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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 May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

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