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Jeanette@SolomaFitness.com

Wellness Wednesdays….Move Your Body!

Last week we focused on Hydration; because 2/3 of our body weight is water; essential for our organs to function efficiently.

Today we are going to look at activity or movement or exercise…whatever you’d like to call it so that psychologically it feels GOOD when you think about it.  Our bodies are created for movement! Sometimes what’s between our ears (our self-talk) can get in the way.

Our hearts are one of our most important muscles. Since we do not see it the way we do our legs or stomach or buttocks, sometimes we forget about it.

So whether you are happy with your body’s physical appearance or not let’s think about longevity. How are you going to feel in another 10, 20, 50 years from now? Are you going to be able to go for walks with your loved ones without pain? Visit the museum with your grandchildren, dance, play, and enjoy the beach during your winter escape?  What we do today affects who we are and how much we enjoy our future.

A big part of self-care is your self-talk.  I don’t have time… I’m too tired, I can barely make it through the day… I just don’t feel like it…  Does any of this sound familiar?  ENOUGH….. Stop Making Excuses and Move Your Body!!  Decide that you are worth it! Believe it or not, when we change our physiology, we change our emotional state.

So pick an activity… walking, running, biking, dancing, rollerblading, Wii, yoga, exercise class or DVD.  Choose something or a few things and commit to taking care of your heart and your health.  Commit to moving your body daily.  20 minutes 6 days a week will have greater benefit than 40 minutes 3 times a week.

For those of you who are getting your heart rate up regularly, congratulations, here is your challenge…

Include an intense interval workout 1-2 times per week…

  • For example, if you are a runner and run at the same pace every time you run, try this! Choose a day or two, warm-up for 3-5 minutes; sprint as fast as you can for 60 seconds, then slow down for 2 minutes. Repeat this 3-5 times. Then cool-down by walking for about 3 minutes. Finish up with static stretches; really focus on your legs and hips.
  • Other great ways to include intervals is to add a Spinning class or find a boot-camp style class at your gym or on ExerciseTV.TV.  You can strengthen your heart with Body Weight exercises as well, not just what many of us have thought was cardio.

For those of you just beginning or have been out of the groove for a while, here is your challenge…

Commit to energizing your body and moving daily (at least 6 days a week).

  • Choose 3 types of activities…walking, dancing, skipping, bicycling, playing catch or Frisbee with your children… whatever you may enjoy and will get your heart beat up so that you still carry on a conversation but have to pause every once in a while to take a breath.
  • Try an exercise DVD. You can rent them on Netflix, pick them up at your library, try them out on ExerciseTV.TV (on-line or on-demand with Comcast), or purchase them. You can even try the routine that I designed, Get Ready Get Fit Get Real & Deal With Your Body.

Regardless of what your fitness level is, just DECIDE to move for 10-20 minutes daily!  Turn the music up and dance around your house. Combine different moves that you’ve learned from exercising in the past…jumping jacks, reverse lunges, side lunges, forward lunges, push-ups on the kitchen counter or coffee table, planks, mountain climbers,  walk in place with high knees, jump rope, hula-hoop, anything that you can think of.  Have fun!

I know that schedules can be busy and often times, exercise and taking care of ourselves is the first thing let go.  This does not have to be the case. On the busiest of days, break up your 20-60 minutes of movement into small chunks.  10 minutes before you go to work, 10 minutes during your lunch break, 10 minutes  before dinner. Keep your body and heart happy and your emotions more balanced and Stop Making Excuses and Move Your Body.

If you have any questions or would like to share a fun story or idea, please feel free to contact me.

I look forward to hearing from you!

BTW…I know that this is challenging! I used to be over 200 pounds my second year of college. Every day is a journey and a choice to help my body be the best it can be!