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There's no doubt about it - including physical activity as
part of your daily routine is the way to go. But how do you
get and keep going?
It may help to realize where regular physical activity can
take you. In terms of health alone, the benefits can be tremendous.
For example, a study published just this summer showed that
regular modest exercise combined with a loss of less than
10 pounds reduced risk of adult onset diabetes among overweight
and obese women and men. But perhaps more encouraging is the
fact that whether you lose weight or not, physical activity
by itself offers real benefits that can mean a happier, healthier
life.
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Moderate exercise alone can help reduce percentage of
body fat and blood cholesterol levels in women and men.
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Physical activity (predominately walking) as part of
your daily routine can be as effective as structured exercise
in reducing body fat and heart disease risk, especially
over the long term (24 months).
Getting and Staying Started
So how do you conquer the all-too-common tendency to procrastinate
when it comes to physical activity? First, you need to be
realistic. Many women who come to Green Mountain have unrealistic
expectations about what they need to do to reap the benefits
of regular exercise. They believe they need to spend inordinate
amounts of time at it every day - time that they often don't
have.
What is a realistic expectation? Just resolve to increase
your walking. It doesn't take special equipment or joining
a club; it just takes a little imagination. The motivation
comes when you find it's not so hard, it feels great, and
can even be fun!
10,000 Steps
Try setting a goal of 10,000 steps a day. The 10,000 Steps
programsm, a recent research project of the National
Weight Registry, showed where 10,000 steps a day can take
you in just 8 weeks. Over 90% of the participants cited feeling
better mentally and physically, having more energy, and being
more ready to engage in physical activity. Our experience
at Green Mountain shows results like these are a critical
"first step" in adopting a balanced lifestyle that
helps you better manage your weight.
Pedometer Power
Many of those who took part in the 10,000 Steps programsm
said the pedometer was the one thing that helped them most
when it came to increasing their activity. It will quickly
give you an idea of your baseline - where you are starting
from - and is a great feedback tool for monitoring progress.
And setting measurable goals like 10,000 steps and seeing
your progress is a great motivator.
Adding Them Up
If 10,000 steps sounds like a lot, it might help to know
that the average person walks about 3,000 to 5,000 steps a
day already. To double that really doesn't take much. Start
gradually, adding a few steps a day. You can do it with just
a few changes in your routines. Park your car farther away
from the door at the shopping center or at your office.
It's amazing how quickly steps add up just going through
your daily routine at home or office. But a good brisk walk
several times a week at the least will help you feel better
physically and mentally. If you have a dog, take her on a
daily walk; Fido will get so used to it, pretty soon she will
be taking you. (Dogs definitely get attached to their daily
walks and can be very persistent in urging you out the door.)
Or call up a friend -- maybe she would like to start walking,
too. You and your friend can take turns "playing dog"
- that is, being the one to get you both out the door.
Doing It Right
To get the most out of your walk, try these tips:
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Keep your head and chin up, bend your elbows at a 90-degree
angle and swing your arms.
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Lengthen your stride.
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Stretch after you have warmed up for 5 to 10 minutes
or so. Stretch the calf, quadriceps and hamstring muscles
of each leg. Do static stretches - hold them for 10 to
30 seconds without bouncing -- 3 to 5 times each. Repeat
the stretches after you finish walking, too.
The Green Mountain Experience
Walking has formed the basis of the physical activity program
at Green Mountain at Fox Run since the program was founded
in 1973. Over the years, we have seen thousands of women reach
their health and weight goals using our approach of sensible
eating combined with regular, yet reasonable physical activity.
A study conducted of Green Mountain participants five years
after they had taken part in our program showed physical activity
was the greatest predictor of whether they continued to lose
weight and keep it off after returning home. And walking was
the physical activity most of them chose regularly.
For 37 years, Green Mountain at Fox Run has
developed and refined a life-changing program exclusively
for women seeking permanent strategies for healthy weight
loss and health. More than just another weight
loss retreat and spa, Green Mountain combines proven
science with what works in the real world, to offer an innovative
non-diet lifestyle program. Our core weight
loss program offers an integrated curriculum of practical,
liveable techniques that helps women take charge of their
eating, their bodies and their health. Unlike health
spas or adult
weight loss camps, our approach is not focused on just
losing weight but on how to keep it off for a lifetime.
Our participants' long-term weight
loss success is among the highest of any program, as
documented in peer-reviewed scientific literature. Learn more about our women's weight loss program
©2007
Green Mountain at Fox Run, Ludlow, Vermont. This information
is the property of Green Mountain at Fox Run. Permission
to use single copies for personal, noncommercial use is
authorized. For all other purposes, please see details.
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