1) Keep yourself as active as possible in any way you can throughout the day. This will help boost your energy levels and will maximise the effects of your exercise programme. 2) During the day, collect items that belong upstairs in a box at the bottom of the stairs. When you have collected 5 items, take them up stairs, ONE AT A TIME !! Then take any items that need to be downstairs down, one at a time. Having a purpose for making the trip will make it easier and you will have moved up and down stairs at least 5 times. Impressive!!
3) If you’re watching TV in the evening, get up an do something (apart from eating!) when the adverts come on. Tidy up, wash up, dry up, put the washing on, go upstairs for something. Remember, ALL moving counts.
4) Go cycling, walking, running, dig the garden, anything, as long as you’re working hard enough. Remember, you should be slightly breathless, but still able to speak.
5) Buy a fitness video that is broken down into 20 minute chunks or use the clips from the website. Sit down with your diary and see where you can fit in 20 minutes of exercise in the day, make it a priority and commit to it. Let us know how good you felt.
6) Exercise doesn't have to mean two hours in the gym. A brisk half hour walk as many times as you can manage during the week is fine - as long as you are moving and increasing the amount of energy you expend.
7) Remember to eat something within half an hour of finishing a workout so that your body maintains a higher metabolism. Your body will be low in energy and if you don't replace it quickly, your metabolism will slow down. Having a healthy snack when you've finished will fuel your metabolism and make it work harder for longer.
8) Don't forget to fuel yourself with enough food before you exercise. If you're going to work out at the end of the day, make sure you eat a good lunch and an afternoon snack, both of which should include a mixture of protein and carbohydrate. You could try a turkey sandwich on rye bread or rice-based sushi for lunch, and a handful of apricots and nuts an hour before you start.
9) Make a point of going out to buy a lovely new notebook in which to record your workouts. Having a record of what you have done can be useful, especially on days when you are feeling stuck or helpless. Being able to remind yourself of your achievements can help you locate that much needed motivation.
10) If you find yourself saying ‘ I don’t have time to exercise’ think about how you can MAKE time. You can get up an hour earlier and then you would have time to walk, run, whatever, for 30-45 minutes before enjoying a long, hot shower. Then you can go about your day on an endorphin high, knowing that you have done your exercise already. How good will that feel? Now ask yourself, how important is it to me to lose weight? What will you say to yourself as you set your alarm for an hour earlier?
11) Does anybody out there remember French Skipping or 'elastics' as it was often known. Buy some elastic and invite your friends round to play. Or invest in a hoola hoop, space hopper....rediscover your inner child.
12) Go Green - buy a bike!
13) If you really can't find the motivation to exercise and you like animals, buy a puppy. He or she will definately get you moving. It's a great way of making sure you get at least two walks a day in. Just be sure that you have the time and appropriate living circumsatnces.
Finally, from the Team at Eat, Move and Be Happy
14) If you really want to treat yourself save up and book a fitness holiday in 2008. Pam runs Wellbeing Holidays in Greece; Kim holds an Energy Retreat in Italy and Kenny works with a company called in Morrocco. Alternatively check out Body and Soul Escapes by Caroline Sylge.
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