Get up and get moving

Young Woman Exercising On Mat In Front Of Television
Pain and stiffness are often the result of not getting up and moving around enough. Then when we do try to move, our body has become frozen in habitual postures such as sitting at our desk or in front of the TV.

The best way to stay fit and supple is to get up and get moving, even if it is only for a few minutes a day, several times a day. Try these methods and see how well you start to feel.

Stand and stretch
This gets the blood flowing and muscles moving.

Get 10,000 steps per day
This can all add up as you go through your daily routine. Use a pedometer to keep track. Enjoy a walk after dinner and look for chances to walk up and down the stairs rather than use an elevator or escalator.

Marching in place
This is a more cost-effective option than the standing desk or treadmill desk and can be done anywhere. It works well when when you are talking on the phone so long as you aren’t distracting the other people in the office and are not breathing heavily down the phone at your clients and customers. Wear a pedometer so it counts towards your 10,000 steps per day.

Try yoga
There are many poses to choose from, all of which use the weight of your body to keep you toned and trim.

Ballet
The whole point of ballet is to make smooth and controlled movements that strengthen your arms and legs in particular. Do simple exercises in the office or use your desk or chair as a ballet barre.

There’s no need to pump iron
Use ordinary things around the house as your workout gear. Try bottles of water or cans as light weights. You can also invest in a set of resistance bands, which you can take with you anywhere and use as needed.

Belly dancing
It is fun and good exercise, and gives you a solid core and strong back. It can also help you bring out your inner goddess.

Try these methods in rotation throughout the week and you should never get bored while you get fit.

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Getting More Done and Staying Healthier

We all have a busy schedule. The trick is to learn how to get more done and still stay healthy. Here are some top tips.

1. Use a timer
I use a timer for everything in my house. I’ll set the timer for 25 minutes of work, a 5 minute break, then another 25 minutes. I do the 25 minutes 3 times and then give myself a 30 minute break. Then I repeat throughout the day. I try to work 9 to 5 so I don’t get burned out.

2. Wear comfortable shoes
They give good support to help keep you going throughout the day. Give up the high heels and if you are working from home, don’t loll around barefoot.

3. Avoid letting chores pile up for weekends
You deserve some time off with friends and family. There’s no sense in letting laundry, shopping and so on ruin your day off. Get them done during the week. As soon as your machine is full, or your hamper, do the wash. Shop during off times at the supermarket to cut down on crowd and queues.

4. Outsource as needed
You can’t do it all yourself. Outsource a task to someone on fiverr if you can’t do it yourself, you take a long time to do it, or it does not add significantly to your income.

5. Master Make and Freeze Cooking
This method of cooking save time, money and effort. It ensures you will always have something healthy to eat as well, if you choose your recipes wisely. Cook a meal,and freeze the leftovers. Cook one day, and you could have a month’s worth of recipes depending on the size of your family. Not everything freezes well, though, so be sure to get some good books on the subject. Check out the Make and Freeze Spotlight for some suggestions.

6. Work 10,000 steps into your day
This should be pretty easy. Get a pedometer. It will track you throughout the day.

7. Have an Accountability partner
If you set a weight loss goal, for example, have someone like your doctor hold you accountable. It’s one of the main reasons Weight Watchers works.

Try these time saving and fitness tips and see what a difference they make to your health and productivity.

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What to do if you are struggling to lose weight

Feet on a bathroom scale – Isolated[/caption]There a number of reasons why people become overweight, but few of them have to do with being ‘greedy.’ In many cases, weight gain is actually the result of confusing information about what to eat and not eat, and what exercise routines work best.

Here’s the secret: The best workout routine? The one you stick to.
The best diet? The one you can live with long term without feeling miserable and starved.

Your starting point should be where you are right now. When is the last time you got on the scale, and what did it say? If the answer is ‘way too much’ and shocked you, it is time to set a target weight goal and start working towards it. Of, if you have a special occasion on your calendar you want to look great for, like a wedding or class reunion, set a target weight or clothing size to reach by the time the event rolls around, and see how great you will look and feel when you achieve your goal.

Yes, it will take work, and losing weight is only part of the process. Adding activity to your day will help you burn the calories you do eat. Lean, toned muscle will burn calories more efficiently than flabby ones. Even if you hate to break a sweat, there are many different activities you can enjoy that will help you firm up your body as you drop the pounds.

You deserve to be your best self. So dust off the scale, get out a little notebook to keep track of it and your target weight and goals, and start adding more activity to your daily routine, even if it is just a walk around the block to start with.

You CAN do it. And here are a couple of suggestions that can help:

The 3-Week Diet

Old School, New Body

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