each day. Vary them up to workout different muscle groups.
Use these tips diligently and regularly, and one day you might find your pants a little looser and your smile a little brighter.
FUNCTIONAL MEDICINE & HEALTHY LIVINGWhat is Functional Medicine?Ky Carlson 18 December 2017 In the simplest terms, functional medicine (FM) deals with discovering and treating the true root cause of chronic maladies and diseases without pharmaceuticals.The word...
HEALTHY LIVING & HOLIDAYS How to Survive the Holidays Without Sabotaging Your Health Ky Carlson 10 December 2017The holidays are some of the best days of the year! They are all about spending time with loved ones, giving back to your community, and of course, stuffing...
HEALTHY LIVING & NEW YEARS Setting New Year's Resolutions That Will Stick Ky Carlson 27 December 2017 As 2017 draws to a close, many people will begin thinking about the successes and failures of the past year and how they wish to improve upon their shortcomings in...