SparkPeople Exercise Secrets Learn some of the secrets of success for Exercise from SparkPeople members. SparkPeople Exercise Secrets How I sneak in more movement in the day My challenge from SparkPeople today is to move three times when I would normally be sitting. So I got an idea from one of SP articles--stretching. I like yoga. And if you do a lot of sitting, things start to stiffen and ache. So getting up every once and while and doing a standing Yoga stretch like warrior or dancers pose will help posture and take away pain. Just a few moments of this I know will work wonders. And if you are challenging yourself with a new pose, that will make it fun! Tue, 29 Sep 2015 11:03:00 EST walking WHEN I DON;T HAVE TIME TO GO OUT TO WALK I DO MY WALKING IN MY SMALL BACKYARD. IT;S A LITTLE CRAMP <em>213</em> BUT IT SERVES THE PURPOSE. Tue, 29 Sep 2015 07:58:00 EST Treadmill My secret is when I walk on the treadmill I don't do it all on the same level. EXAMPLE (.speed 3mph 15 minutes on incline 10 then 15 minutes on incline 14 then I do the last 10 minutes on incline 15 , my weight seemed to really start to come off then. I try to mix it all up on there so my body has to work differently . Sun, 27 Sep 2015 08:42:00 EST Lifestyle changes d/t an injury, I changed jobs, the new one is more sedentary. I have had to make wholesale changes in my exercise plans to maintain my level of health and fitness. SP has helped to redirect me and keep me motivated, Sun, 27 Sep 2015 05:51:00 EST Including Others in my Workout Endeavors I try to have all sorts of motivation for myself to keep on track with my fitness. It's all too easy to do a little less or skip exercise entirely because I might be feeling tired. So I make it a point to ask other people about their fitness routine. And then we have a fitness discussion. After that I keep up with that person and we continue to have fitness discussions. It's like having an invisible fitness buddy and I include someone in my workout endeavor. Wed, 23 Sep 2015 11:42:00 EST Hang up the car keys I'm fortunate enough to live within two miles of a couple business districts so walking to the store or appointments is something I can do with a little planning. Now, I hang up the car keys and plan my schedule each day with the time I need to walk to and from the destination. I can easily get in an hour workout each day doing this. So many added benefits too - fresh air, great scenery and occasional visits with people along the way. Tue, 8 Sep 2015 09:10:00 EST Get it in early Even before I get out of bed I exercise and limber up by doing crunches and other minor stretching. My time Sat, 5 Sep 2015 08:24:00 EST Balance I stand on one foot while brushing my teeth to work on balance. Fri, 28 Aug 2015 12:32:00 EST Walking together I invite my husband to go on a walk. It gives us a quiet time to reconnect, share our days, and discuss plans, in addition to giving us some much-needed exercise. Sat, 22 Aug 2015 11:53:00 EST Brain Breaks with 1 st Graders Kids need brain breaks and movement to keep them learning, so we either do Go Noodle or Just Dance for kids on YouTube and I do it with them. They are about 2-5 min each and we do about 3 through out the day. Sat, 22 Aug 2015 10:23:00 EST Do Dishes While Walking I hate doing dishes, so I rinse off everything I have used, before anything gets a chance to dry harden on. Then I neatly stack it all into piles, plates with plates... This way I only have to fill the sink once a week. <br><br>This is when I can get in a 30 minute walk as I walk in place and manually wash all the dishes, I actually work up a sweat. It is a little difficult to get used to at first, but once I get a rhythm going and the hands and feet are working together... it's a good worko... Tue, 18 Aug 2015 11:22:00 EST Stand Up and STRETCH! I just stand up from my computer chair and STRETCH UPWARD. I try to stretch every muscle from standing on my toes up to my fingers overhead. Time depends on how long it takes to move all those muscles, but it doesn't take long. And I feel energized! <em>224</em> Mon, 17 Aug 2015 08:44:00 EST WALKING IN THE POOL WHEN I GO IN THE POOL, PART OF MY ROUTINE IS TO WALK ON THE POOL FLOOR FOR 15-20 MINUTES TO ADD TO MY WALKING EXERCISE. <em>104</em> Tue, 11 Aug 2015 08:36:00 EST Find the right exercise You should always try and make exercise fun.<br><br>Exercise should be fun not a shore. For me it's dancing that motivates me to do every other exercise routine i need to do to help me loose weight. Try different routines and see what is right for you. Sun, 9 Aug 2015 13:04:00 EST Step in Place If I am sitting at the computer for a long time, I will step in place while sitting there. I suggest timing it for certain length of time. Sun, 9 Aug 2015 11:42:00 EST Learn to be strong I took a class in weight lifting for women. It was hard....but fun. Tue, 4 Aug 2015 07:26:00 EST Horseback riding and Grooming I have 3 horses and grooming them and riding one five days a week really gets your muscles working. And since they are animals there is no excuses because they HAVE to be cared for. Thu, 30 Jul 2015 12:43:00 EST sitting at my computer When I am sitting at my computer, I set a timer for 50 minutes and when it goes off I get up and move for 10 minutes. This can get me over an hour of exercise in during a workday.<br> Fri, 24 Jul 2015 10:06:00 EST Walking Instead of jumping in the car to go to the Post Office. It gives me an extra 20 minutes of exercise everyday! The return trip is all uphill! <em>224</em> Thu, 23 Jul 2015 14:04:00 EST When i feel like stopping When I am exercising and feel like stopping, I ask myself, "what's one more minute"? Sometimes it's "Can you just do 5 more minutes" (depending on how hard the workout feels.) I can do this for just ONE MORE MINUTE. And then I stay focused on just that one minute. Eventually, I string the minutes along until I have completed my workout. Thu, 23 Jul 2015 04:43:00 EST Take an extra lap For me, I'll be more conscientious of moving, and I'll take the longer way. So if I get up to visit a co-worker, I'll go a more roundabout way to get to her or if I simply go to the kitchen for a snack, I'll make sure to walk an extra lap around the house before getting what I desired. Taking those extra few steps keep me going, motivated and pumped throughout the day Wed, 22 Jul 2015 16:16:00 EST Not Really A Secret - Adopting those of others. I've been parking farther out, working / moving faster when doing chores & housework, and being more mindful of not sitting so long without getting up to move. Fri, 17 Jul 2015 13:47:00 EST Clean to Lose I find spring cleaning chores that require a lot of energy, energy that I didn't have even one week ago. Great way to exercise and the pay off is a very clean house. Thu, 16 Jul 2015 21:47:00 EST dance Dance while bushing teeth- that's only 2 min-- MAKE GOOFY MOVES IN FRONT OF BATHROOM MIRROR- AND LAUGH Thu, 9 Jul 2015 14:09:00 EST Exercise I have a golf mat and hit 60 balls per day. I love to hit my wedge and I have room to swing away. On the course I love when I have a wedge shot into the green. I call it my backyard wedge shot, and I am now pretty good at it<br>. <em>278</em> Tue, 7 Jul 2015 08:07:00 EST Exercising with a buddy Haven't found an adult to do my exercises with but my 2 year old great granddaughter loves to exercise with me. She makes it fun and she makes me smile as she tries to do what Grandma does. May not be what you are looking for but it works for me. Sat, 4 Jul 2015 22:16:00 EST Use Your Walking Time Wisely I walk for 30 minutes a day and when it's too hot here in Florida, I walk in the house while watching a favorite TV program. I get an upper body workout while walking by using my arms throughout the entire half hour. Mon, 29 Jun 2015 07:53:00 EST 7 day challange I am on day three and have to modify my workout, I have severe osteo in my left knee area, it is bone one bone. I am severely overweight. I have lost 49 pounds to date. I was a yo-yo dieter. I surrendered and now I am being coached daily. I want to win this race so I am ready to learn and do. Looking forward to the day I look back and say I am half the man I used to be. Amen Mon, 29 Jun 2015 06:21:00 EST moving around If I sit at my home computer a lot of times I move my legs back and forth so they will get exercise. Sun, 28 Jun 2015 18:33:00 EST You do to have 5 minutes - get up and MOVE IT!:) At several points throughout the day, I set a timer for 5 minutes, turn on some music and run in place, do some squats, grab a set of dumbbells - just get up and MOVE. It's fun and I can really work up a sweat! Even on days when I'm not really feeling it, I can talk myself into just turning on some music and pretending like I like to exercise for 5 minutes. Before I know it, I feel better! It's really great this time of year when it's too hot to go play outside and a fantastic stress reliever... Sat, 20 Jun 2015 20:16:00 EST Ways to add movement My job is very sedentary, working at a desk all day. I'm consciously trying to make the effort to stand up to do as much as I can. Also, I'm parking as far away from the building as I can to get in more steps coming and going. I'm more active at home, but again, I'm making an effort to do as much as possible while standing instead of sitting. Thu, 18 Jun 2015 09:52:00 EST Cleaning I know it's kind of a dirty word... sorry for the bad pun, but I find that when I need to move I can just work on some extra cleaning project or do some chore that is not usually my responsibility. Wed, 17 Jun 2015 18:42:00 EST Enthusiasm In terms of getting family members to walk the dog, bike ride, or do workouts in our home gym together, my "secret" is enthusiasm. I'm certainly NOT the "perky" type, but when they see my smiles when about to do something listed above, one of the two of them tends to like to join in. <br><br> <em>381</em> Wed, 17 Jun 2015 17:07:00 EST Fun things I do Swimming, and golf. Also gardening. Time is short, make each day count, and have some fun today!