| I was recently reading an article published by the | | | | snowshoeing, softball, soccer, tennis, yoga, a martial |
| Obesity Action Coalition stating that 40% of the | | | | art such as karate, or tai chi, kickboxing, basketball, |
| adults in the United States don't participate in ANY | | | | football, ultimate Frisbee, squash, racquetball, |
| leisure time physical activity. This means that 40% of | | | | volleyball, horseback riding, bicycling, ice skating, cross |
| Americans are barely even moving in their free time! | | | | country skiing, scuba diving, snorkeling, hockey (even |
| It is no wonder that overweight and obesity are | | | | air hockey!) |
| becoming a severe problem within the states! | | | | If you have kids, play with them! You'll burn up tons |
| America we've got to get physical! It's time to start | | | | of calories trying to keep up with your little angels, |
| moving your body and using it as it was intended. But | | | | and get a little quality time with them as well. |
| this may be easier said than done, we're talking | | | | Get a pet! Having a pet such as a dog is a great way |
| about changing behavioral patterns, changing a | | | | to get in some extra physical activity. Take "fido" out |
| lifestyle. The American College of Sports Medicine | | | | for a walk, play catch, throw some rawhide, having a |
| recommends that adults in the U.S. receive 30 | | | | pet gives you a great excuse to get moving. |
| minutes to an hour of moderate physical activity on | | | | Get outside and enjoy some fresh air, if you live in a |
| most days of the week, or 20 minutes of vigorous | | | | hot climate try to get up early in the morning or get |
| physical activity on three days per week. So if you | | | | outside later at night to get some activity in. Ask a |
| are one of the 40% of the American population who | | | | friend or family member to join you and use it as a |
| leads a sedentary life, that amount of activity is | | | | time to bond with them at the same time. Go for a |
| going to sound outrageous! | | | | walk, find a nearby park and go for a hike. Take up |
| How on earth can someone go from barely moving | | | | star gazing, get out and visit a planetarium, take a |
| their body to performing that amount of physical | | | | walk outside in the evening and discover how many |
| activity in a week? Two words are key here, baby | | | | constellations you can identify. Take a backpacking |
| steps. Let's talk for a minute about the meaning of | | | | trip, learn how to rock climb, go camping with family |
| "physical activity". For many people, especially those | | | | or friends and set up your own tent, find area nature |
| who dread exercise, these two words conger up | | | | trails, state or national parks and get out and enjoy |
| visions of sweaty people on elliptical machines, | | | | them. Learn about local wildlife, take up an activity |
| treadmills, stair climbers and other "monster" type | | | | such as bird watching. Hunting or fishing are also |
| machinery. For the sedentary person thinking of | | | | great ways to get outside and enjoy nature while |
| adding physical activity in this manner can lead to | | | | getting some extra physical activity. Also look for |
| immediate feelings of frustration and basically quitting | | | | unique activities that you can participate in such as |
| before you even try. | | | | going to visit a cave, a ranch, a wildlife farm, find out |
| So I repeat, let's take baby steps. Think outside the | | | | what natural treasures you can find and enjoy in |
| box when it comes to defining "physical activity". The | | | | your area. |
| important thing is to start moving your body, start to | | | | Learn about your community, local culture and history. |
| get active. That doesn't necessarily mean joining the | | | | Need a weekend activity? Visit a local museum or |
| gym and working out gung ho for a week, then | | | | history center, join in a community gathering or |
| getting burnt out and quitting. Since we're talking | | | | festival but avoid the fattening foods that possibly |
| about changing behavior, it's important to develop | | | | go hand in hand with these activities! Find a local |
| small goals that you can commit to and reasonably | | | | trade show that may interest you and attend it, |
| apply to your day to day life. The goal is to create a | | | | pretend you are a tourist in your own town. When |
| new habit in your life which requires you to get | | | | you live in the same place for a while it is very |
| physical and in the process burn more calories, lose | | | | common to hear the complaint of "there's nothing to |
| weight, and reduce your risk of being overweight or | | | | do" but try to look at your community from a |
| obese, or developing a related disease or condition. | | | | visitors point of view. Take some time and explore |
| So if you are leading a sedentary lifestyle start | | | | what local "attractions" your community has to offer, |
| thinking about how you can move your body more in | | | | participate and you may find that you learn |
