10 Ways To Be In Shape

Physical activity can help you lose weight and prevent a host of ailments, including heart disease, diabetes, and osteoporosis. Being on top form also can help you stay psychologically sharp.

A moderate-intensity aerobic activity spread out over five days a week, or 20 minutes of vigorous-intensity aerobic activity on each of three days a week is advisable. However, an ideal fitness routine also includes resistance or weight training to improve muscle strength and endurance. It is recommended that adults should engage in resistance training at least twice a week.

1. Be less efficient. People typically try to think of ways to make daily tasks easier. But if we make them harder, we can get more exercise.

2. Shun labor-saving devices. Wash the car by hand rather than taking it to the car wash. It takes about an hour and a half to do a good job, and in the meantime you’ve gotten great exercise.

3. Going somewhere? Take the long way. Walking up or down a few flights of stairs each day can be good for your heart. Avoid elevators and escalators whenever possible. If you ride the bus or subway to work, get off a stop before your office and walk the extra distance. When you go to the mall or the grocery store, park furthest from the entrance, not as close to it as you can, and you'll get a few extra minutes of walking — one of the best exercises.

4. Be a morning person. Studies show that people who exercise in the morning are more likely to stick with it. If you do your workout in the morning, you’re not only more likely to do it, but you'll also set a positive tone for the day.

5. Ink the deal. Whether morning, afternoon, or evening, pick the time that is most convenient for you to exercise and write it down in your daily planner. Keep your exercise routine as you would keep any appointment.

6. Watch your step. Investing in a good pedometer can help you stay motivated. If you have a pedometer attached to your waist and you can see how many steps you’ve taken, you’ll see it doesn’t take long to walk 5,000 steps and you will be inspired.

7. Hire the right help. While weight training is important, if you don’t know what you’re doing, you run the risk of injuring yourself or not being effective. It’s best to get instructions from a personal trainer at the gym. You also can buy a weight-training DVD and follow along in your living room.

8. Keep records. Grab a diary or logbook, and every day that you exercise, write down what you did and for how long. Your records will make it easy for you to see what you’ve accomplished and make you more accountable.

9. Phone a friend. Find someone who likes the same activity that you do — walking in the neighborhood, riding bikes, playing tennis — and make a date to do it together. Exercising with a friend or in a group can be very motivating. You are likely to walk longer or bike greater distances if you’re talking to a friend along the way. The time will go by faster.

10. Do what you like. Whatever exercise you choose, be sure it’s one that you enjoy. You’re more likely to stick with it if it’s something you have fun doing rather than something you see as a chore.

source: www.everydayhealth.com