<br> Mon, 15 Jun 2015 07:40:00 EST adding extra movement to my day if I can, I'll walk/ride my bike to run an errand instead of taking the car. Eg., in the morning if we need one thing from the grocery store, for dinner that night, that becomes my workout. other possibilities: mailing a letter, getting cash from the bank. Thu, 11 Jun 2015 07:20:00 EST Dish Washing Workout... Walking - semi jogging in place while hand washing the dishes and stacking them to dry. <br> <em>189</em> Mon, 8 Jun 2015 14:24:00 EST Talk a walk each time you take a restroom break At work I need to get up and take a restroom break a few times a day. Once I get up out of my chair I use it as a reminder to do some walking around at a quick pace before sitting back down. a quick 10 minute walk gets in some of my 10,000 daily steps and gets me energized for what I need to do next. Mon, 18 May 2015 05:48:00 EST Yoga Yoga is one of the few forms of exercise I can do without injury or causing a flare (fibromyalgia)... not only that, but it's a great stress reducer (helps keep anxiety away). Fri, 15 May 2015 16:28:00 EST Just took patience... After 21 yrs of suffering mobility issues, post motor vehicle accident, I began working with a Physical Therapist who knows what he is doing(finally). I also began using Spark People! With the support and info provided here I was able to apply what I need to not only lose the weight I need to but to get healthy and fit at the same time. When I began PT I had a range of motion of 0 degrees of my left ankle. Today? I was ased if I would like to be discharged for my birthday! Wed, 13 May 2015 12:59:00 EST Rest I have just started exercising muscle groups hard and have gotten sore, especially my back and arms. Today I took it easy and rested. I feel renewed. Maybe will rest again from exercise again tomorrow. This is a new adventure for me. I am 62 and have not exercised for ten years. Sat, 9 May 2015 00:26:00 EST walking club I have joined a walking club we go to different towns walk together on a planed path seeing the history of that town some members have visited every state and other countrys Fri, 8 May 2015 21:25:00 EST Toothbrush squats I have an easier time starting a new habit if I hook it to an existing habit. I always brush my teeth twice a day, so... I have an electric toothbrush that times the "clean portion for 2 minutes." I do 30 squats in those 2 minutes while I brush my teeth. Then I do balancing exercises during the 2 ½ minute white cycle, and kegels during the 1 minute "polish" cycle. I always do these few minutes of exercise every night. It actually helps me sleep better, too. And now it's a habit. Wed, 6 May 2015 13:45:00 EST Adding in Movement to Your Day!! I take the stairs at least once a day up and down from floors 2 to 5!! Thu, 30 Apr 2015 12:17:00 EST Keep moving Even when I'm not motivated I just keep moving. I make a big deal out of loading the washer and dryer, moving every part of my body that I can.I keep the soap on a high shelf so that I have to stretch to reach it. Same with things in the kitchen. Reaching and stretching every chance I get. When I'm shopping, I am really moving. I go the long way around to get to the aisles I need to go in. Those few extra seconds for each task add up to minutes that I don't miss. <em>353</em> Sat, 18 Apr 2015 16:25:00 EST Moving @ the Office I set my Outlook Calendar reminder to move every two hours... so I get up and take a walk around the floor... it's a very large building - just to get the cafeteria and back to my desk it takes me 20 minutes. Sat, 18 Apr 2015 09:39:00 EST Dance with kids I crank up the music and dance with my kids. We have a blast dancing to Disney favorites or 80's classics! I get my exercise in and bond with my babies! Thu, 16 Apr 2015 22:07:00 EST My Secret I get my workout in first thing in the morning, that way if I get too <em>104</em> busy to another later that day, I've got it in first; not to mention I feel recharged afterward. Tue, 14 Apr 2015 08:11:00 EST First thing Instead of reaching for coffee I go my office to start with my spark coaching program, drink 16 ounces of clean water, do my planning and journaling for the day, then jump on my muscle machine and do 50 reps. I also do my prayers and devotional study. Takes me the same amount of time as making and waiting for coffee to brew. If I have time I make coffee but rarely need the jolt.<br> <em>524</em> Sun, 12 Apr 2015 07:09:00 EST even when I don't feel like it I find that if I start to exercise, even if I don't feel like it...It only takes a few minutes to start feeling better. Wed, 8 Apr 2015 08:03:00 EST A little more walking I usually park a little farther from the store so I have to walk more steps going in and coming out.<br> Mon, 6 Apr 2015 12:26:00 EST Secrets of Success I joined a martial arts class to do something different. The group of people are all there for different reasons, but everyone cheers on everyone else making it fun to push yourself further than you thought you could go. Mon, 6 Apr 2015 08:13:00 EST FB Fitness My latest secret is to create or join a Facebook fitness challenge with others. It is rewarding, free, and motivating! Thu, 2 Apr 2015 22:35:00 EST Adding a few more steps I try to park as far away as I can from the store when I go shopping. Thu, 2 Apr 2015 11:08:00 EST Dance when you clean house! When I need to clean the house (ugh) I put on my headphones, put on a workout station on Pandora, and dance while I clean. My kids think I am crazy but it makes cleaning much more fun and I get some cardio in while I do it, WIN WIN!! Tue, 24 Mar 2015 13:01:00 EST My secret I do squats while waiting for my lunch to warm up at work. Mon, 23 Mar 2015 13:49:00 EST Cardio glide In my office at home I can sit and get a good overall work using major muscle groups. Sat, 21 Mar 2015 14:56:00 EST stretching while you wait I do stretches while I'm waiting for things, like the coffee to be done! Sat, 21 Mar 2015 11:57:00 EST Baby lifts My son wants me to hold him ALL THE TIME. He's 16 months and about 30 pounds. Sometimes when I pick him up I play with him by lifting him above my head at least 10 times. Its fun for him and a workout for me Thu, 19 Mar 2015 21:14:00 EST Get up early I get up early and have 20mins work out on my exercise bicycle before getting ready for work <em>332</em> Mon, 16 Mar 2015 04:08:00 EST When In Doubt... Do squats or planks! I started out hating planks, but they make me feel so much stronger if I do them consistently. I like to do both while watching tv and squats are great when you're doing something idle with your hands while standing (cough, dishes, cough)... Wed, 11 Mar 2015 11:49:00 EST Fall prevention exercises each day such as toe raises, marching, high knees, kick in the butt, leg extensions and squats! I know that by doing these same few exercises each day I am preventing myself from falling! Tue, 10 Mar 2015 06:43:00 EST marching in place While doing dishes or laundry, I constantly am marching in place. I throw a couple of lunges and jumping jacks in there as well. It's not much but can add up over a weeks time. Thu, 5 Mar 2015 14:59:00 EST Treadmill is not a closet so don't hang your clothe there... Hop on treadmill and get a few steps.... Sun, 1 Mar 2015 14:13:00 EST Extra Steps I spend a lot of time sitting at a desk for work, all day every day, but I will get up about every 30 to 45 minutes and take a stroll around the office. It breaks up the monotony of the day. Thu, 19 Feb 2015 13:19:00 EST TV and Walking OK, I admit it. I watch way too much TV. Do you? I have found some nice walking videos on the Internet...simple, but moving. So while I watch TV I also walk a mile or two with Leslie Sansone. If you like Jane Fonda, you can walk with her instead. Keep moving. Thu, 19 Feb 2015 08:43:00 EST Lift heavy weights girls! No, really. I tried six months doing 45-60 minutes of high intensity aerobics. After a while, I plateaued and was really discouraged. Since November I've been focusing weight lifting at the limit of my ability and this time the weight went much faster. I was a size 6/8 and now I'm a size 2/4. Thu, 12 Feb 2015 21:54:00 EST Treadmill and Netflix The only time I've got Netflix on is while I'm on the treadmill, adjusting the speed and incline every once in a while. Next thing you know the show is over and I've got 45-55 minutes of exercise for the day and I don't feel guilty for watching a favourite show. Tue, 10 Feb 2015 18:04:00 EST My Secret I like to go walking, I clean house, I do internet videos by coach Nicole. I do these every day! <em>30</em> <em>43</em> <em>9</em> Thu, 5 Feb 2015 18:15:00 EST Keep Moving I plan today to keep moving, I will not be sending emails but I will walk to my co-workers. Also at my desk I will do leg raisers and any type of hand exercise i can fit into today. Thu, 5 Feb 2015 10:01:00 EST Sneaking it in I like to do calf raises and leg raises while i'm typing emails at my desk. It helps to keep me warm in a cold office too! Wed, 4 Feb 2015 11:22:00 EST Extra workout I swim at least once a day, but I have started adding a second session at least daily during my work week. Usually shorter than my morning but at least 30 minutes. Tue, 3 Feb 2015 10:05:00 EST No success yet but I am going to start getting out of my chair and walk during commercials. Sun, 1 Feb 2015 11:58:00 EST NON-SMOKE BREAK At work while others go out for a smoke breaks, I spend 15 minutes on the bike in the workout room. With these mini workouts I stay more alert and productive. Fri, 30 Jan 2015 04:34:00 EST keeping moving! I can't exercise much due to a severe knee problem, but I do try and do some short walks at work in my breaks. Not much, but a lot better than nothing! <em>311</em> Tue, 27 Jan 2015 13:26:00 EST squating and taking a walk I try to walk everyday. Usually I walk in the afternoon. Sometimes in this type of weather I can only walk around 15 minutes. When I cook sometimes I do squats or walk around the table. Tue, 27 Jan 2015 13:11:00 EST My Secret I like to stretch and do some yoga poses while I'm watching tv or cooking dinner. It helps me get any kinks out of my body from working and, and it helps me center myself. Tue, 27 Jan 2015 13:03:00 EST Calf Raises I do calf raises while preparing food. Lifting up on my toes slow and controlled, speeding them up, and I'll also do them pigeon-toed. You can also lift up your toes, and go up on your heels to work different muscles.<br><br>I also add in a few calf stretches when I go upstairs to go to bed at night, letting my heels sink a little lower for a few seconds on each step. Mon, 26 Jan 2015 15:55:00 EST Timer I set my timer for 45 mins and get up and walk through the office and reset when I sit back down. Or I'll start a conversation on IM and when the person answers I know they are at their space so I get up and go visit instead of continuing to type. Fri, 23 Jan 2015 13:30:00 EST Secret of moving Walk over to my office printer each time I make a copy. Mon, 19 Jan 2015 10:43:00 EST A few more steps. Park farther away when shopping. A few extra steps here and there add up. <em>9</em> Sat, 17 Jan 2015 21:20:00 EST Baby It's Cold Outside... Here in Boston we are having a major cold streak, with wind, fog, frozen rain and light snow. It's not pretty and it's not inviting. So...... I discovered Jessica Smith's youtube channel, which has all kinds of videos lasting 15 minutes. She has a body-sculpt video and it is fabulous. She also has a 30-minute walking video for indoors which includes HIIT intensity intervals. I'm going to use that next time it's too yucky out to walk.