4 Simple Ways to Get Fit and Stay Fit
By Sandy Schroeder
Sitting less and moving more is everybody's goal. But finding that magic combination of time and effort expended can be tricky as we wedge new activities into our schedules.
But it may be simpler than we think to control weight, strengthen muscles and improve range of motion. We just need to pick the options that are very easy to do, and keep doing them. The Harvard medical community group say these four will work.
Dive Right In – Swimming at an indoor community pool is an almost effortless way to stay active. If you are helping a senior to be more active, warm water aerobics can be a perfect way to move sore joints as the water supports weight and relaxes muscles. It’s also a great way to exercise with kids.
Walk Anytime Anywhere – Walking is the most portable exercise to use, early in the morning, at lunch, after work, or when you are traveling. All you need is a good pair of walking shoes and 10 to 15 minutes. Results include improved blood pressure and cholesterol levels, weight loss, and muscle and bone strengthening. Many people say walking is a built-in stress reliever, too. When life gets too complex, they just walk away for a few minutes.
Relax with Tai Chi – The first time I tried tai chi I became a fan. Now it’s my favorite way to exercise as we meet weekly at my local park. Standing and moving in one gentle motion after another can relax the body and mind. It can also be an easy way to keep moving and improve balance if you have painful knees or other joints that are stiff and sore. Check for classes in your community and find out what you have been missing.
Strengthen Muscles – Get your doctor’s approval and then see how lifting small weights can keep your muscles strong and your body fit. Have your doctor suggest a strength training guide, or start with an experienced trainer using light weights.
Branch Out – As you build walking, swimming, tai chi and strengthening exercises into your life, take time to evaluate all of the other things you do. Outdoor maintenance chores at home, toting groceries, laundry and kids, romping with your kids at the park, or biking on the weekends all count for fitness. You can extend these efforts too, if you walk or bike instead of driving to do errands; If you do drive, park at the back of the lot.
Experts suggest doing some form of aerobic exercise for half an hour daily with two days of strength training per week, Check with your doctor first, and then enjoy the results.
To learn more about your health and wellness, see your local chiropractor at The Joint Chiropractic.