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stay active


STAY ACTIVE WITH THESE SIMPLE TIPS 1024 1024 Delphine Remy | Holistic Nutrition & Eating Psychology Coach

Earlier this month I shared with you my intent to lead a more physically active lifestyle by using the SMART method. Not to say that I’m not a physically active person. I have always been an avid runner and swimmer and once upon a time I was a very competitive athlete. However, I can openly admit that I have not put in the time the Centers of Disease Prevention and Control (CDC) advises in recent years. The CDC recommends adults get a minimum of 150 minutes of moderate to intense aerobic activity a week; which breaks down to about 20 minutes a day. This doesn’t sound like much but the CDC reports that an estimated 80% of Americans are not meeting the minimal requirements. YIKES! So let’s step up our game together and make a better effort to lead healthier lives by staying active. Here are a few tips on how to stay active without breaking a sweat.

Explore your surroundings
No matter what city you live in — be it a major city like Houston or a small town in Illinois, chances are local government has invested in state parks and trails near you. When I lived in Houston, I loved visiting Buffalo Bayou Park. It was near my home and was an excellent ongoing park project that was not only re-vitalizing the area but incorporated many activities for the family to enjoy such as public art installations provided by local artists, recreation areas, dog parks, and conservation trails. During the holidays there are fireworks and farmers markets during warmer months. Check out your local city website to find parks and centers near you that encourage you to get out and enjoy the fresh outdoors.

Get to steppin’
Walking is the easiest way to cross this 20 minutes of moderate to intense aerobic activity a day off the list. So how can we efficiently achieve this.

  1. Walk the dog. If you have a fur baby and a full time job, chances are he or she has a lot of pent of energy when you get home. A good way to spend some time with your dog, burn out that energy and get some activity minutes under your belt is to walk the dog. Map a path through your neighborhood and mark the halfway point for your return. Your pet will thank you, and your body will thank you.
  2. Take the stairs. If you work in a small office building, taking the stairs a few times a day is a great way to burn some calories, firm up your glutes and get your heart rate up while simultaneously getting some of that much needed activity in for the day.
  3. Set step goals. All smart phones and exercise tools such as a Fitbit come with a pedometer that measure the number of steps taken throughout the day. The base goal is set at 10,000 steps which comes out to about 5 miles a day which would meet the minimal requirement set forth by the CDC. If you have not used this feature on your phone, consider locating the app or program that tracks this information and change the settings to bring it to the forefront so you can see how close you are to reaching your goal to stay active each day. You’ll be surprised to learn how much walking you do already without even trying! I’m in and out throughout most of the day between patients, picking up my kids from school and running errands that sometimes I meet the minimal goal without effort. Other days, it’s a nice reminder that I need to pick up the pace.
  4. Walking meetings. It’s becoming more and more the norm to conduct business outside of a traditional business environment. Thanks to the internet and (data plans) it’s now easy to have meetings on the go. Each week I try to knock out 2 birds with one stone by conducting at least one of my patient consults or one of my weekly catch-ups with my team by taking a stroll through the woods. A recent study suggests that walking while talking can increase creativity by as much as 60 percent. Hint Hint — for all you creatives out there.

Your kids are workout buddies
If you have little ones of any age you won’t need a subscription to a fancy gym to get your workouts in. Many parents think “I don’t have time” or “who will watch them” but the truth is there are a number of 1 minute exercises you can do that will strengthen your body and core with or without your kids present. Involve your kids in your goals to stay active by taking a weekly trip to the park to shoot hoops or play soccer. A quick game of HORSE on the basketball court will get everyone’s heart rate up enough to enjoy the endorphins of a good workout and teach your kids how easy it can be to lead a lifestyle and incorporate habits of good health and well being.

Finding 20 minutes in the day to stay active is a lot easier than you think. Consider how you can apply or modify some of these tips to fit your lifestyle. Have questions? Leave them in the comments below.


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