<br><br>Cheers, everyone.<br> Wed, 14 Jan 2015 18:43:00 EST Grocery Shopping at its best Walk around the perimeter of the store before grocery shopping... Also park as far out as you can in the parking lot.<br> <em>311</em> Mon, 12 Jan 2015 21:47:00 EST Walk Walk Walk I like to walk while i'm watching tv...I won't stop until I get all myk step in for the day!! Fri, 9 Jan 2015 17:58:00 EST Walking with my Dog!!! My secret is walking with my dog. If I am not ready he will keep bugging me until I get up and walk. Even if he just got back from a walk with my son. It is his mission to get me out of the house and moving even for a couple of minutes or an hour walk. <em>200</em> Wed, 7 Jan 2015 17:34:00 EST Meetings and Moving I work from home and have to attend a lot of teleconferences. I used to sit through these meetings. Now, I use the speakerphone and pace back and forth. This is great since some of the meetings are an hour long. Wed, 7 Jan 2015 03:30:00 EST Dance I hate to exercise, but I love to shake my butt I found the Dance the Inches Off series and Billy Blanks, Jr dance videos. Love'em! Tue, 6 Jan 2015 00:48:00 EST step-ups I cant afford gym prices so I thought outside the box! I live in an apartment and what I do is use the stairs and step-up! It's that easy Sun, 4 Jan 2015 12:11:00 EST Deep Breathing If I don't feel like walking a little further or adding extra exercise to my day I sit up straight and take long deep slow breaths (through my stomach, not my chest). I do this for just a few minutes and it seems to help me feel energized and relaxed at the same time! Then I feel like doing just a little more and I don't give up. Wed, 31 Dec 2014 09:44:00 EST Just Keep Moving Exercise is all about moving. If we don't have a set time (i.e. 30 minutes) of exercise to do at one time, we think: "What's the use." I like having a step calculator so I can get my 6,000 to 10,000 steps in a day. I like walking outside (I live near the beach) because once I have gone a distance I can't just give up because I have got to walk back. I park far from the store and I look for opportunities to walk all through the day. If you doing this, you will be easily moving throughout the d... Tue, 30 Dec 2014 08:04:00 EST Side Steps While doing a jig saw puzzle I step side to side :) Sat, 27 Dec 2014 15:40:00 EST Painting Love the exercise with the music, plus wife is happy! Sat, 27 Dec 2014 11:44:00 EST Walking I don't have any big secret of getting my exercise however I can only share what works for me. I like to keep going and not sit around. I ride my exercise bike once in awhile however I love walking, walking, walking. It does something for my spirits and invigorates me. I am open to other exercise and see if it stimulates more cardio. Maybe checking out a gym or exercise program. <em>211</em> Tue, 23 Dec 2014 21:56:00 EST Extra Motivation Started exercising in the morning, then trying to exercise again in the afternoon after work. Two a days really get me to feeling that I'm making progress, plus I feel energized to get more work done in the evening. Helps me get to sleep a couple hours later too. Tue, 23 Dec 2014 20:12:00 EST sneaky ways to fit in exercise When i watch t.v. i get on my elliptical, step bench or just walk in place to burn extra calories. Also if im laying on the couch ill stretch or do different types of legs lifts.<br><br> Tue, 23 Dec 2014 00:32:00 EST Stepping up on "Steps" I like to get caught up on recorded TV shows, but they absorb so much time. When no one is home, I play them, and "STEP" around the living room in large circles with my pedometer in my pocket. It's easy to get 10,000+ steps in per day this way. Mon, 15 Dec 2014 00:16:00 EST Keep Moving I keep moving throughout the day. Work requires that I stand and when I don't have guests I use the time to do Qi Gong exercises:moving my hands, wrists, fingers, stretching wrists to avoid carpel tunnel,shifting weight from one foot to the other, doing small stretches. I move discreetly stretching calves and getting up on my tiptoes. With live bands in our workplace it's not uncommon to see the employees moving to the music.I keep moving every part of my body that I can. <em>354</em> Sun, 14 Dec 2014 22:58:00 EST Putting fun into activities. I love playing table tennis (ping pong) so I joined a table tennis club and I play 2 times per week.<br>I used to play to win and my whole effort was towards wining each game, wanting to win all the time took away from enjoying the game and my fellow players were my adversaries. Now I just play for having fun and putting all my effort into having fun and making sure that the people I play with also having fun. Sun, 14 Dec 2014 12:39:00 EST Waiting for coffee to brew... I'm always impatient waiting for the coffee to brew, so I started doing strength training while I wait! Usually 2 sets of 10-12 reps, of dumbbell curls, lunges while holding dumbbells, or any of the demos on SP, until the coffee is ready. Great way to start the mornig:) Sun, 14 Dec 2014 12:06:00 EST Walking <em>9</em> Wed, 10 Dec 2014 11:49:00 EST Watch a demo or video! When I don't feel like exercising-at all! I click on an easy, 10 minute video with Coach Nichole, and before the 10 minutes is up, so I am! <em>216</em> Sun, 7 Dec 2014 10:23:00 EST Stress Buster A stress buster for me is taking a walk and talking to Jesus. He listens and I know I can lay all my burdens of life with Him and I know He can do what is for my best with what I tell Him. My connection with Him takes out the stress of life knowing He doesn't ask me to do anything that isn't for my health or my well being. That makes me happy and free knowing I can let go and Let God control my life, Tue, 2 Dec 2014 11:14:00 EST Cold Outside? Do your running warm-up inside. When it is very cold outside, the transition from being inside to going outside is easier if your body is already warmed up. Therefore, doing a full warm-up routine inside before heading out the door can make Winter running less painful. Of course, you need appropriate Winter running clothing as well. My indoor warmup consists of 5 minutes of walking around the house, including up and down the stairs, followed by a series of five dynamic warm-up exercises (Google dynamic warmup). Tue, 2 Dec 2014 07:15:00 EST I exercise while standing in line I have an unusual health condition that requires moving my body even when standing or sitting for a length of time. I have fun doing lunges while waiting in line at the grocery or kicking my legs forward while sitting in a public place. People occasionally stare, but I don't mind. Maybe it will start a new trend toward better fitness. Best wishes to all my SP friends out there. You're the best! Mary in Kansas <em>9</em> Mon, 24 Nov 2014 09:17:00 EST Ball Chair I have an exercise ball chair at my office, it is good for my core but it is great for fidgeting. Fri, 21 Nov 2014 09:57:00 EST Squeeze extra movement I go to the grocery store when it's not busy & walk the aisles very briskly. It's warm, no snow or ice, long aisles & very close to my house. I also bring grocery carts back inside. The employees appreciate the help (especially if it's cold outside) & I like helping. I also run errands as a favor for my DH...if he forgot something in the office above the garage --- I'll go get it -- I need the steps & stairs. Thu, 20 Nov 2014 19:53:00 EST Intensity I ramp up the intensity and I can feel and see the exercise benefits faster. Thu, 20 Nov 2014 15:33:00 EST dance away touble Dancing to a lively tune helps me reduce stress Wed, 19 Nov 2014 11:07:00 EST Have a Smoothie for Some Pre-Exercise Energy!! Having a fruit packed smoothie an hour+ before your workout will give you lasting energy throughout even an intense 60 minute cardio session! I used to try all sorts - protein, energy gels, caffeine - but I've found that fruit (both fresh fruit ad/or a smoothie) give an energy boost like no other! Give it a try! Tue, 18 Nov 2014 14:55:00 EST Watching Water Boil Doesn't Have to be Tedious Keep an exercise band in the pantry with the mop and broom. While watching whatever is on the oven or on the stovetop, do a 10+ minute strength training workout. You'll find that water comes to a boil a lot quicker than it used to! Wed, 12 Nov 2014 13:11:00 EST My Secret After my heart operation I promised my self that I will always take the stairs instead the elevators. So far so good . . . I been up 14 floors but in the future I will not be so crazy. <em>354</em> Sat, 8 Nov 2014 13:12:00 EST Leg lifts I try to add extra leg lifts throughout the day while I'm washing dishes, waiting for something in the microwave, washing my hands, brushing my teeth, etc. You can get quite a few extra lifts in and it doesn't feel like I have to motivate myself to do it. <em>216</em> Thu, 6 Nov 2014 20:45:00 EST walking I try to walk everyday, except if it is raining or snowing. It is one of the exercises that really has helped me loose the weight. Sometimes I walk 25 minutes and sometimes 30, 35, 40 etc. Thu, 6 Nov 2014 09:59:00 EST chore/reward A chore is only a "chore" when you let you brain think of it in a negative way. I now see chores as opportunitis to burn's mind over matter. So, go rake the leaves and reward yourslf with a crisp juicy apple! Wed, 5 Nov 2014 16:35:00 EST Use what you have available I use my surroundings to get in "extra" exercise. I "live" and work downstairs in my townhouse but the upstairs is part of my home/life and I have a list of things I can/need to do upstairs. I always use the upstairs bathroom, for example, not the downstairs one, etc. <em>206</em> Mon, 3 Nov 2014 12:10:00 EST stretching My co-workers have become completely used to me doing body stretches while carrying on a conversation with them. There are a lot of them that can be done while sitting in a chair or standing. I of course avoid the sitting on the floor one! Oh how nice it would be to work at a daycare. LOL Mon, 3 Nov 2014 11:13:00 EST Extra Exercise Instead of just doing 1 big shopping trip, I make multiple smaller trips. This keeps me moving for a longer period and hopefully burning more calories. Sat, 1 Nov 2014 18:17:00 EST Scheduling fitness I setup a schedule for working out on my work computer. In Outlook I schedule when I am going to work out and set it on weekly repeat. I set reminders 20 minutes before I have to leave so I make it to the class/gym on time. Definitely helps when I'm focused on something. Tue, 28 Oct 2014 11:06:00 EST Laps around the neighborhood = miles in no time! No need for fancy equipment or a gym membership. Just get outside and start walking (or jogging) laps around your neighborhood or even up and down your driveway. Track your laps on "Map my Walk" and it will calculate your speed and distance. Those laps = miles in no time at all! Tue, 21 Oct 2014 20:02:00 EST Doing fun exercises daily My fun exercises are: ballroom dancing, zumba, walking, following you tube videos from Jessica Smith TV, Leslie Sansone and yoga with Adrienne, going to the gym and joining in on yoga class once a week and working out with a trainer at the gym for 30 minutes once a week. Mon, 20 Oct 2014 11:20:00 EST Cleaning Dance I love to listen to music while I clean or fold laundry. Most of the time is is easy to just start dancing while I work. The dog sometimes thinks I am weird though. <em>334</em> Sat, 18 Oct 2014 13:48:00 EST Pomadoro- slicing the tomato! I work at home, sitting in front of a computer. <br>One technique for better work quality is the 'pomadoro' where you set a timer and work either for 25 minutes then take a 5 minute break, or work for 50 minutes and take and take a 10 minute break. Use the breaks for exercise, get up, move, stairs, back yard, getting a drink. Just MOVE!