| a day. Begin by adding some light leisure time activity | | | | something new and exciting about your locale at the |
| into your day, when you are ready you can | | | | same time. |
| incorporate moderate activity and progress from | | | | Get some chores done, go grocery shopping, clean |
| there. | | | | the house, dust or vacuum, take on a new project |
| No matter what, just start moving. Here are some | | | | and clean an entire room, make the beds, hang up |
| ideas of different types of physical activity that are | | | | laundry, clean out the fridge and throw out all the |
| going to add a little extra calorie burning to your day! | | | | unhealthy foods while you're at it! While your standing |
| Every little bit counts. Get a new hobby such as | | | | in line at the grocery store or at the bank don't be |
| gardening (you can burn around 270 calories in an | | | | afraid to fidget. You will burn more calories by tapping |
| hour of moderate gardening!), get outside and toss a | | | | your feet or fidgeting than if you're standing still, |
| Frisbee around with your kids, a friend or neighbor, | | | | even use your time in line to do some light stretching. |
| this same idea can go for tossing a baseball, | | | | Have a yard sale, this is a project that can cause you |
| basketball, hitting a waffle ball around the yard, or | | | | to burn a lot of excess calories, plus you can make |
| playing a little bit of football. Start a collection, | | | | some quick cash in the process! Mow the lawn, use |
| perhaps antiques, dolls, shells (get out for a walk on | | | | the push mower instead of the riding mower. Get |
| the beach to scavenge for new treasures!), rocks, | | | | out and shovel some snow, this is a great way to |
| baseball cards, coins etc. then make an effort to go | | | | burn up some calories and get tons of fresh air. Clean |
| out and do some collecting on your own. Visit stores | | | | out your car, that's right spiff it up! Wash and wax |
| that carry the item that you collect, get out and visit | | | | your car, clean out all the trash, vacuum and polish |
| special trade shows for the area that you are | | | | the inside as well! You'll have a nice clean car and you |
| interested in. | | | | will have burned up a substantial amount of energy. |
| Dance! That's right, get that body moving. Instead of | | | | Get out of the car. If you've just got to go to a fast |
| plopping down in front of the t.v. during your spare | | | | food restaurant at the very least try to avoid using a |
| time, turn on your favorite tunes and boogie down. | | | | drive through whenever possible. Since so many |
| Listen to the tunes that will get your feet tapping | | | | people use the drive through today you will probably |
| and your heart pumping. Take it a step further and | | | | get faster service by walking into the restaurant |
| maybe consider a dance class, there are many | | | | anyways, besides that you will burn a few extra |
| communities that have resources for affordable or | | | | calories and even remind yourself of the healthy food |
| even free dance lessons. What's your style? Line | | | | choice that you need to make once you get inside! |
| dancing, square dancing, swing, salsa, ballroom, hip | | | | Heck if you're going to get out of the car anyways, |
| hop, aerobic style, find a group in your area where | | | | why not swing by the grocery store and pick up a |
| you can enhance your education of your favorite | | | | healthy pre-made sandwich or salad instead of a |
| style and burn some extra calories in the process. | | | | hamburger. |
| In the winter time go sledding, or get outside and | | | | These are just a few ways that you can start being |
| build a snowman or a snow fort, don't be afraid to | | | | more active in your leisure time. You can improve the |
| act like a kid, after all they burn tons of calories in a | | | | quality and quantity of your life by becoming more |
| day! Play billiards, enhance your understanding of | | | | physically active, you can enhance your enjoyment |
| angles and add some fun physical activity into your | | | | of life by finding new activities that you really love |
| day. | | | | participating in. Remember that living healthy |
| Try out a new sport, look around your community | | | | encompasses getting enough physical activity and |
| and see if there is a sport that is appealing to you | | | | exercise and eating healthy as well. If you are leading |
| that you may want to get involved with. You may | | | | a sedentary life, don't get overwhelmed, take baby |
| find a new activity that you love, that will reduce | | | | steps towards developing a more fit and healthy you. |
| your stress levels in life, help you make some new | | | | Hopefully you have gleaned some ideas for ways to |
| friends and help to improve your fitness levels. Here's | | | | start moving your body from this article, just take |
| some ideas: bowling, golf, canoeing, kayaking, ping | | | | that first step today! |
| pong, swimming, skateboarding, skiing, snowboarding, | | | | |