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How to Instantly Fall in Love With Moving and Start Shaking off the Extra Pounds

How to Instantly Fall in Love With Moving and Start Shaking off the Extra Pounds

Americans move a lot less than citizens of other countries. Average daily step counts vary quite a bit around the world: the U.S. ranks 30th, with an average daily step count of 4,774, while Hong Kong comes first, at 6,880 steps per day.[1] Outside of counting steps, there are other measures by which we fall behind in terms of physical fitness and exercise. Even though our step count (4,774) is similar to Mexico’s (4,692), the US’s obesity rate is higher: 3 8% (US) compared to 32.4% (Mexico).[2]

These figures are sobering. Many of us struggle with our weight and activity levels, largely because we are an especially work-obsessed nation. And yet it’s important to our physical and mental health, to our relationships with others, and our overall sense of well-being to be active.

We all know this, but how do we actually put our intentions into actions? It might be easier than you think.

Measure, measure, measure.

All you have to do, really, is measure your activity. Be totally honest with yourself, without judgment.

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Measure how much you move. How often are you active? How many times do you work out every week? For how long? What type of workout? How strenuous is the activity?

Count how many steps you take. Some of us drive to work, while other of us might walk well over a mile each way to get there. These steps count for a lot. If you don’t get a chance to move a lot at your job, or during your commute, find reasons to move – during a lunch break, while making a phone call, or just when you need a moment to think.

Finally, measure how much you stand, sit, and move around. Becoming aware of your sedentary activities and your active moving will give you a better picture of how active you are overall.

When you have a better picture of your overall activity levels, improvement will come, slowly but surely. You will find yourself unconsciously trying to up your step counts or number of workouts. This, in turn, will boost your health. Moving helps us stay active, decrease obesity, boost heart health, increases our energy levels.[3]

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Motivation and Goals

Measurement helps gives you the motivation you need! But as you become aware of that tendency toward wanting to improve yourself and increase your physical activity, you might find these four tips helpful.

1. It doesn’t matter how you measure it: just do it.

Some people use fitness tracking watches (see the many models of Fitbit, Garmin, etc.) to get tons of data automatically on their phone apps; others prefer the low-tech (and low-cost) solution of just logging it in a physical book. It honestly doesn’t matter which way you choose to go.

It’s sort of like playing games, you either want to make some numbers higher or lower; think, for example, about board games like Agricola or the many mobile games that require you to use “coins” to purchase certain tools or power-ups. You choose which things to prioritize (increasing your number of steps or spending less time sitting), and then work toward better fitness in that domain.

2. Talk about it with your friends or accountability partners.

It’s nice to know how you are doing, whether you’re doing great or need a little extra push. But either way, it’s more fun to work toward goals when you can compare with peers and add a little competition (or warm encouragement) to make it fun!

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This is the philosophy behind programs like Strava that connect workout logs with social media. You can pursue different targets – or the same ones, if you have similar goals – and make a point to talk about your progress with friends for accountability.

3. Create and stick to clear goals.

10,000 steps (equates to roughly five miles) per day is a good target for overall activity. If you are an able-bodied person who can walk without trouble, try to make this your goal. When you have this target, you’ll try to meet it. It’s helpful encouragement to keep you moving more!

Or if you have a gym membership, go to a yoga studio, or swim at your school’s gym, set a tangible and clear goal. Log it when you complete it, and make a note of it when you don’t. The goal is transparency and honesty with yourself; with this kind of visible marker of your progress or lack thereof, you have a much higher chance of success!

4. Be kind to yourself and revise when necessary.

Even though it’s key to set tangible goals, it’s equally important to be aware of your limitations. If you have very little experience with exercise, or if you’re injured or feeling unusual pangs or aches, take it easy. It is quite possible to overexert and injure yourself. As you work toward goals, do it mindfully. Check in with yourself often.

