Cut back the “sit” time: Increase your “fit” time
Many say, “ I don’t have time to exercise.” It is a total lie…. Yes, you know the fact, but you refuse to accept! Recent years, many people became overweight through a slow, gradual weight gain of 1 or 2 kg per year, especially, children. This demonstrates a slight imbalance of energy that results in weight gain over time, leading to health problems, such as heart disease and type 2 diabetes.
Need to extend yourself, everyday!
Break the cycle
Is life all about work, eat and sleep? Not exactly! There is something more important, you need to concentrate everyday-“Physical activity!” You must use your body tools everyday. You need to clean them and set them back in the right position, so that they are ready for movement, the next day. Movement is an opportunity! Seek opportunity to choose standing over sitting, walking over driving, and climbing the stairs instead of using elevator!
Any movement count as physical activity: dancing, skating, gardening, cycling, climbing stairs, scrubbing floors, washing the car by hand, playing with kids. Anything that gets you moving, really is considered a good physical activity. In addition, you feel happy! Weave activity into your day by bicycling or brisk walking to commute to work, to go to the store, market, to drop and pick-up your children from school.
You can maintain / reduce your weight when you are careful in how much you eat and how much you expend. It is about the awareness and making the better choices on both food and physical activity.
If you are taking insulin or under medication, do not go for vigorous exercise. Consult the doctor and exercise physiologists to learn if there is any specific exercise restrictions, before you start moving.
Cutting back on “sit” time is just as important as increasing “fit” time.
Mind & Body
Try to meditate atleast 5-10 mins every day. Observing your breath by closing your eyes will help shift the mind from worries to a relaxed state.
Strike an energy balancing act:
- For energy balance and optimal weight, focus on nutrient dense foods like, fruits & vegetables, lean meats, low-fat dairy, whole grains and of course physical activity!
- Eat Breakfast
- Practice portion control. Your plate should be half fruits & vegetables, a quarter lean protein/beans and a quarter whole grains.
- Increase your water intake and decrease the sugary beverages.
- Choose only one serving of dessert.
If you take in less energy than your body requires, you lose weight. When you take in more than your body needs, you gain weight. You will be able to maintain a perfect weight by balancing your energy. Step outside when you can, for fresh air, sunlight and physical activity. Family activities makes the whole family fit & happy.
Movement is an opportunity not an inconvenience.
- http://care.diabetesjournals.org/content/27/suppl_1/s58.full10.2337/diacare.27.2007.S58Diabetes Care January 2004vol. 27 no. suppl 1 s58-s62
- Ronald J. Sigal, MD, MPH, Glen P. Kenny, PHD, David H. Wasserman, PHD, Carmen Castaneda-Sceppa, MD, PHDand Russell D. White, MD: Physical Activity/Exercise and Type 2 Diabetes. A consensus statement from the American Diabetes Association doi: 10.2337/dc06-9910Diabetes Care June 2006 vol. 29 no. 6 1433-1438
- Dennis T. Villareal, M.D., Suresh Chode, M.D., Nehu Parimi, M.D., David R. Sinacore, P.T., Ph.D., Tiffany Hilton, P.T., Ph.D., Reina Armamento-Villareal, M.D., Nicola Napoli, M.D., Ph.D., Clifford Qualls, Ph.D., and Krupa Shah, M.D., M.P.H.: Weight Loss, Exercise, or Both and Physical Function in Obese Older Adults. N Engl J Med 2011; 364:1218-1229March 31, 2011DOI: 10.1056/NEJMoa1008234