Post by irisinnia on Nov 9, 2019 3:39:19 GMT
Day 9 - Select an Exercise Plan
According to a study from the National Weight Control Registry, nearly 90 percent of dieters who lose weight and keep it off do so with a combination of diet and exercise.
Exercise has many benefits.
The book lists:
Exercise helps you stick with your diet
Exercise might help control appetite
Exercise boosts mood and soothes stress
Exercise burns calories
Exercise preserves muscle tissue
Exercise builds confidence
Exercise makes you feel better physically
Exercise improves your health and helps prevent disease
(With an explanation of each in the book)
The book says that you should engage in two types of exercise:
Spontaneous exercise - taking advantage of situations you’re in to get more exercise
Planned exercise - setting a specific time to do a specific type of exercise
Some examples of Spontaneous Exercise include:
Try to arrive to your destination ahead of time so you can get off the bus or park farther and walk a greater distance.
When you take an elevator, get off the elevator a floor earlier and take the stairs
If you live in a two story house, take stuff upstairs right away
When you go to the mall, walk the full circuit before shopping
When waiting at the doctor’s office, airport, or hair salon, walk in the concourses, halls, sidewalks, or outside.
Some examples of Planned Exercise include:
Take a daily walk or run
Join a gym
swim laps or do water aerobics
Exercise to a video tape, DVD, or TV fitness show
Play a sport
Hire a personal trainer
Participate in exercise or dance classes
Many health or lifestyle issues can make starting an exercise program more difficult, but they shouldn’t rule out exercise. If you can’t figure out a way to fit in exercise, consult your diet coach or consider what you’d tell a friend who came to you with the same problem.
What types of spontaneous and/or planned exercise do you do?
Are there any common problems that you use as an excuse not to exercise? What could be a solution?
According to a study from the National Weight Control Registry, nearly 90 percent of dieters who lose weight and keep it off do so with a combination of diet and exercise.
Exercise has many benefits.
The book lists:
Exercise helps you stick with your diet
Exercise might help control appetite
Exercise boosts mood and soothes stress
Exercise burns calories
Exercise preserves muscle tissue
Exercise builds confidence
Exercise makes you feel better physically
Exercise improves your health and helps prevent disease
(With an explanation of each in the book)
The book says that you should engage in two types of exercise:
Spontaneous exercise - taking advantage of situations you’re in to get more exercise
Planned exercise - setting a specific time to do a specific type of exercise
Some examples of Spontaneous Exercise include:
Try to arrive to your destination ahead of time so you can get off the bus or park farther and walk a greater distance.
When you take an elevator, get off the elevator a floor earlier and take the stairs
If you live in a two story house, take stuff upstairs right away
When you go to the mall, walk the full circuit before shopping
When waiting at the doctor’s office, airport, or hair salon, walk in the concourses, halls, sidewalks, or outside.
Some examples of Planned Exercise include:
Take a daily walk or run
Join a gym
swim laps or do water aerobics
Exercise to a video tape, DVD, or TV fitness show
Play a sport
Hire a personal trainer
Participate in exercise or dance classes
Many health or lifestyle issues can make starting an exercise program more difficult, but they shouldn’t rule out exercise. If you can’t figure out a way to fit in exercise, consult your diet coach or consider what you’d tell a friend who came to you with the same problem.
What types of spontaneous and/or planned exercise do you do?
Are there any common problems that you use as an excuse not to exercise? What could be a solution?