<br>The pomadoro, working in slices, improves work output and can program in activity to an otherwise sedentary day. So SLICE and MOVE. <em>9</em> Fri, 17 Oct 2014 15:03:00 EST "Old Dog" and "New" Trick I recently resumed running as a cardio exercise, and I feel better mentally and physically. Exercising outdoors clears the cobwebs for the rewarding and stress-filled work of a middle school teacher. Thu, 16 Oct 2014 07:36:00 EST Walk / Jog in Place during the Day I work from home, so I have to be sitting at least 8 hours a day in front of the computer. I have found several short songs with a very quick beat that work well when I have a moment to hope up and walk, sidesteps, or jog in place. I turn and look out the window or door to refocus my eyes. I sit back down feeling refreshed. Sun, 12 Oct 2014 00:27:00 EST shoe change I wear sneakers rather than heels to work now for brisk walks. Sat, 11 Oct 2014 10:35:00 EST Park as far away from entrances as safety will permit! When not wearing my highest heels, I park as far away from grocery store, malls and other entry ways as possible. Wed, 8 Oct 2014 20:14:00 EST exercise improvement Whenever exercising, try to add a few more repetitions within your comfort zone, whenever possible. Wed, 8 Oct 2014 18:29:00 EST Sneaking in exercise. Enjoying the outside. Sat, 4 Oct 2014 20:40:00 EST step it up Take the stairs instead of the elevator. Bonus: can save time, too! Sat, 4 Oct 2014 13:05:00 EST Walk to your colleagues instead of emailing them Instead of sending my colleagues an email on something trivial, I walk to their desk and tell them in person. It is good for adding steps to your daily total and it's also nice to communicate with people in person rather than virtually.<br> <em>311</em> Fri, 3 Oct 2014 07:09:00 EST Secret to Successful Weightloss! What is my secret to successful weight loss? Setting goals and keeping them visible at all times. Tracking my food, drinking plenty of water and exercise. Making sure I get at least 30 minutes a day! I get lots more because I play the Wii Tennis Game and other challenging games. Anything to keep me moving! I march in place during commercials, I march when I'm waiting in line. Any movement is good movement! Fri, 26 Sep 2014 15:23:00 EST starting to loose the weight My only secret is that my husband is doing is gym with me, so his mental help is big for me. So we do 45 minutes 5 times a week, him on his stationary bike and me on my treadmill and watching our favorite programs. Thu, 25 Sep 2014 20:36:00 EST Be Inefficient I know you've heard it, but it really pays off. Be INefficient doing your chores and shopping, etc.Instead of multi-tasking I break every activity possible into small bits--the amount of extra steps, lifting, bending, reaching, etc. adds up. Wed, 24 Sep 2014 14:02:00 EST Exercises to do while standing For me when I find myself standing in line or standing around I tend to do a few exercises to pass the time and tighten up my legs. If standing in line somewhere I tend to do different types of calf raises, whether its legs together calf raises or feet apart calf raises. I also do squats or lunges. Just a few things to tighten up my leg muscles while standing in place. Wed, 24 Sep 2014 13:31:00 EST Zumba Gold with a hilarious 60 yr old instructor Peggy in Santa Barbara is the greatest instructor! I could hardly dance because I was laughing so hard. It was the beginning of my new road to physical fitness! Fri, 19 Sep 2014 14:14:00 EST Fitbit Trainer I subscribed to the Fitbit Trainer, and it allows me to see the impact of the intensity of my exercise. My long dog walks don't burn many calories, but take a lot of time. When I have a specific CICO goal, Fitbit reads SP's Nutrition information and shows the gap. That prompted me to incorporate some intense exercise each day to make sure my exercise was paying off. Thu, 18 Sep 2014 22:41:00 EST Fitbit Motivation I am retired,diisabled (wheelchair-bound) and 69 yrs old. For my birthday in March, my daughter gave me a Fitbit. At first i was tracking less than 100 steps a day. After recovering from the shock, i am now tracking 1500 to 2500 steps a day and once in a while close to 3000. It has been a great motivator for me--and i will make it to 10000 steps per day. Wed, 17 Sep 2014 23:39:00 EST Secret to Moving MOre My Fitbit motivatesme to get up and move more, if I don't get at least 10000 steps per day I know I have been sitting too much. Wed, 17 Sep 2014 11:38:00 EST Treat yourself to a personal trainer I decided to spend the money previously wasted on rubbish food for putting toward sessions with a personal trainer at the gym and to treat myself to proper workout clothing. It has been money so well spent and as soon as I'm in my kit and enter the gym, I immediately feel as if I'm focussed and mean business. It really helps my mindset. The challenge in front of the trainer has spread to my challenging myself if I go alone or with my husband. I even work in front of the mirror now, too! Sun, 14 Sep 2014 18:05:00 EST Wii Fit In the comfort of my home I played Wii Fit daily. I lost a total of 22 pounds and had fun doing it. It was a slow but enjoyable lost. It doesn't feel like exercising. Wed, 10 Sep 2014 15:57:00 EST Just Move Incorporate exercise into everyday chores,etc. I even do leg and arm exercises while watching the news. I limit my TV time to 2 hours a day. I am retired, but look for new things to do everyday <em>319</em> , that will burn some calories. Wed, 10 Sep 2014 08:04:00 EST Showery jumping jaks I do 100 jumping jacks every time before going for a shower. bcoz at that time i don't have to worry abt sweaty cloths. I know its will just melt a drop from the ocean of fat i have. but for me every drop counts :) Wed, 10 Sep 2014 01:08:00 EST Showery jumping jaks I do 100 jumping jacks every time before going for a shower. bcoz at that time i don't have to worry abt sweaty cloths. I know its will just melt a drop from the ocean of fat i have. but for me every drop counts :) Wed, 10 Sep 2014 01:08:00 EST Getting In Your Steps To help get in my steps when I'm at work I take the stairs to use the restroom on the floor above, I walk for 5 minutes of my 15 minute break and 10 minutes of my lunch break. The steps really add up quickly. Thu, 4 Sep 2014 19:18:00 EST Walking instead of driving someplace I need to go I enjoy adding the extra steps if I can walk with a purpose, like walking to the store or library instead of driving. Wed, 3 Sep 2014 14:52:00 EST 10 minute workout Ignore the snooze button <em>102</em> <br>Get up when the alarm goes off to do a 10 minute workout video from the Sparkpeople list Wed, 3 Sep 2014 08:49:00 EST Exercising while I watch television or listen to my favorite music I like to do 100 squats a day and I like to work in some burpees too. It's also a good time to jump rope. Tue, 2 Sep 2014 16:51:00 EST Stationary Bike Meditation As I'm peddling moderately, I breathe in to a count of 4, hold my breath for a count of 2, then breathe out for a count of 4. Paying close attention to my breathing really makes time fly. <em>324</em> Mon, 1 Sep 2014 18:44:00 EST Hang laundry on clothesline I love hanging laundry on clothesline for a couple of reasons...the money savings for not using a dryer (of course), but the smell of fresh clothes from the line is awesome and invigorating. My line is around the corner and across the driveway, plus I leave my basket at the one end and walk back and forth as I hang them. I have twelve 20-foot lines and usually do 5 to 6 loads a week. Then when dry I fold them and put them in the basket the same way, walking to the other end. Thu, 28 Aug 2014 19:24:00 EST Moving around during my work day I like to pace around while on the phone, it's good for me, and I believe the person I'm talking to can hear that my voice is more alert as when I'm slumping in my chair. I also have a reminder set on my laptop which makes me get up once every hour and go get a glass of water. Thu, 28 Aug 2014 03:04:00 EST Workplace Never take the elevator. Always use the stairs several times each day Tue, 26 Aug 2014 10:40:00 EST Stairs I take the stairs two at a time or run up them. Mon, 25 Aug 2014 13:30:00 EST Park as far away as possible! I am a regular weight lifter/gym goer, but I still do the classic "park as far away from the business as possible". And I try to walk places that aren't unreasonable far apart. Really adds up on my step tracker! Wed, 20 Aug 2014 10:37:00 EST Have fun I like exercising best when I am having fun- playing basketball, playing in the surf, running around after or with the kids. Mon, 18 Aug 2014 15:04:00 EST secret is cleaning . . . If there's a rainy Saturday or a spare evening, I'll set the timer for 20 minutes, turn on music or news, go into a room and clean what needs to be done. When the timer is done, I reset it, go to another location and repeat. Then repeat. After three or four units, some of which are vigorous, some not, I take a twenty minute tea and snack break, then go again. In three hours the house is clean, I feel great and I've moved nonstop for a big chunk of time. It works! Mon, 18 Aug 2014 13:32:00 EST Make exercise the solution to everyday problems I do a short burst of light cardio to wake myself up in the morning , a few sun salutations when I'm stressed, a walk with my dog when I need some quiet time, and yoga to help my insomnia. Exercise is now inevitable part of my routine. Sun, 17 Aug 2014 03:15:00 EST Add my workouts to my work calendar I use my calendar to schedule all appointments and activities, I add my workouts to this calendar and it has been over 1 year that I have been committed to getting exercise in every week <em>104</em> Fri, 15 Aug 2014 13:19:00 EST Every little bit counts! Get up and move around every 45 minutes when I am at a desk. Fri, 15 Aug 2014 07:33:00 EST Always show up- you'll feel so much better They say "you're only one workout away from a good mood"-SO TRUE!.