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Quick Fitness and Exercise Tips in Your Daily Routines

By Edited May 4, 2015 0 3

Presented here is 5 quick fitness tips - as well as their pros and cons.

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It is very important to take care of our health. There are many factors that contribute to a person's health, and one of the obvious ones is plenty of correctly done exercises. "Correctly done" here means that a person must be wary of their fitness routine and only try as best as they could. For example, running 5 miles everyday may burn a lot of calories, but if such exercise strains the ligaments and tires the muscle then it's not a good idea to continue doing so.

Up the Stairs

You've probably seen this advice repeatedly, somewhere in a health magazine or an online guide. There's a reason for this, and that's because it works! Modern comforts like the elevator or the lift has made it easier to move, but remember, you don't have to take the easy way everyday. Taking the stairs is good not only because it burns calories, but it also gives a sense of accomplishment - a positive feeling increases productivity - simply because others struggle into an overfilled lift while you almost literally climb the corporate ladder yourself!

Furthermore, usage of stairs can be increased by making it more attractive or safe. A study carried out by the Center of Disease Control has proven this theory.[1236]

Despite this, however, remember that climbing a ladder requires energy. If you're really in a hurry, or expecting some physical activity later on, just take the lift instead. Plus, arriving in a sweaty smelly shirt does not bode well for the poor person beside you who had to bear with the odour!

Divide and Conquer

This is much like the political strategy of dividing territories into smaller fragments so one can't be too powerful. Breaking up exercises into smaller routines is better because it gives the body time to relax and adapt, especially if you've just started a strenous physical activity. Furthermore, you are more likely to continue exercising since it's not as tiring as one long, continuous session.

For most people a 30 or 40 minute session of exercise is enough. For example, if you live on a 10-storey apartment, try taking the first fifth floor using stairs, and then continue the rest using a lift. Or you can use that time waiting at the queue by repeatedly lifting your carrying bag, if it's heavy enough to build muscles without tiring it.

Purchasing cheap, small dumb bells can be a nice addition on your desk; instead of a stress ball, try lifting weights instead. Not only does it builds muscles but also makes you feel more powerful!

One drawback of this method is that you need to be disciplined, though, to keep with the new changes. Make sure you're mentally prepared. Many exercise session and plans fail in the middle due to improper preparation. Many guides on mental preparation exist nowadays so find and use them wisely!

Be on Track by Keeping Track

Intentional puns aside, this tip is about knowledge, about knowing what you did. For starters, simply use a small notebook to keep track of what and when you have eaten, as well as any exercises that you did today. There are many notebook varieties available on the market. Try to choose a small sized one, so you can only write down what you have eaten, without giving any space to unnecessary doodlings.

Knowing what you've eaten is useful as it gives you a rough idea of what you is unhealthy and what is important. By doing this you can decide what's your weak spot, what kind of food is ruining your dietary plans and what time your craving strikes, as that is the perfect moment to run from the fridge as far as possible!

And that other part about noting down exercises? It gives you a mission, a new set of challenges each time. For example, if it's noted down that you've walked a mile today, try to make it a 2-mile walk tomorrow! This make you certain of a pre-set goals so you know when to stop overdoing it.

Just be sure that you've kept the notes well-organised so you don't lose them, though. And keep at it constantly! This is a good way to be learn organising skills, as your health is at stake here. There are many organising tips, guides and books available, some for free and some commercial-based. Obtaining one such guide can be extremely useful especially if your organising skill is still at its infancy.

Carve Out the Craving

Perhaps the worst enemy of any and all dietary plans, is the dreaded 'craving'. This is when you had a sudden urge to eat, to consume, to chomp down something. For example, simply walking down an ice cream aisle give rise to a feeling to buy it, despite you already had several servings just before!

In order to reduce the effect of cravings, you can try the making and carrying the food from the comforts of home. Having a fiber-based servings can help relieve cravings, as fibers are slow to digest, thus keeping the stomach full for longer. You can also buy several pre-prepared health snacks sold at pharmacies if you are too busy to make a meal of your own.

Try looking for 'protein bars', these are good substitutes before, during and after exercises. The proteins inside these bars are important for the production of muscle tissues. The can also be used to replace the unhealthy sugar-laden chocolate and candy servings.

However,do note that you may need to consult with your physician before taking any new supplements, as their recommendations are useful to decide on which snacks that may be useful to you. In fact, too much protein intakes can be harmful.[1240]

Try looking around for more detailed informations on protein bars. Everyone have different tastes and interests that may change based on their health conditions. Spending a little extra time on research ought to pay back itself later on.

Reward Yourself!

It's a no-brainer - any completed challenges definitely needs a much deserved reward. From teens given a good grade for successful test results to employees given a promotion for a productive work, humans have long motivated themselves using gifts, rewards and congratulatory speeches.

Therefore, it makes sense if you have pat on the shoulder for achieving new goals in your exercises. For example, if you've managed to run one more mile per day, continuosly for a week, splurge your money on that brand-new, stylish and comfortable jogging sneakers! Or, you can loosen up a bit and treat yourself to an ice cream cup - after you've outrunned your colleagues to the working floor using the stairs while they struggle and pack themselves, sardine-like, into a slow and cumbersome lift.

Rewarding yourself has little ill-effects, just be careful while deciding on how many scoops of ice cream you can have! Furthermore, you can also give or share a reward with your colleagues, spouse or relatives - this might encourage and motivate them to get moving as well!

This concludes the Quick Fitness and Exercise Tips in Your Daily Routine article. Maybe you have some personal tip to share to everyone as well?



Dec 10, 2011 3:18am
These are great tips to be reminded about. And today I plan to take the stairs to my 7th floor apartment at least once!
Dec 12, 2011 1:50pm
Thanks for the article. I like how you mentioned to reward yourself once in a while.
Jan 3, 2012 6:58pm
you post is really useful for all
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  1. "StairWELL to Better Health." CDC. 18/11/2011 <Web >
  2. "Protein Overdose: More Is Not Neccessarily Better." Protein Powders. 18/11/2011 <Web >

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