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There are also small ways to get more active, and these are good ways to implement more physical activity without any risk at all. Instead of going thru drive-in for food, walk there. Instead of taking the elevator all the time, take the stairs. Instead of sitting all day long in office, stand a while or walk around some time.

Of course, it’s important to keep in mind that this is not enough, but it’s important. Make sure to augment your little fixes with both aerobic workouts and strength-training activities. And every time you do, log it, measure it, and adjust your goals!

Featured photo credit: Photo by dan carlson on Unsplash via unsplash.com

Reference

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Jolie Choi

Having experienced her own extreme transformation process, Jolie strongly believes that staying healthy takes determined and consistent action.

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Last Updated on July 18, 2019

10 Small Changes To Make Your House Feel Like A Home

10 Small Changes To Make Your House Feel Like A Home

Your house is more than just a building that you live in. It should be a home that makes you feel welcome as soon as you open the front door.

Making your house feel like a home is not something that simply happens on its own. You need to make some changes to a house when you move in, to give it that cozy, warm feeling that turns it into a true home. To help you speed the process, follow this guide to 10 small changes to make your house feel like a home.

1. Make the Windows Your Own

When you move into a home, they often come with boring Venetian blinds or less than attractive curtains.

One of the best ways you can instantly warm your home and make it showcase your style is to add some new window dressing. Adding beautiful curtains not only improves your home’s appearance, but it can also help to control the temperature.

2. Put up Some Art

If you have a lot of bare walls in your home, it will seem sterile no matter how beautiful your paint or wallpaper is.

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Hanging art on the walls will instantly give it personality and make it feel like home.

3. Improve the Aroma

A house that is not filled with inviting smells will never feel like a home. There are loads of ways you can make your home smell nice. There are tons of air fresheners on the market you can use.

Incense and scented candles are a nice option as well. Don’t forget that baking in a home is also a great way to fill it with an aroma that instantly smells like home as soon as you open the front door.

4. Put out Lots of Pillows and Throws

A great way to make your home look warm and inviting is to place lots of pillows and throws out on the furniture. It is much better to have too many pillows than not enough.

There is nothing like the feeling of sinking into a cushiony pillow that feels like a cloud to make you feel like you are at home.

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5. Instantly Class up Your Closet

If your closet is filled with wire or plastic hangers, it will never truly feel homey. To instantly make your closet feel classy, change out your old hangers for wooden ones.

Not only do they look great, but they are better for hanging your clothes as well.

6. Improve Your Air Quality

One of the most overlooked ways to make your house feel more like a home is to improve its air quality.

The easiest and best way to upgrade the air quality in your home is to change the old, dirty filters in your furnace regularly. Get some air filters delivered to your home so that you always have some on hand.

7. Fill it with Plants

Another way to improve the air quality in your home is to fill it with plants. You should have plants in every room of your home.

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They help to improve the air quality and they look beautiful. As well as making your home appear homier, plants also help to boost your mood and lower your stress levels.

8. Change the Doorknobs

Most people don’t really give their doorknobs a second thought unless they are broken. That is a shame because changing your doorknobs is an easy way to add personality to your home.

Changing your old, boring doorknobs to new ones that are works of art will instantly brighten your home.

9. Upgrade Your Tub or Shower

There is nothing like luxuriating in a whirlpool bath or steam shower to make the cares of the day melt away. Your family deserves a bit of luxury when they are in their bathroom.

Install a new shower or tub today to make your bathroom worthy of a place in your home.

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10. Fresh Cut Flowers

You can make any room in your house feel homier by placing a vase full of beautiful flowers in it. The gorgeous look and intoxicating aroma of fresh cut flowers will immediately brighten your day when you encounter them.

You don’t have to make all these changes at once. Try one or two a day though, and your house will feel like a home before you know it. The trick is to constantly keep adding these homey touches to make your home a place worthy of its name.

Featured photo credit: https://www.pexels.com/photo/black-wooden-round-analog-wall-clock-on-brown-wooden-wall-121537/ via unsplash.com

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