<br>I've never regretted working out- doesn't have to be a sweaty session- a short walk, a short core workoutif pushed for time.<br>I have however regretted NOT working out & not woken properly that day, or I've kept a headache longer.<br><br>I'm not saying go hell for leather every day- just get SOME EXERCISE IN and reap the benefits long term<br><br>Eat Healthily<br>Move More<br>Sleep well<br> <em>3... Fri, 15 Aug 2014 05:37:00 EST Moving More I park at the back of the parking lot whenever i am shopping. this gives me extra steps and if doing a big shopping a little resistance pushing that cart back. Thu, 14 Aug 2014 11:22:00 EST Free "7-minutes" exercise app I love the free "7 minutes" app. It has a series of exercises (e.g. planks, push-ups, lunges, squats, jumping jacks) done in 30 second intervals followed by a 10 second break. I use it on my regular 5k lunch-time walks (do it at my half way point), while on the road (in my hotel room) or anytime I want to sneak in a quick work out. I don't always follow the exercises they direct you to do. The 30 second timer followed by a 10 second break is very useful on its own to do the exercises you w... Thu, 14 Aug 2014 10:12:00 EST Extra Steps I park in a garage that is a good ten minute walk from my office. I can get in an extra 2,000 steps walking to and from the garage every day. Wed, 13 Aug 2014 12:13:00 EST My recumbet bike I am a reader with my kindle when I ride my bike I get lost in my book and forget had long I've been riding way I don't feel any quilt about reading instead of doing something else. I am retired so I am lucky I can exercise and read when I want to even in the middle of the night. Wed, 13 Aug 2014 08:04:00 EST Add extra movement to your day I clean my house. In one hour I burnt 540 calories <em>30</em> Sun, 10 Aug 2014 00:06:00 EST Fitting in extra steps When I go grocery shopping, I park the cart in an out-of-the-way spot and bring armloads of groceries back to it. I get more steps in and it's great for when the store's crowded; I can duck and weave through the people with carts and get my shopping done faster than people who push their cart everywhere they go. Sat, 9 Aug 2014 16:29:00 EST No More Elevators! No matter where I am, or where I'm going, I only take the stairs. At the airport with luggage? Stairs! At work on the 6th floor? Stairs! At the mall, movie theater, stadium? STAIRS! It was hard at first but now I don't even think about it. Thu, 7 Aug 2014 15:11:00 EST change it up when I get bored I find something new to do. <br>At 330 <em>192</em> I walked the halls of the school for 15 minutes each morning. Later I added the stairs and another building. Once i had my fill of that I started spinning class. Now I road bike and jog. Now i'm 48% of my former self <em>9</em> Wed, 6 Aug 2014 09:22:00 EST Starting out slow and giving your body time to adjust Most people start out exercising full on and when they feel the pain, they back off. I start out slow and add exercises and repetitions slowly. This gives my body time to adjust to the extra exercise time and repetitions.<br>There is no need to hurt yourself and make exercising something to avoid. Make it easy and fun. Add an exercise a month if you like. Sun, 3 Aug 2014 22:28:00 EST White Water Rafting White Water Rafting with a mile hike to the water. Just getting out there and having fun any way you can. Fri, 1 Aug 2014 13:57:00 EST White Water Rafting White Water Rafting with a mile hike to the water. Just getting out there and having fun any way you can. Fri, 1 Aug 2014 13:57:00 EST Climbing Stairs I have been doing what Nicole recommended. We live in a two story house. I go up and down all the time. When I want to go upstairs, I walk up and turn around and walk down. Then I go back up the stairs. It works the same when going downstairs. For me that is an extra 30 extra steps each time I do it. Thu, 31 Jul 2014 18:02:00 EST Put That Exercise On "PAUSE"--You Heard me! When I decide to do a chore, read a bit, watch tv, or anything else, I pop in my exercise dvd/video for the day. Whenever I need a break, I turn it on and work out as hard as I can for up to ten minutes. I then put the dv/video on "pause" and go back to whatever it was I was involved in. Doing short spurts of intensive exercising really pushes my body. I am more inclined to push to the limit for ten minutes, rather than complete a dvd/tape in one sitting I garner maximum calorie range in a sh... Wed, 30 Jul 2014 13:32:00 EST Get a more active job I have had many desk jobs where I sit at a desk most of the day without much activity. My secret was to get a more active job where so that I can get in my exercise as a work. I don't really like sitting at a desk all day anyway. Tue, 29 Jul 2014 22:16:00 EST JOG 1 MIN TO OUR GATE! JOGGING 1 MIN TO OUR GATE!!<br><br>CAME UP WITH THE IDEA!! SMALLER BUST!! Tue, 29 Jul 2014 19:13:00 EST Double Walking Bonus Walk with a garbage bag. Tue, 29 Jul 2014 08:22:00 EST Jury Duty When I was on jury duty, I used the lunch break to eat, then walk around the courthouse block 4 times. I also used the bathroom stall to do wall pushups, standing ab twists/air punches, squats, lunges, knee raises, and tricep dips (it helps to use the handicap bathroom if available, for more space and the bar for tricep dips.) Mon, 28 Jul 2014 14:32:00 EST Be more Inefficient I read an article on Sparkpeople about getting more exercise/movement in and one of the tips was to be more inefficient which I have really taken to heart. When I'm not in a huge rush, I will take 4 trips to the laundry room, many more steps to clean up (picking only one item up at a time), going to the fridge multiple times (not to eat more food but to prepare meals). It really adds up and keeps my body in motion. Plus I try to do little exercises while doing this - squats, calf lifts, etc Thu, 24 Jul 2014 08:16:00 EST Sneaking in Exercise Every Work Hour Unless I'm in a meeting or on a call I have my task manager alarm set to ding me once an hour - I then get up and MOVE - Could be squats, wall push ups, calf raises, marching in place or just stretching. This way by the end of the day I've added in extra bits of movement and feel great! Thu, 24 Jul 2014 07:14:00 EST I use my bike to do all my arrence. When ever I need to do something that I don't have to carry large items I use my bike instead the car. I ride my bike to appointments, shopping, banking and so on.... Wed, 23 Jul 2014 11:56:00 EST Morning Exercise I find that I do much better when I start my day with yogilates. It is great stretches, that really wakes up your body. After that I am ready to do other exercise such as cardio or strength training.<br><br>A body in motion, stays in motion! Wed, 23 Jul 2014 09:02:00 EST Squats Do squats when emptying out washer and dryer. Mon, 21 Jul 2014 09:26:00 EST Buy everyday bread Hi, in France, bread is an everyday meal. And fresh bread is so better ! <em>4</em> So I buy bread only for two or three days, and go out to buy some fresh one by feet : it makes me walk 15 minutes ! <em>211</em> Sun, 20 Jul 2014 11:02:00 EST 10 minutes of daily exercise...will help you shrink your size There is no substitute for Perserverance and Consistency.<br>Another thing I learnt in Spark, more from people in my age group.You need to move, to improve. <em>311</em> <em>342</em> <em>313</em> <br>I know do chair exercises, chair yoga and stretches under the watchful eyes of a trained physiotherapist. I have moved from being wheel chair bound to using a cane to walk in a matter of 6 months. Lost about 55 to 56 lbs, more because of a debilitating infection, Dengue. Now maintenance is... Sat, 19 Jul 2014 13:48:00 EST MY MORNING WORKOUT!! Yoga streaching 60 minutes<br>warm bath with oil Fri, 18 Jul 2014 06:34:00 EST Sneaking in steps With the hot and humid summer I have a hard time getting moving. To sneak some walking into my shopping trips I make sure to walk around the perimeter of the store before I start shopping. If I have lots of errands to do those steps really add up! <em>30</em> Thu, 17 Jul 2014 11:25:00 EST Make it happen! When you do not feel like doing it....Just Do It!<br>Make it happen!.... Git 'Er Done!<br>Ok Go! Why are you still reading instead of doing??????????? Wed, 16 Jul 2014 08:04:00 EST Fitbit Motivation I currently own a Fitbit Flex. Through out the day, I'm constantly checking how many lights I have on my band so I can know how close I am to 10000 steps. It motivates me to get up and move more. Mon, 14 Jul 2014 21:52:00 EST permission to quit When I walk on the tread mill, I will give myself permission to quit after just 5 more minutes. <em>198</em> When I get done with that 5 minutes of time, I give myself permission again if I do another 5. <em>101</em> That goes on until I have completed the full program I am doing. <em>104</em> So far I haven't quit because 5 minutes isn't really that long of a time for me. It may work for you too. Mon, 14 Jul 2014 11:37:00 EST See it, do it. Putting my extra bedding up this morning, I stepped up on a stool to put a blanket away. Stepping down, I decided that felt good, so why not do a few more. That got 30 reps of stair steps done in just minutes in the course of my day. Later, while waiting on eggs to cook, I did some squats. A lot of my best exercise comes when I see a short opportunity, and step up to it. Sat, 12 Jul 2014 13:27:00 EST Wake Up and Do Exercises I use YouTube to follow to specific exercisers: Leslie Sansone and various Pilates practices. I shower and return to be for 2 hrs. This is also the best sleep of the night. Fri, 11 Jul 2014 02:01:00 EST Toning While Cooking While cooking, I try to incorporate some strength & toning exercises. Mon, 7 Jul 2014 14:44:00 EST Make a challenge of an outing When I do errands or going to the