According to the National Health Information Survey, it was reported that much less than HALF of American adults meet the suggested amount of cardiovascular activities and muscle strengthening exercises for sustaining a healthy life-style. To maintain the ideal amount of fitness in your life, examine these guidelines provided by health.gov. Exercise is the easiest hindrance of heart disease (The NUMBER ONE cause of death in America [For statistics click here]), stroke, osteoporosis, depression and a hand full of other health issues as stated in Harvard Health Publications.
This is one trend that you should not wish to follow. Here's 15 reasonable recommendations on how to Fuse More Fitness Into Your Life!! Some may be easier than others for each individual. I am attempting to appeal to a wide range of readers with these helpful hints.
1. One of simplest ways to incorporate more physical activity into your daily routine is TAKE THE STAIRS! You will also be utilizing less energy by abandoning elevators--always a plus!
2. To get some extra strength-training in, do at least 25 squats every time you brush your teeth. That way you get at least 50 squats in per day, assuming you brush your teeth twice a day. One of my best friends gave me this valuable piece of advice, which I am ever thankful for.
3. Don't wait until Spring cleaning time to scrub down your living space! You might be surprised to know that merely tidying up your humble abode burns calories. Take a glimpse at this site for a list of household chores you can perform that also can count towards your physical fitness for the week! **If you truly want to burn those calories, transform your room, and move the furniture around. To achieve harmony and balance in your home, perhaps try the Chinese art of feng shui (mentioned in "That B*tch Called Breakup" post.)
4. Take a delightful stroll around your area. If your area consists of mountainous terrain, take an afternoon hike. Enjoy the company of a partner or use this time for self-reflection.
5. While watching TV, perform 10 push ups or sit ups during each commercial break. This way you can take time to relax, but you are also invigorating your muscles and burning calories gained throughout the day.
6. Partake in one of the most glorious pleasures in life, SEX! Safe sex, of course (sex between consenting adults with the use of some form of birth control). Sex is a pleasurable way in which to burn calories! Sex relieves stress and tension from your body. During sex, your heart rate increases. Sex manipulates a diversity of muscles. Relationships that include the most sex are generally the happiest, showing that sex nurtures relationships. For more health benefits of sex, review these websites: WebMD, Fitness Magazine Medicine Net.
**Fun Fact for women: As written in Human Sexuality:Diversity in Contemporary America, 8th Edition. by Yarber, Sayad, and Strong, orgasms can subdue the pain of period cramps!
7. Go dancing! Some people neglect exercising due to a lack of time to visit a gym or simply because they do not enjoy it. Dancing can be your solution! Dancing is not just for entertainment, but exercise as well. You do not even need to go out on the town to dance. You can do what I do and blast the music while cleaning or cooking and dance your heart out. :)
8. Join a local/community sports team or the intramurals team at your school. This is a great way to potentially meet new friends. Playing on a team builds trust and generates higher self-esteem. Students who play on a school sports team have also demonstrated higher academic achievement as well. Playing on a team allows others to hold you accountable and help you achieve your personal goals.
9. Substitute a short drive in a car for a walk or bike ride. If you are close enough, walk or bike to class. It takes me 20-23 minutes to walk from my home to class. That is at least 120 minutes of brisk walking (40 minutes round trip, 3 days a week) I can count on having in my routine each week.
10. Stretch before turning in for the night. Stretching can have a relaxing effect on the body. After stretching, your body and mind will find itself in a state of tranquility perfect for preparing to go to sleep. Check this out for specific before bedtime stretches!
11. Go for a dip in the pool. WebMD explains that swimming can be considered cardiovascular AND strengthening simultaneously! Win Win! Also, swimming can be a lifetime exercise seeing as how there is no tough jarring on the joints, as concluded by Bucknell University.
12. Garden or work out in the yard. Use your green thumb to not just improve the health of your plants, but also that of your own!
13. Play outside with your pet or children. Children and dogs can be extremely rambunctious and sprightly. Keeping up with them requires loads of energy. Over the summer, I was a nanny for a two year old and four year old. After 8 constant hours of running around as super heroes, swimming, playing at the park, cooking, piggy-backing, cleaning, and holding the children, I was exhausted. **Here's where I give a massive sign of respect and admiration to all parents. You truly have the most difficult and important job in the world!
14. Partake in any of these fun-filled activities: Ice-skating, horse-back riding, fishing, jumping on a trampoline, jump roping, or ping pong!! All great forms of entertainment and exercise; ones you can share with your friends as well!
15. Connect with nature and go on a kayaking or canoeing adventure. Many universities in Florida have outdoor recreation programs that allow students/staff to rent outdoor equipment, universities including USF, UNF, and UCF. Look at your university's campus recreation website to find out if they have a similar program!
The key is to stay active! Try choosing a couple activities that you can add to your weekly physical fitness routine. Besides going on a run or lifting weights at the gym (equally important activities), you can find more enjoyable ways to keep your blood flowing and your muscles mobile.
Health is the true wealth my friends. :)
Elsie <3
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