We all live such sedentary daily lives, with most of us sitting 8-10 hours a day, that exercise has become a necessity. It does not, however, need to be drudgery as well. Most of us know that we feel better, look better, think better, etc. when we are physically fit, however, many people approach becoming fit with the same mindset they have while doing their taxes, or balancing their checkbook. The basic premise behind all of these activities is that a little pain for a period of time will produce the results desired and then one can go back to their lives...this may be why over 95 percent of the people that lose weight, gain all of it back and then some in a year after losing it! Those who are successful in maintaining a weight loss and their fitness levels, realize that they can not go back to their old lifestyles...ever. There are no quick fixes regarding weight maintenance, fitness and eating well. There are four common behaviors amongst those who have kept weight off: eating breakfast daily, maintaining the proper ratios of fats/proteins/carbohydrates in daily diet, monitoring weight frequently by keeping a daily food journal, and last but very important, especially for women, getting an hour of physical activity or more daily at least 5 days a week.
I know you are all thinking, how the h-e-double toothpicks can I do that when I work 40 plus hours a week, have to clean, shop, take care of kids, elderly parents, etc. The real question should be, how can I not do this? I believe the key to living a healthy lifestyle is to progress towards incorporating activities into your daily lives in which you truly love, and doing them for the sheer joy of becoming fit and loving to do them. This is what forms the basis of what is called "intrinsic" motivation. Most of us are "extrinsically" motivated, which is working towards a goal merely to look better, or for a wedding, reunion, etc. Being extrinsically motivated may help one to initially achieve their fitness/nutritional goals, but, it will not help one to maintain them. The number one low impact activity to start doing daily for the majority of people is to walk. I realize that this winter has been nothing short of BRUTAL for most people weather wise, with 49 out of our 50 states receiving small or copious amounts of snowfall, however, walking can be done all year with the proper equipment, such as Yak Treks on one's boots to keep them from slipping on the ice. One can also become a mall walker...it sounds like some kind of vampire, but, it is relatively easy to find an indoor place to walk in. It is also an activity that one can make more difficult by adding ankle or wrist weights. I would suggest trying a lot of activities, of course as time and money permit, to determine which one makes you feel great and look forward to doing it. For me, after being an athlete most of my adult life, biking occupies the number one spot. I used to run several miles a week until bunion surgery sidelined me years ago and nothing other than biking has produced that endorphin like rush that running once did for me. What is so good about biking compared to running, is less wear and tear on the joints for me. I also never thought that I would exercise at home. In fact, I was the proverbial "gym rat" back in the day. However, since becoming a home owner eleven years ago and installing a home gym, I now enjoy the fact that I can go downstairs and spend an hour working out and not have to drive in our hellish traffic to a gym! I have also morphed from road biker, to mountain biker, finally to single speed bike rider...yes, they make those dang bikes with one speed just like the olden days. I will probably be biking as long as my legs allow me to do so, now that is intrinsic motivation. My wish is for all of you reading this blog to do the same. Finding what works for you is highly individualistic, but find you must, for we are exposed to too many daily stresses in our sedentary lives which can kill us before our time if we do not strive for fitness and health.
Exercise helps strengthen bones and help against osteoporosis because it weakens the bones due to the lack of mass bone also causes back pain.
ReplyDeleteMy sister has this painful disease that prescribed Lortab. I found Findrxonline and says that osteoporosis occurs in women after menopause.