store, park a little distance from where you want to go and walk. That helps my heart, my muscles tone up and helps my whole body. Sometimes I get short of breath but so, maybe I stop and make like I'm adjusting my shoe or something. I know people that park as close as they can even illegally and then pay to work out in a gym Sun, 6 Jul 2014 15:52:00 EST Wall pushups This is for who are unable to do actual pushups. These are almost as good as the conventional ones. When it gets too easy, I do one-arm wall pushups. These are really intense and I always feel the burn. Sat, 5 Jul 2014 11:37:00 EST ADL 's (Activity in Daily Living) Small doses of activity, whether it's a stretch, getting up more while at work, and walking and not sit all day. A small strengthening exercise. Any type of activity in where you don't just sit! This is good for me due to Fibromylagia and am unable to do lengthy strenuous workouts. Fri, 4 Jul 2014 14:58:00 EST Butt Dancing As I drive to and from work I dance to the music on the radio. It started with sucking in my stomach and stretching my back and has advanced to swaying, twisting and contracting my butt. The 45 minute drive doesn't seem so long, my back no longer hurts when I drive and I am wearing a smaller size pant. Thu, 3 Jul 2014 21:05:00 EST Standing instead of sitting while working on my computer I raised up my desk so my Computer Monitor is at eye level when standing. Fewer lower back tightness and I can move around more this way. Wed, 2 Jul 2014 12:06:00 EST Set Timer when sitting I set a timer for 30 minutes when I sit down. When It goes off, I've got to get up and move for 10. Wed, 2 Jul 2014 11:10:00 EST 500 reps Through out the day I randomly jog in place or do marching , I keep counting my steps until they reach 500 . It is an easy way to fit in a bit of calorie burning here and there ! Mon, 30 Jun 2014 09:01:00 EST Secret to Success of burning extra calories When I start to get bored, I will take the dog for a quick walk. That burns about 25 calories for a quick trip around the block, which is about .25 miles! <em>104</em> Sat, 28 Jun 2014 10:02:00 EST Persevere Just do a little bit more each day and you will get stronger and gain endurance. Fri, 27 Jun 2014 22:22:00 EST Sit on exercise ball instead of chair or couch! Spend a few minutes, or even a hour or more, using your exercise ball in place of a chair or sofa. You use more muscles! I really enjoy doing this. I use an exercise ball (Swiss ball) while sitting at work, and at home, I'll deliberately pull the ball and use it to sit! Fri, 27 Jun 2014 22:02:00 EST Stair break For a quick exercise fix, I get out from behind my desk and do a few flights of stairs from the top (3rd floor) to the basement. This enables me to get exercise breaks in at work without returning to my desk all sweaty...always a good thing! Fri, 27 Jun 2014 08:07:00 EST Chris Powell Easy Exercise! I loved this advice from Chris Powell, he suggested do 10 minutes every day and when you feel comfortable add 5 more minutes and et cetera. You'd think I would've thought of that, but I didn't. lol <em>334</em> Thu, 26 Jun 2014 12:51:00 EST Turbo cleaning Yup. I just up and set a timer for 15 minutes and go to a "hot spot" and clean like crazy. Love it and my house looks so much better! <em>334</em> Thu, 26 Jun 2014 07:44:00 EST Don't confine yourself with strick rules I started a workout challenge to stay active while at home. I called it the World Cup Challenge. Every day I changed the rules depending on my mood. On days I didn't feel like doing anything, I told myself, "Just do 10 minutes to complete today's challenge!" I kept this up for 32 days, the duration of the World Cup. Just enough time to make daily workouts a habit. Wed, 25 Jun 2014 12:58:00 EST Walking!! In the office instead of telephone people I walk all around talking to each other personally Tue, 24 Jun 2014 13:27:00 EST sleep in your workout gear! I try to get my exercise in the morning before all of my crazy kids wake up and the house is peaceful. I find that if I sleep in my workout clothes then I'm less likely to shrug it off and hit the snooze. Morning workouts help me feel energized for the day and motivates me to stay on track all day. Tue, 24 Jun 2014 11:40:00 EST Commercial Intervals <em>315</em> When you are using a Treadmill or Stationary Bike that has a Television on it, every time your Program goes to Commercial, increase your pace to the fastest you can do for a Minute or Two during the Commercial Break. Tue, 24 Jun 2014 02:30:00 EST Sedentary Job? What I did that WORKED! Tip #4 4. I kept a half gallon of water at my desk & refilled it every morning. I wouldn't leave work until I'd finished the whole thing. It only took a few days before I was sipping a little during the day instead of waiting & drinking several glasses before leaving for home. As a result I had to make several trips to the bathroom during the work day. I started doing 10 "somethings" every time I'd visit the bathroom, 10 jumping jacks, wall push-up's, squats, etc. By the end of the day I'd done a lo... Mon, 23 Jun 2014 09:27:00 EST Sedentary Job? What I did that WORKED! Tips # 2 - 3 Before I was a teacher I was a bookkeeper, a sedentary job. I came up with several ways to increase my exercise level. I was able to lose 50 pounds in less than 6 months. This is what I did:<br><br>2. I packed my lunch and also walked during my lunch break. I'd pack "finger foods" so I could easily eat while I walked. <br><br>3. I worked on the 3rd floor and we were given a choice of receiving a key to the stairs or a key to the elevator. I chose the key to the stairs. <br><br>(To be continue... Mon, 23 Jun 2014 09:21:00 EST Sedentary Job? What I did that WORKED! Tip #1 Before I was a teacher I was a bookkeeper, a sedentary job. I came up with several ways to increase my exercise level. I was able to lose 50 pounds in less than 6 months. This is what I did:<br><br>1. I stopped driving to work and instead started taking the bus. The closest stop to my job was 10 blocks away, close to a mile in distance. I walked fast to be able to get to work on time and also to not miss the bus going home, it was an hour wait for the next one. <br>(To be continued - 3 more... Mon, 23 Jun 2014 09:18:00 EST Sneaking in Exercise On those days when I feel REALLY lazy, I try to pair super simple exercises with my everyday activities. I sometimes sit and do a few dumbbell exercises or leg lifts while watching tv. When I'm waiting for food in the microwave or on the stove, I will walk around the house instead of standing still waiting. I'll keep music going often to tempt me to move and dance while doing other activities. Sun, 22 Jun 2014 00:32:00 EST 10,000 steps a day with a pedometer. i have a pedometer and I try to get 10,000 steps or more a day. I put it on in the morning and wear it all day. If at first you can't do 10,000 a day start with what you can and work up to it. All that matters is that you get moving. <em>331</em> <em>315</em> <em>311</em> <em>313</em> <em>313</em> Sat, 21 Jun 2014 16:37:00 EST Walk instead of drive Dollar General is just around the corner from my home so whenever I need to pick up a few things I just walk instead of drive. Fri, 20 Jun 2014 16:00:00 EST Make friends in a scheduled exercise class I go to crossfit two times a week. Making friends in the class that expect to see me there has made me accountable. I know if I miss a class they are going to be asking where I was. Telling them I was too tired would never cut it! Fri, 20 Jun 2014 13:41:00 EST Fatigue is a starting point Once your Doctor gives the okay . . . <br> It's okay to start really, really slowly. I started at one minute a day. Next day, two minutes. Then three. Honest! The next week, four and five minutes. And so on. Thu, 19 Jun 2014 22:43:00 EST Choosing something active whenever able From the time I wake up to an hour before bedtime, I choose to be active vs. not. This little modification is helping me add in extra steps walked and a little extra exercise seemlessly. <em>30</em> Thu, 19 Jun 2014 10:33:00 EST After Work I work late at night. So, I go to the gym after work (11 pm). No one is there and it helps me clear my mind and get ready for the next day. Wed, 18 Jun 2014 09:58:00 EST Fitting time for walking No time for a long walk. I walk in the morning & at lunchtime, so need less time in the evening. My fit bit keeps me on track for my step goal. Tue, 17 Jun 2014 20:19:00 EST how to overcome the no time for exercise I exercise first thing in the morning so when the day gets hectic I don't have to feel bad , because I already got the exercise done and I will not have the excuse that there is no more time Sun, 15 Jun 2014 21:56:00 EST Squeezing in Extra Movements to the day I do several things to keep on moving throughout the day - I always walk to a co-workers desk to talk to them, about every 30-60 minutes I make sure I get up and move by taking a walk around the office floor then going up the stairs to the next floor-walking to the other side-take the stairs down and back to my desk, at lunch I always fit in walking outside regardless of the weather for a minimum of 20 minutes, and I power walk to the train station which is about .87 miles from my office. Wed, 11 Jun 2014 07:52:00 EST Working out decreases hunger Many studies have proven that strength training decreases a hunger hormone (ghrelin), and cardio decreases ghrelin AND increases a hormone that makes people feel full (peptide YY).<br><br>Knowing this, whenever I get hungry after recently eating, I just go for a brisk walk outside for half an hour - it's calming, rejuvenating, and keeps me less hungry! Tue, 10 Jun 2014 13:26:00 EST Strength and toning I stretch well before starting the day for 5 minutes. Mon, 9 Jun 2014 08:42:00 EST walking 3 miles a day i walk 3 miles every morning before work. Sat, 7 Jun 2014 14:54:00 EST walking 3 miles a day i walk 3 miles every morning before work. Sat, 7 Jun 2014 14:54:00 EST Swap the music! Turn down the audio on your workout video and play your own workout music instead. It helps if you have built a playlist of songs with a good paced tempo to set the rhythm for your workout. Thu, 5 Jun 2014 22:13:00 EST TV Workouts I'm very busy and don't get much down time so usually all I want to do is relax and enjoy a tv show then I have an hour to spare. I recently bought a portable step machine and I now use it during my tv time. I can veg and tone my body at the same time Thu, 5 Jun 2014 14:59:00 EST Core exercises When you are doing core workouts or any cardio, it is better if you do not arch your back. It does feel good to do so, but it is not recommended.