Move Those Feet!

The problem with myths is that they tend to become reality when they’re heard often enough. Like the myth about needing to exercise for at least 30 minutes at a time for it to be beneficial. You don’t have to set aside 30 minutes, although it helps to keep those sneakers on all day if you plan to do what I’m about to suggest.

Instead of working out for 30 minutes and then becoming sedentary for the rest of the day, get up and move around several times during the day for ten-minute stretches. Some ten-minute activities can include doing a few rounds on the stairs, taking a quick walk around the block, taking a leisurely walk in the woods, dancing to some music for ten minutes, or doing jumping jacks between commercials while you watch the news.

The point is to keep that engine stoked so that your metabolism stays active. I’ve come to the point now where I need to get away from my desk to do something active. Otherwise, my butt screams at me (and it isn’t nice!). The added bonus? I feel more relaxed at the end of the day.

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From PBS:

“If you want to know not just the number of steps you’ve taken, but the distance as well, you can calibrate a pedometer. The simplest way is to wear it while walking a known distance, such as once around a quarter-mile track, at your normal walking speed. Then multiply that number of steps by four, and you know your typical number of steps per mile. (For greater accuracy, you should walk a full mile-four times around the track). Now, anytime you want to estimate the distance you’ve walked, just divide the total number of steps you’ve taken by your “steps per mile” calibration. Keep in mind it’s just an estimate, because the length of your stride increases as you walk faster. So, on faster walks you’ll be underestimating the distance somewhat, and on slower walks you’ll overestimate a bit.

“Some pedometers allow you to enter your step length (based on a calibration walk) and they will calculate your walking distance automatically. Fancier models will even estimate the calories you burn if you enter your body weight as well. But don’t count on these calorie estimates to be particularly accurate, given the wide variation of fitness levels and personal physiology of individuals.”

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I made the mistake of trying on last year’s jeans. Although I managed to get them up over my hips, I can’t get the zipper up, let alone button them. I had previously thought that I could lose weight where I wanted (like across my stomach and back). But, I learned why all those crunches haven’t paid off yet.

Unfortunately, there’s no way to really target any single part of your body in weight loss. If you lose a pound of fat, it could come from anywhere. You have no control over where that fat is reduced; so, if you’re concentrating on crunches or other stomach-reducing exercises, those efforts won’t show until the fat cells are depleted (they never go away - they just shrink, like you wish they would).

I know that crunches only take a few minutes, and cardio takes a little longer. But, the cardiovascular exercise will help you lose weight faster. If you can work up a slight sweat one or two times a day (about 30 minutes each session), then you’re well on your way to losing that belly and to maintaining a healthier lifestyle.

After just one month of a daily 30-minute treadmill walk (raising the bar on speed and elevation along the way) and weight training 2x week, my blood pressure went from 120/82 to 104/79. After two months, I had lost ten pounds. And, I wasn’t on a diet…I simply quit eating junk.

But, don’t worry - last year’s jeans still don’t fit. I still have a ways to go…

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Most individuals don’t think about weight training when they’re trying to lose weight. Weight training, after all, builds muscle mass and contributes to an overall weight gain. But, the long-term effects of weight training can help you lose weight and keep that weight off. Plus, you’ll stand taller, look slimmer, and have more stamina and strength.

The other benefit behind weight training is the amount of calories burned after the weight-training session. Depending upon your gender and size, you can burn more than 300 calories following a 30-minute weight training workout, thanks to an increase in resting metabolic rate (RMR). That sweating you experience after thirty minutes of resistance movements is your body burning energy (calories). But, according to Peak Performance:

Higher exercise intensities induce greater metabolic responses that take more time to dissipate. Paradoxically, though, athletes (particularly endurance athletes) can actually slow their RMR when training intensely and for prolonged periods. This tends to happen when calories are consumed in insufficient quantities to fuel energy expenditure plus the additional increase in RMR.

The reason behind this slowdown in RMR is a genetic factor known as ’starvation mode,” where the body tries to hold on to energy to prevent a system collapse. One way to avoid holding on to calories after a workout is to - ironically - eat snacks before or after those workouts.

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When I’m busy with laundry, cleaning toilets, and designing blogs, the time slips by. Before I know it, it’s time for dinner and I’ve forgotten to eat lunch! So, I try to fit in my exercises anywhere I can.

I discovered that I can do three reps of fifteen deep knee bends when I’m folding laundry. I just start above the laundry basket with the correct posture, and bend to pick up a piece of clothing to fold it as I continue my reps.

As you might surmise, I finish my reps well before I finish folding laundry!

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