Benefits of fitness

Physical Activity and Weight Management

Being physically active is a big part of living a healthy lifestyle!  This is true for everyone—people of all ages and all sizes.  But it’s especially true for people who are at risk for diabetes.  Most adults should aim for a minimum of 30 minutes on most days—and anything that increases your heart rate counts!

Benefits of Being Active

What can you gain from being more physically active?  Well, in addition to increased energy, you can improve your overall health and well-being!  Here are the “top ten” reasons to be more physically active:

1. Activity helps you lose weight faster and more effectively
2. Activity on a regular basis helps keep the weight off.
3. Activity makes your body use insulin more effectively, which leads to lower blood sugar levels.
   (If you have diabetes, this means you may need less insulin or medications!)
4. Activity helps your heart pump stronger and slower, which leads to lower blood pressure.
5. Activity helps reduce your risk for heart attack, stroke, bone loss, and some cancers.
6. Activity helps to reduce stress.
   (Some research even suggests that regular physical activity can reduce depression!)
7. Activity helps you build stronger bones and muscles.
8. Activity can raise your good cholesterol (HDL) and lower bad cholesterol (LDL).
9. Activity can help improve your sleep.
10. Activity helps to improve flexibility so you can move easier.
11. Activity can improve your self-confidence and poise.

Getting Started: Healthy Living

Significant health benefits can be obtained by including a moderate amount of physical activity, for example, 30 minutes of brisk walking or raking leaves, 15 minutes of running or 45 minutes of playing volleyball.  Additional health benefits can be gained through greater amounts of physical activity.

Like any lifestyle change, the best way to start is with small steps.  Start where you are, and find activities you enjoy.  Before beginning any exercise program, it’s important to talk to your doctor to be sure that the activities will be safe for you.  This is true for everyone!

It’s a good idea to choose a couple of activities—one you can do outside when the weather is good, and one inside for when the weather is bad or it’s too hot or cold.  No matter what you choose, make sure it’s something you enjoy!  Once you have chosen an activity, start slowly.  If you are not currently active, don’t try to start out by exercising for 30 minutes every day.  Set your first goal at 10 minutes, and then work up by setting small goals and meeting them.  You’ll soon find that 30 minutes is no big deal!

You can also be more active throughout your day.  Try taking the stairs more often at work.  Park farther away from where you work or shop, and walk the extra distance.  Instead of sending an email to your office colleague, get up and go talk to her.  Think about what you do every day, and find small ways to work more activity into your daily routine.  You’ll be amazed at how the extra steps really add up!

How To Stick To Your New Year’s Resolution To Lose Weight and Be More Active?

We’ve all done it, year after year – make resolutions for ourselves, stick to it for a few months, days or sometimes just hours and become disappointed when we fail YET AGAIN! Why on earth do we do it to ourselves? The start of a new year or the arrival of spring or summer usually bring with them thoughts of rejuvenation, change and something better, and it seems like the perfect time to ‘fix’ our life. So, this time, instead of failing again, what can you do so that you stick to your resolutions?

Start with a reality check. For example, if losing weight and becoming more physically fit is your personal goal, realize that you didn’t become overweight and out of shape in two weeks, so don’t expect to be slim and fit in two weeks! Your excess pounds and poor muscle tone are the result of years of unhealthful eating and inactive habits, so a quick fix with radical changes to your eating and activity habits likely won’t work. Some simple yet effective rules to follow, to help you stick to your resolutions, include:

• Keep it small and simple – small and simple changes are easier to achieve but make a HUGE difference. For example, a change from two 8 ounce glasses of homogenized milk every day to 2% milk will save you 8 grams of fat a day and 26,280 calories in a year which can result in a 7.5 pound weight loss from this one small and simple change! Wow! If you currently take the elevator to your 5th floor apartment 3 times a day, try taking the stairs instead. For the average adult, this extra 15 minutes of activity can burn up an additional 150 calories per day and can result in an approximate weight loss of 15 pounds in a year! These two small changes together can help you to lose you over 20 pounds in a year – not bad for a couple of small changes.
• “Unpair” unhealthy behaviors. For example, if you know that you overeat calorie rich foods when you watch television change one of the behaviors – either watch television for less time, or remove some or all of the calorie rich food from your sight.
• Proclaim your resolutions publicly and write them down. Writing down your resolutions on paper shows that you are serious about following through with them. Telling a friend or family member can also be helpful as they can be your cheerleaders, offering encouragement and putting you in circumstances that set you up for success instead of failure. For example, if your friends know you’re really serious about improving your eating habits and becoming more physically fit, they may offer a night out playing sports followed by a light snack instead of suggesting a movie followed by a rich dessert and coffee.