<br>Keeping the back straight imagining that it is stiff helps in both cardio and core work. Tue, 3 Jun 2014 10:52:00 EST "You are one workout away from a good mood"... SO TRUE! It works almost every time! A good intense workout is the best mood booster! Especially sprints! But I love my heavy weight lifting too! A good high intensity morning workout is the recipe for a good mood for the day! Mon, 2 Jun 2014 09:59:00 EST Sit and exercise I love to use my Aerobic Pedal Exerciser. I can sit and surf the web, watch my tv programs and pedal away! Recovering from surgery, this is perfect. It also allows me to do 2 things at once! <em>100</em> Sat, 31 May 2014 10:04:00 EST Weights I keep 2# weights in my office at work and 5# weights. When I need to stretch, I can easily pick up weights and do a few exercises too. Fri, 30 May 2014 06:54:00 EST Do NOT be efficient! Somebody has already said this and probably better, but don't be efficient! Bring one bag of groceries at a time into your house from 'way down your driveway. How many steps can you rack up? <em>311</em> Tue, 27 May 2014 16:04:00 EST Moving More Sweeping the floor and the sidewalk makes the house cleaner and moves my arms. It seems easier to fit in movement when there is a second purpose to it. Mon, 26 May 2014 21:44:00 EST Shower While I am waiting for the hair conditioner to work its magic, I use that time to do waist twists with arm punches in the shower. I plant my feet solidly on the shower floor and twist back and forth while doing forward arm punches toward the shower spray. It gives me 2 minutes of strength training and core work, plus I use that 2 minutes wisely! Tue, 20 May 2014 23:24:00 EST Shower "Conditioning" While I am waiting for the hair conditioner to work its magic, I use that time to do waist twists with arm punches in the shower. I plant my feet solidly on the shower floor and twist back and forth while doing forward arm punches toward the shower spray. It gives me a 2 minutes of strength training and core work, plus I use that 2 minutes wisely! Tue, 20 May 2014 23:24:00 EST If you can't afford an ipod or iphone If you really want to listen to music while you exercise, but can't afford to buy, or just don't want to buy an ipod or iphone and buy songs, there is an alternative that I found. It's a Sony Walkman Radio! It's awesome! It's small and you strap it to your arm. You use headphones with it and you can program up to 15 stations. It also has a stopwatch and clock to track your distance. The radio reception is very clear. I bought mine at BestBuy. It was a great purchase!<br> Tue, 20 May 2014 19:33:00 EST Sit on your balance disc -- small subtle constant movement results I bought an Altus balance disc and a co-worker mentioned her hyperactive son takes one to school to sit on. It keeps him in constant motion but confined to a seat.<br><br>That works for me! I sit on mine occasionally and I notice my abs and obliques making constant small adjustments to stay balanced. Mon, 19 May 2014 15:52:00 EST Property Check to pick up the Mail I hurry out to the door of my apartment with my dog. We walk quickly around the parking lot. We head up the driveway and walk on the road until we reach the end of the property. We move back onto the property and retrace our steps to my apartment. I have walked as quickly as I can. <em>198</em> This jaunt clears my mindset. Sun, 18 May 2014 10:06:00 EST copy the kids! I've found I get tons of fun exercise just mimicking my kids. When they dance, I dance. When they run, jump, throw balls, lean upside down against the wall, I do the same. The kids love it, I have fun, and I get a great deal of physical activity in. Sat, 17 May 2014 12:56:00 EST Treading Water I go to the local rec. center with my husband after he gets home from work and we swim to the deep end of the pool and tread water while catching up with each other on our day. We are spending quality time together while getting our exercise in.<br><br>You would be surprised how many calories you burn treading water and it is easy on your joints. Fri, 16 May 2014 09:53:00 EST walking I try to walk everyday. My husband sometimes walks with me. Thu, 15 May 2014 14:58:00 EST Walk an easy mile. I walk my son to school and back in the afternoon and that's a total of 2 miles. This is any easy one for me to do as having with me motivates me to keep going to be a healthy mom for him and his little brother. Thu, 15 May 2014 11:51:00 EST Making fitness more fun. This will seem strange to most of you, but for me it's fun to garden, and I get a full workout: bending, lifting, walking all over the yard. There's great pleasure and satisfaction in this, and it only takes bout 5 minutes before I start getting "warm." The best part is I don't have to go anywhere except out the back door. <em>224</em> Thu, 15 May 2014 08:47:00 EST Extra Movements I have a sit/stand desk at work and when I stand, I have some upbeat music playing and I actually dance while working on my computer! I am on the second floor of my building so I will go up and down the stairs a few more times a day than I really need to. I like the dancing much better, stairs kill me! <em>353</em> Wed, 14 May 2014 11:16:00 EST Do something I love..Gardening I am so happy it is time to get out to the garden. I am exercising but it is done while I do the thing I love. Wed, 14 May 2014 00:47:00 EST moving all the time, at work I move around, fidget, stand up, sit down, and walk to/from the bathroom throughout my day at work. i am not a good sitter. so, i am constantly moving. i dance to music, i go to the bathroom a few times a day, i use the stairs. Tue, 13 May 2014 13:04:00 EST How I make fitness fun I LINE DANCE. NOT ONLY DOES IT EXERCISE MY BODY AND HEART,IT. ALSO EXERCISES MY BRAIN KEEPING MY MEMORY SHARP! YE HA <em>334</em> Tue, 13 May 2014 09:49:00 EST Success shower Tell yourself you only deserve to shower if you have sweat. If you value your personal hygiene you will sweat! Sun, 11 May 2014 18:22:00 EST Walk walk walk If you find yourself with any downtime...just mill about until its time to get back to business. Thu, 8 May 2014 13:18:00 EST Visit Friends At Their Desks to Get Walking Into Your Day Sometimes when I've been sitting at my desk too long and I need a mental break, I'll walk around the office stopping at my friends' desks to say Hi! It gets my blood moving again and I get little boost by chatting with people I like. IT can take 10 - 20 minutes, enough for a "spark." Thu, 8 May 2014 09:29:00 EST set a timer Get up every half hour (at least) and get a couple minutes of walking Thu, 8 May 2014 04:50:00 EST Have fun with the kids Kids like to be silly and have fun. Find ways to add movement into playing with them. Thu, 8 May 2014 01:18:00 EST Walk Whenever Possible I have an office on the third floor of my house. It's a mini-workout just getting up and down the stairs. I also prefer to walk to my errands rather than drive. I'll often use an iPod and headphones with music I like to prevent myself from getting bored. Or, I'll stop and take pictures of something I like with my cell phone camera. Tue, 6 May 2014 14:37:00 EST Dont over think it!! Instead of thinking about how hard your workout is going to be and talking yourself out of it, tell yourself you're going to take it easy, by the time you finish the warm-up you'll be ready to kick butt!!<br> Mon, 5 May 2014 23:36:00 EST Move Do exercise daily Mon, 5 May 2014 03:46:00 EST Bouncing on an Exercise Ball It's fun to put on some music and simply bounce or "march in place" while sitting on the exercise ball. For variety, stand and move the ball in circles. Listen to the phrases to cue changing direction. Fri, 2 May 2014 21:23:00 EST Am dance I set my alarm to music and dance with my 2 year old as we get dressed and ready to start our day. It gets us moving and music puts us both in a good mood Thu, 1 May 2014 13:16:00 EST Desk Sitting Recently I set a Task on my computer using the Task Scheduler to pop up a reminder every 35 minutes to get up and take a break. Move around. Stretch. It helps me move around a little bit more in the office. Tue, 29 Apr 2014 10:37:00 EST 10 Minute Track Walk in My House The layout of my living room, dining room, kitchen and hallway in my house is in a continuous circle. Let me explain. I can start at point A in my dining room and walk through my kitchen (I forgot to mention that there are two entrances to my kitchen), to my hallway, living room and back to point A without back tracking. . Tue, 29 Apr 2014 10:16:00 EST Get a pedometer I have on and I and I wear it ever where. I actually wear two of them to see how they compare. I tired to get 10,000 a day or more. It keep me wanting to get in more steps. I try to set a goal and try to reach it by the end of the day. Sun, 27 Apr 2014 19:16:00 EST bottom tighter while waiting for a bus, I do some exercise feet together tummy in and tighten your buttocks in together for 20 reps 2-3 times<br> Fri, 25 Apr 2014 15:09:00 EST Map those errand routes for mileage I kept bemoaning that I didn't actually run or walk ever until I realized those lunch-time errands might help. I used the Fitness Tracker and mapped my route from my building to the CVS and back. I was able to quickly see that going around 2 blocks would make 1 mile. Fri, 25 Apr 2014 12:11:00 EST Conference calls mean Coach Nicole sitting videos There's lots of conference meetings where I'm not important for 10 minutes or a status is given I don't need to understand all the gory details. That's when Coach Nicole videos of sitting workouts is great. Just remember to make sure your video camera is pointed elsewhere! Fri, 25 Apr 2014 12:05:00 EST I Add Extra Steps to My Day In order to work up to my goal of 5,000 steps in a day, I do a few things.<br>1. I park on the far side of the parking lot at work and walk to my building taking the longest way possible. <br>2. I made walking the dog, my chore every evening after work.<br>3. I go to Target (without my card) and just walk down the aisles. I enjoy shopping and stay on budget while getting my exercise. <em>104</em> Thu, 24 Apr 2014 16:32:00 EST Log it I jot down the number of minutes I exercised each day on the wall calendar in our kitchen. It works for me - I hate those zeros! Thu, 24 Apr 2014 16:22:00 EST early morning exercise <br>I get up at 5.30 and jump on my treadmill for 30 mins before I have breakfast and get the kids ready for school.