Remember the "Keep on Truckin'" comic of the late 60's and 70's?
Turns out that was good advice as movement can help keep our
weight down, support heart health and brain health, strengthen
bones, ward off signs of aging and stress, and build muscle.
That's a lot of reasons to keep moving. You might think this
involves exercise and you'd be right, but there are a lot of ways
to maximize your workout time and to turn movement you normally
perform in your everyday life into exercise. Here are some tips
to help if your healthcare provider agrees that these types of
movement are safe for you.
If you weren't already aware of how important it is for you to
keep moving and get the most out of the exercise time you can
work in, then hopefully you see it now. Try out some of these
tips for yourself and see how much you can increase your movement
time to keep moving and stay fit.
- Walking is a great form of exercise that can be done anywhere
with no special equipment. It can easily be worked into your
regular day by looking for opportunities to walk instead of
riding. Bob Greene, a fitness trainer, recommends gearing your
walking towards the amount of time you walk instead of setting a
distance goal and to maintain a posture of keeping chin up,
shoulders held back and swinging the arms at a 90 degree angle to
get the most out of your walks. He also stresses that doing
stretches before and after is important.
- According to Dr. Oz research shows those who do regular walking
will lose weight and keep it off more than those who don't walk
for exercise. He advises alternating moderate walking for two
minutes and fast walking for one minute and to walk up inclines
to burn off more calories.
- Studies also show that walking confidently with long strides and
swinging arms for three minutes boosts your happiness ratio.
- Aerobic exercise, according to John Ratey, MD, author of Spark,
an exercise science book, gives you a longer time before the
fight or flight response kicks in. Exercise combined with muscle
relaxation increases serotonin and dopamine and other
neurotransmitters that help deal with stress and give your mood a
- Work some workout time into your daily errand schedule. Park
further away from the store to increase your walking time and
Petra Kolber, Reebok master trainer, suggests using your shopping
bags like weights and do biceps curls with them. You can also
practice some simple balance exercises while standing in lines
like the tai-chi horse stance suggested by Scott Cole and walk up
stairs on tiptoes as suggested by Ellen Barrett, a trainer from
- Fabio Comana, MA, MS, of the American Council on Exercise
recommends using balance type exercise to strengthen the body,
improve balance, and get more out of a workout. This includes
exercises such as a one-legged balance, leg swings while standing
on one leg, and doing a one-legged squat. You can see this
complete program HERE .
- Research shows that it's never too late to get started with an
exercise program and get the same benefits as if you had started
earlier in life. David Matelot, of the French Institute of Health
and Medical Research authored a study reporting that men starting
endurance exercise programs after 40 showed as much benefit for
heart health as those that started before they were 30. This
study did also report that there were benefits in other areas
that were increased by starting earlier though, so don't put your
- Other research shows that movement can help reduce the muscle
loss and mental decline that we often associate with aging.
Another good reason to keep moving and get started working
exercise into your regular routine.
- To keep moving and be healthy enough for exercise, good
nutrition is necessary. Whole food supplements can also be used
to fill in nutritional gaps and support the body to make movement
easier. This supplement feeds the cells and helps them
fight off stress of cellular oxidation and inflammation caused by
exercise. An antioxidant with AFA bluegreen algae
supplement can also help provide nutrition to help keep
the body in shape to stay active by providing nutrition for stem
cells to reproduce and protect our natural adult stem cells from
free radicals. Then to support joint and cartilage health which
are key to movement is this supplement containing
glucosamine, chondroitin, undenatured collagen and AFA bluegreen