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Fitting fitness into your day
15 health & fitness principles
The human body is bag of bones with some flesh and blood. In 24x7 world you are working round the clock. While doing that, three essential elements of life food, sleep and sex which drive a healthy being gets back seated. You change priorities, from gym to bank, from yoga to party and from meditation to daily business.
With 1,440 minutes in a day one can always keep atleast 30 minutes for moderate physical activity. This can be benefited to you in lot more ways like exercise controls diseases, keeps body in shape, and reduces level of cholesterol.
Modern life is fast paced. For many people, days are a blur of work, household chores, errands, time with family and friends. With everything going on, finding those 30 minutes a day for exercise can be a challenge. Implementing any change in your daily life mainly deals with psychology and habit. To start with, workout upto 30 minutes at least three times a week. It's important to repeat physical activity regularly if you expect to see any benefit because the effect of exercise on your muscles lasts only two to three days.
15 tips for adjustments in daily routine to keep fit and healthy-
- Park your car further away. You get some time to walk.
- Carry your groceries to the car and load them yourself. You burn calories walking, and you use muscles lifting your groceries.
- Use stairs instead of the elevator or escalator. Also, climb your stairs at home (If any).
- Walk or ride a bicycle instead of driving.
- If you commute through bus then try to get down a stop earlier and enjoy a brisk walk.
- Stretch while standing in line.
- Use a speaker phone or cordless phone and walk or stand while talking. You burn more calories standing than sitting.
- Get up and change channels instead of using remote control.
- Walk within your apartment building or the mall.
- Walk with your pets.
- Make household chores count.
- Spend time with a friend and walk around the block a couple of times while getting caught up on the news.
- Mop the floor, scrub the bathtub or do other housework. The stretching and lifting are good exercise.
- Work at a fast pace to get your heart pumping.
- Try working in the garden, doing yard work or mowing the lawn. Gardening can burn up to 300 calories an hour.
Before implementing these changes in your daily routine try to control only one muscle of your body i.e. your tongue. Try to keep good eating habits. Avoid junks and jellies. Rely more upon nutritious and naturally processed foods.
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Dr. Vivek Nigam - Obesity Specialist
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