Don’t put off your health and fitness goals. A week is all it takes to get serious about improving your health and improve your productivity.
And most importantly your clarity of thought.
Here’s some tips:
Sunday
Buy a pedometer and aspire to meet the American Heart Association’s standard of walking 3,000 steps per day. I know people who have set goals to walk 5000 even 10,000 steps per day. Just stay moving and don’t be a coach potato.
Monday
Are you out of breath after taking a couple of flights of stairs? Turn stairwells into your fitness friend by choosing the steps instead of the elevator. Whether it’s two flights or 10, watch how quickly your breathing improves.
In the early 90s I worked in a 35 story building in downtown Dallas. I made it a habit to walk up and down those 35 floors 3 times a week. Sure it was a challenge at first but after a while I really looked forward to this.
Tuesday
When you’re trapped at your desk or stuck on a plane, do calf raises. By flexing and pointing-first lifting toes, returning to a flat foot, then lifting your heels and squeezing your calf muscles-you are pumping blood up your legs and improving your circulation.
Wednesday
Give up the perfect parking space. Forever. By parking farther from the store, office or gym, you are burning more calories. Little walks add up. And your car will probably have less dings in it as well.
Thursday
Eat natural. Take a day to give up processed food filled with preservatives and sodium. Choose food that looks the same as when it was harvested. Stick to the outer perimeter of the grocery store when you shop.
Set a goal to eat 5 fresh veggies to fruits every day and drink 6-8 glasses (8 oz) of water daily.
Friday
Cool down. Tough week? Take one day to do an activity to soothe your mind. Read a book. Enjoy a sunset. Take a bubble bath. Listen to your iPod.
Create an attitude of gratitude. Spend 20-30 minutes being grateful for everything in your life, even the challenges that help you grow.
Saturday
Take your dog for a 10-minute walk, then jog for two minutes. Repeat. Work up to running for 4 minutes then walking for 1 minute.
By doing this you can eventually run a marathon. If you are interested check out www.JeffGalloway.com and www.WellnessForYourFamily.com When I turned 50, I started running with this group and have run 4 marathons with this exact approach.
Be Well,
Terry
Wed, Sep 3, 2008
Physical Wellness