<br> <em>20</em> Tue, 22 Apr 2014 05:38:00 EST Walking the Stairs!! Where I work there are stairs, I try to walk up and down the stairs 2 times a day. Thu, 17 Apr 2014 12:35:00 EST Dancing in the office I shut my office door and dance to a favorite song at least twice a day. I try and pick a song that is at least three minutes long. Tue, 15 Apr 2014 05:01:00 EST Throwing the ball with the dog If your dog likes when you throw the ball like mine does then here's an idea I found out today.<br>Throw the ball and do jumping jacks until they bring it back. Mon, 14 Apr 2014 18:11:00 EST My Secret To enjoy what I am doing to the point I go that extra mile to burn extra calories. Fri, 11 Apr 2014 08:40:00 EST Lunges and Squats While Taking a Smoke Break Okay, I'm bad . . . I smoke. But, whenever I go outside to smoke, I get in 10-20 lunges and 10-15 squats. Gets my heart rate and respiration up. My knees are getting stronger. The gorgeous weather we're having here in Houston lately makes it a real pleasure! If it's raining, there is a covered area that I can do my lunges and squats in. Wed, 9 Apr 2014 09:15:00 EST Lunges and Squats While Taking a Smoke Break Okay, I'm bad . . . I smoke. But, whenever I go outside to smoke, I get in 10-20 lunges and 10-15 squats. Gets my heart rate and respiration up. My knees are getting stronger. The gorgeous weather we're having here in Houston lately makes it a real pleasure! If it's raining, there is a covered area that I can do my lunges and squats in. Wed, 9 Apr 2014 09:15:00 EST Wall push-ups Wall push-ups are a good way to get more upper-body exercise when you may not have time for floor push-ups, or maybe you're not so great at floor push-ups. They benefit chest, shoulders, arms/triceps, and core muscles. Step back just a little (safely) to "lean into the wall" more, and make the push-ups a bit more challenging. If you need to protect a wall from natural oil from your hands, try wearing non-slip or rubber gloves. Tue, 8 Apr 2014 21:13:00 EST Bathroom walk I always choose the furthest bathroom away from my office so I have an excuse to get in at least 5 more minutes of walking in my day! And drinking lots of water helps, because then I have to go every 30 mins! That's a lot extra walking! Tue, 8 Apr 2014 13:34:00 EST Exercise Goals! (Running for me) Setting and reaching CONCRETE goals is the most motivating for me in my fitness and weight loss journey. Since I have a concrete date to run my first 5k, and a concrete path to get there using couch to 5k programs, it has been a HUGE motivation boost now that I have been on the path to reaching my goals the past few weeks. Plus exercise you KNOW you've done it or not, weight loss is sometimes a crap-shoot certain times with plateaus and such. <em>386</em> Mon, 7 Apr 2014 16:11:00 EST Bathroom exercises I use the trip to the restroom to get a set in on my exercises. I pick an exercise for the day (like squats) and do 10 every time I use the facility. If you get your water in for the day you get a lot of sets in. <em>198</em> Fri, 4 Apr 2014 12:40:00 EST "Bribery!" - the best thing since sliced bread?? When reasoning, tantrum throwing, excuses don't work to get out of the door and walk, or out of bed, or off the couch to exercise...bribery is my fallback wing girl! (I'll let you wear your SpongeBob "Geeks Rule" tshirt if you get up and go for that can take your camera and take nature snaps along the way if you do the first 3kms at least at your best pace....Self, you can listen to "Moves like Jagger" 20 times in a row for all I care if you're Jumping-Jackin' while it's playing!) Fri, 4 Apr 2014 09:46:00 EST cat in stroller I have 2 cats . So everyday i take one of them out in our pet stroller and walk the distance that was set for the week. Every day we take opposite routes to keep the walk fresh . Calico loves it but smokey she just curls up and mews . Thu, 3 Apr 2014 20:45:00 EST Get a Whoodle! I have a whoodle- a very active dog - if I don't walk him a lot every day he drives my family crazy. Instant support from my family and lots of exercise every day for me. I have no choice but to <em>386</em> . Wed, 2 Apr 2014 13:38:00 EST get up and move If I have to sit for long periods of time, every 15 minutes or so, I get up and move around for 5 minutes. Wed, 2 Apr 2014 12:16:00 EST walmart walking when it is cold out side I walk at walmart Wed, 2 Apr 2014 11:51:00 EST Burn 400+ calories a day with a stand-up desk You can burn 400 calories a day just by switching from sitting all day to standing. There's a do-it-yourself stand-up desk kit from bits you ca get at IKEA for under $25. I made one for myself, and bought an anti-fatigue mat so my feet/legs wouldn't get sore. Also, because I'm already standing, walking around is something I do a lot more often. Tue, 1 Apr 2014 01:31:00 EST Accountability I go to a water aerobics class twice a week with four friends and that keeps me accountable! I also attend my husbands cardiac rehab program three times weekly which is a really good workout and that helps support him in his heart health and me in my weight loss! <em>381</em> Mon, 31 Mar 2014 18:15:00 EST Early Birds Exercise I get up fifteen minutes earlier than I need to and do some stretching exercises. Mon, 31 Mar 2014 04:53:00 EST Dog-driven jog Dotty-the-Dog and I head to the front door several times during the day (ie: Commercials on TV, between chores) and when she gets outside she either takes off down the drive or "bows" to me the way dogs do--Taking off means a brisk walk around our long driveway. "Bowing" means I 'have to fast jog! It's amazing how often she "bows". I get my 1/8 mile jog and so does Dotty! Several times a day! Sun, 30 Mar 2014 09:55:00 EST Dog companions I take my dog for walks and she loves it--she is the reason I get out on some days, even if it is just for a mile or just around the block if it is allergy season. Sat, 29 Mar 2014 13:01:00 EST Mini Moving Its I've been sedentary. Just getting up and moving about is a plus. But I found an app recently by Joseph Clough entitled Free Hypnosis with 18-20 minute sessions. I believe you can relax and access your subconscious during repetitive moments so I get into a stomping Native Dance mode. Then I close my eyes to listen while I envision all I can. So far, it's been extremely easy to do my "Mini Moving Its" this way. It's like a vacation get away to positive. And who doesn't need that? Fri, 28 Mar 2014 13:35:00 EST gazelle just love working out on the gazelle and listening to my music at the same time. the beat makes me go faster or slower. do an hour each day. Fri, 28 Mar 2014 11:09:00 EST Bus Challange I take the bus. Sometimes I miss the bus. When that happens, I challenge myself to see how many stops I can walk between busses. {warning: best to only be done if you know the bus schedule} Thu, 27 Mar 2014 10:00:00 EST Fitting Exercise into a busy schedule With a long commute, I get off the commuter rail a stop earlier and walk the rest of the way to work; at lunch, I walk 15-30 minutes; on conference calls I walk around my cubicle; while my music is playing at my desk and a favorite song plays I get up and dance around or at least move my upper body to the beat; I walk to the train station instead of taking the subway which is almost 1 mile; at home I fit in another 40-50 minutes of cardio/strength exercise; walk in place during commercials on... Thu, 27 Mar 2014 09:20:00 EST Getting my steps in a little at a time Eventually I will be walking miles and miles like I once did. Today, however, that idea sends chills down my back. I found a way to begin the journey today, though. When I set the microwave to warm something up, I march-walk and count my steps until the microwave is finished. Amazing how many steps I'm getting in. (I'm doing other things during that time too, such as raising arms, circling them, kicking -- you know the routine. Sun, 23 Mar 2014 14:48:00 EST Time to exercise I open my daycare at 6AM. My first child does not come until 7:15. I try to get in at least 30 - 60 minutes before they arrive. If possible I try to get in another shorter workout when they are down for a nap after lunch. Doesn't always work out that the babies go down at the same time. Sat, 22 Mar 2014 21:27:00 EST Listening to audiobooks I am hooked on listening to mystery audiobooks while I walk. It makes me want to walk longer because I want to know what is happening next. I only wish I had started using them a long time ago. Sat, 22 Mar 2014 11:55:00 EST gear up i wear my workout clothes to bed the night before Wed, 19 Mar 2014 00:55:00 EST Active Sitting I cannot walk without the use of a walker or without contact guard assist when working on gait training (due to balance difficulties), so I have a mini-stepper that I position in such a way that I use it recumbent-style while running IV fluids or if forced to be seated for extended periods of times. This helps with motor planning, boredom, and strength building in my recently operated on leg leg. The more active I am, the less pain I am in. Tue, 18 Mar 2014 15:42:00 EST Bathroom Breaks Whenever I get up to use the potty (which is quite often!), I jog in place for 100 steps before and after, in addition to walking the long way. Those extra steps add up throughout the day. <em>334</em> Tue, 18 Mar 2014 14:14:00 EST Have a Dance Party with my kids! I am ashamed to say it but my kids tend to spend too much time looking at a screen. So I like to crank up some tunes and get all 4 of them up on their feet. Not only do we burn calories dancing but also laughing! <em>353</em> Tue, 18 Mar 2014 09:11:00 EST Prepare To Succeed-Not to Fail Have your workout clothes READY and in sight when you wake up! Never ask your body if you 'feel' like working out; Just get those clothes on that you packed the night before and say good bye to distractions that might talk you out of yur action plan for success! <em>185</em> Mon, 17 Mar 2014 10:10:00 EST Five Minute Magic! If I'm feeling unmotivated to workout, I tell myself to give it five minutes, and then I get started. Usually during the first few minutes, I find my spark! and set my mind toward my originally planned exercise! Tue, 11 Mar 2014 12:32:00 EST Exercise doing something you love to do! Whether it's dancing, hula hoops or basketball. I make sure every day I do some fun exercise! <em>41</em> Mon, 10 Mar 2014 10:47:00 EST Dance and exercise while vacuuming and doing chores around the house One thing I like to do is dance with the vacuum. Sounds silly, but it works and makes a needed chore more fun. <br>Another thing I do is squats when loading and unloading the dishwasher. You will be able to add a lot of exercises like toe touches while picking up items. Have fun and get the house picked up, too Sat, 8 Mar 2014 23:26:00 EST