Advertising
Advertising

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.

Advertising

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]

Advertising

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!

Advertising

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.

Advertising

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

More by this author

Jolie Choi

Gone through a few heartbreaks and lost hundreds of friends but I am still happy with my life.

11 Health Benefits of Cucumber Water (+3 Refreshing Drink Recipes) Put Down Your Pizza and Find Your Healthy Diet Challenge Buddy By Using “Foodstand” Ditch Your Banana and Kale! Use “The Blender Girl” To Find Your Fun and Tasty Smoothie Recipes If You Exercise but Sit a Lot, You’re Still Unhealthy Walk While You Work, You’ll Be 10X Healthier

Trending in Physical Strength

1 Exercise for Seniors: How to Improve Strength and Balance (And Stay Fit) 2 How to Lose Water Weight Fast And Naturally 3 Prebiotic vs Probiotic: What’s the Difference and Why Are They Important? 4 8 Wonderful Weight Loss Tracker Apps: Achieve Your Fitness Goals Fast 5 Why You’re Struggling to Lose Weight (And How to Fix It)

Read Next

Advertising
Advertising
Advertising

Last Updated on May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

Advertising

Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

Advertising

So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

Advertising

2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

Advertising

4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

Read Next