Like it or not - the pandemic related isolation has opened the door to a more sedentary lifestyle!
Introduction - For many of of us - men & women/ boys and girls - this reduced activity has not only made our favorite clothes tight, it has put our
health at jeopardy.
Falling into a sedentary lifestyle is easy, but there are serious health risks associated with living an inactive life.
An increasing number of people work jobs and have lifestyles that are less physically active than they were in the past. Many people are not aware of the health risks associated with sedentary living. It's not just about how you look!
According to the director of the Center for Obesity Research and Education at Temple University, David Sarwer, "Weight changes have come with good reason, as people’s diets, activity levels, sleep habits, and daily routines have been turned upside down by the pandemic".
Sarwer continues, “The stress, isolation, and challenges of making life work over the past year have necessitated changes in our behavior'
Covid has merely added to the problem! Just look at the top New Year's resolutions in the past? Each year many people pledge to loss weight and get fit! If your like me - Most Resolutions Soon Fail!
According to John C. Norcross, PhD, professor of psychology at the University of Scranton "...about a third of New Year's resolvers make weight loss their primary goal, and about 15% aim to begin an exercise program".
Related Health Risks associated with sedentary living and physical inactivity. According to the World Health Organization, the sedentary lifestyle, unnecessary weight and a lack of exercise will cause or lead to:
➳ Double the risk of cardiovascular diseases
➳ diabetes - with all of the side effects
➳ Obesity
➳ Increased risks of colon cancer
➳ High blood pressure
➳ Osteoporosis
➳ Lipid disorders
➳ Depression and
➳ Anxiety
I'll add to the list -
➳ Problems sleeping
➳ Lower metabolism
➳ Less Flexibility
➳ Reduced mental capacities
➳ General health problems
Think About It - To avoid any or all of the above, it's a wise near and longer term decision to Get Your Weight Under Control and Stay In Shape!
If you are like me and have been guilty of unfulfilled good intentions - What Can You Do? Here's how you can take lasting action,
Something to Remember - According to Fitness 19 (A national fitness club chain) "It takes anywhere from 17-21 days to form a habit. Some people may be able to get going quicker, and it may take others a little longer. Either way, once a habit is formed, it’s hard to break... Maybe this is why New Year’s resolutions often fail. The resolution is either unattainable, or the resolute exerciser never forms the habit."
Here's what finally worked for me and many of my friends - Try All or Part and Add Gradually to Your Routine -
A) Reduce the portions you eat -Reduce - not eliminate - the Carbs!
B) Buy and use a Quality Scale - Some new models have interesting health monitoring features worth looking at - Check this scale out - A Smart Body Weight Scale for BMI, Body Fat & Other Metrics! Weight Yourself Regularly and Don't Get Discouraged by ups, downs and periods where their is no movement!
C) Measure and track your activities! Many cell phones have a "Health App"! If you are uncomfortable exercising carrying your phone, consider a fitness watch. Take a look at the Polar Vantage M . It's affordable, durable, easy to use with a focus on your activities and health.
D) Break up your activities and start slowly - This should be a long term commitment! Here are some ideas for getting started that worked for me!
✪ Drink lots of water - According to the Harvard T.H. Chan School of Public Health, "Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly."
✪ Wear comfortable shoes that support activity - LiveStrong.com tells us, "Whether your workout involves running, walking, sports or gym equipment, a decent sport shoe is a must. Injury caused by inappropriate shoes can needlessly derail your fitness or weight loss attempt. Investing in a quality shoe can help you to prevent foot and ankle damage, and make your workout a more pleasant and comfortable experience".
✪ Stretch, do some bends from the waist, add isometrics for the arms and stomach muscles - Each time you use the bathroom and/or before you sit down at your desk loosen up and burn some calories.
✪ Take a walk - Even 15 minutes will add up!
✪ When out - Don't take the closest parking spot - walk a little!
✪ Take the stairs - According to the Mayo Clinic, "Climbing stairs is an example of a practical, everyday physical activity that provides health benefits. It can also burn off calories".
✪ Buy some weights and/or straps to use as convenient and comfortable - Forget the old adage "No Pain / No Gain".
✪ Purchase and use one piece of quality equipment - Find something your comfortable with and that you enjoy using.
Here's Are Some Fitness Equipment Suggestions That Work - They'll Help You Lose Weight , Get In Shape & Are Age Friendly Choices!
Remember - The choices are nearly endless! You want to purchase something that will last! Your choice should not be solely based on price! Buy the best quality you - and your family can afford! Start slow and build up!
If you are sore or injured - Stop for a day or two to let your body recover! Suggested Equipment:
Note - With each I will link you to a manufacturer or vendor that supplies a brand that I or my friends have tested. Generally you will have a choice of styles at a variety of prices. Make sure you have a convenient space!
☞ Stationary Bike - Tailored to your biometric data and AI-powered to give personalized training programs that can automatically alter resistance based on your level, power output, goals, and cadence to get the best results possible. Suitable for ages 15 to 70 at any fitness level.
☞ Treadmill - According to Tech Awards, "The Stride 5S is the latest smart treadmill from Echelon and they’ve once again managed to set the bar very high. It’s introduced some new features alongside an overhauled design that is sure to impress."
☞ Elliptical - According to the Fit House, the "Newly updated this year, the NordicTrack Commercial 14.9 has many of the features of the best ellipticals but is priced competitively. It is equipped with interactive training programs, a phenomenal HD touchscreen and many of the comfortable features that make working out a little more enjoyable."
☞ Recumbent - I recommend - especially for those like me with a bad back! Recumbent exercise bikes are one of the most comfortable ways to achieve a cardio workout, while still being an incredibly effective choice for burning calories, losing weight, and building overall fitness. We highly recommend the commercial brands for maintenance free long term use!
☞ Resistance Bands - Build muscle and burn fat while increasing your endurance and flexibility from the comfort of home using just your bodyweight
Remember - It's All About You - and Your Family! What worked for me, my friends or so called "Experts" may not be Right For You! Don't listen to the HYPE!
E) When shopping for workout gear, it’s important to think about the kinds of exercises that you enjoy, as well as the type of equipment that best fits your fitness and mobility level. Cost will always be a factor!
With seemingly endless options of equipment available for home workouts, how you choose to stay active is up to you.
F) Check with a healthcare professional before incorporating anything new into your routine.
Best of Success with achieving your weight loss Goals and Getting into Shape!
Have a Happy and Health New Year & Beyond!
