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(Note: I am NOT a medical professional. The writings shared here on this site are of my own experiences as I journey towards a healthier lifestyle. Please seek advice from a medical professional before you attempt any change in your eating or exercising.)
I HATE EXERCISE!! There, I've said it. However, I know that it is something that is NOT an option. We have to actually work to get ourselves moving in the 21st century. It came easy to our ancestors who worked from sunup to sundown because they had to. They grew their own produce and tended to their own animals. Getting food on the table was WORK and so they didn't have to really think about exercise. I was active as a child, always riding my bike or playing outdoors with my friends. But now, even these simple activities are luxuries for many of our children depending upon where we live. My neighborhood is fairly safe, but my kids are not allowed to bike around by themselves. The kids are also too easily entertained by all of the electronics that are indoors - TV, Playstation, Gameboy, XBox, etc. We have to almost throw them out the door to get them to play outside ... I know that I have to!
Exercise is vital to keeping a healthy weight as well as warding off heart disease. The important thing is to find an activity or two that you enjoy and just get started! The new 2005 recommendations are as follows:
- 30 minutes of daily "moderate-intensity" exercise can reduce the risk of chronic conditions such as heart disease and diabetes.
- Adults attempting to manage weight and avoid mid-life spread should engage in 60 minutes of moderate-to-vigorous intensity exercise "most days of the week."
- To sustain weight loss, 60 to 90 minutes of daily moderate intensity exercise should be combined with strict limits on caloric intake.
Now, these recommendations may not sit well with you, but at least shoot for 30 minutes daily and understand that you can break up this time into several sessions and still reap the benefits. So, if all you have time for in the morning is 15 minutes, then GREAT! Just get in those other 15 later - an evening walk is perfect! Here is a page of information to give you some good basic guidelines for what kinds of exercise you should fit into your weekly schedule. Below, I share with you those workouts that interest me the most. Remember, you have to find something that works for you! Lots of people like biking for fitness or playing some basketball or joining a local baseball team. Everyone is different ... the main point is just to GET MOVING!
 ... Walking ...
Of course, walking is the easiest and only requires a good pair of shoes. DO NOT skimp on the shoes, but get a pair that fits well and buy a new pair about every 6 months if you walk regularly. Walking is something that can be done anytime, anywhere and in all types of weather. The Walking Site has lots of great information including a 12-week beginner's challenge and information about 10,000 steps a day. It looks to offer a wealth of information on all aspects of walking as exercise. I highly recommend investing in a good treadmill if you think the weather will deter you from walking. I have invested in cold weather clothing and can exercise when it's freezing outside. I also have a reflective jacket for night walking. Consider walking a hilly route to give your body a better workout. If you intend to walk, invest in YOURSELF and get the equipment you will need to ensure your continued success in exercising regularly!
 ... Swimming ...
Another great exercise for most everyone is swimming. It is easy on the joints and also something a heavier person can do for longer periods of time. There has been some controversy about swimming being a good sport aiding in weight loss. I must comment on this and ask if you have ever seen an obese Olympic swimmer?? Ok, I know they are the extreme, but as a previous competitive swimmer, I can honestly say that I was my thinnest when I was swimming competitively. As a matter of fact, now that the pool is open at our fitness center, I plan on swimming at least twice weekly. It is one of the best exercises for cardio because you have to learn how to breath efficiently to provide your body with the oxygen it needs to keep going!
 ... Jogging/Running ...
I never thought I would like jogging, but I do. I would consider my husband a runner as he runs 9-10 minute miles. I'm not that fast, usually clocking in a 12-13-min. mile or so because I interval train. I walk to warm up, run for a while, walk and drink some water, and so on until my time is up. Running, of course, can be harder on your joints, but a good pair of shoes and staying away from running on concrete and asphalt can help. I own a flex deck treadmill and enjoy jogging at the park with my husband, who is kind enough to slow down the pace to run with me. I find that running works my abs as I think about keeping my back straight. I do recommend BestDealMagazines.com as it's VERY cheap there! Interval training is a great way to mix walking and jogging and will actually give you a better workout than just walking or jogging along at the same pace day in and day out. If you are a regular walker, give it a try ... it might be the boost you need to mix things up a little!
 ... Karate ...
Karate has become very important to our family. My husband earned his black belt in Shorin-Ryu in June 2006 - I am so proud of all of the hard work he has put into attaining this goal. He wants to work his way up to becoming a Sensei so that he can teach classes in his own dojo someday. My kids are also both actively involved in learning the art of the "empty hand." I am the cheerleader! Karate doesn't suit my personality - tried it, didn't like it - so I am there are all of the belt testings taking lots of pictures. I have a separate page on Karate sharing our experiences with it and how it has added a lot to our life.
 ... Weight Training ...
Weight training is essential to keep your body looking its best. Cardiovascular health is great, but weight training improves the density of your bones, defines your muscles and helps you burn calories more efficiently. The more muscle you have, the less fat you will have because you are burning more calories which don't have the chance to turn into fat! Learning how to train with weights can be tricky. I personally would never have tried it if I hadn't joined the fitness center. I'm still working on getting consistent with the weight training. I don't particularly enjoy it - it does often seem more like work, but I am planning on attending some classes with weight training as part of the routine so that I can squeeze it in several times a week.
 ... Stretching/Flexibility ...
It is also very important to incorporate some regular stretching into your workout routine. This page contains instructions for everyday stretching. By stretching, you keep your muscles limber and improve your range of motion. There are other reasons why you should care about increasing your flexibility. The important reasons are that it improves your performance during your workouts. Regular stretching is something I'm not good about doing and I know that I need to improve on this!
 ... Yoga/Pilates ...
Two other popular forms of exercise are Yoga and Pilates. At this time, I am not practicing either. I have tried some Pilates exercises and boy, do they work! My abs were sore for days! Yoga is something that I would like to learn because I have heard so many wonderful things about its ability to help relieve bodily stress. A neat magazine that I came across while doing some searching is Yoga Journal. My fitness center offers yoga classes and I do intend to try them out! Pilates has many benefits; it is supposed to be good for us because it lengthens the muscles while strengthening them giving us a leaner appearance. It also improves flexibility and the strength of the "core" muscles - the abs. Having a strong core promotes good posture and helps alleviate back pain.
It is my hope that you will find something useful here on my site!
I currently enjoy the privilege of being able to stay at home
to homeschool my children and I am always striving to be
the best caretaker for my precious family.
"I can do all things through Christ, who strengthens me."
~ Philippians 4:13 ~
Website owned and all Content Copyrighted by Kris Price.
All Rights Reserved. © 2006.
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