Advertising
Advertising

The Secret to a Healthy Body

The Secret to a Healthy Body
Walking on Beach

    The secret to a healthy body is simple and actually not too difficult, but all the same it does take daily discipline. In addition, it doesn’t need to cost you a lot of money. There are five areas of focus that will keep your body in shape, healthy, flexible, and strong. This article will outline the 5 areas to work on and will include a sample weekly workout regimen that you can start using today.

    1. Aerobic Exercise. The simplest way to meet this need is walking. Walking is the one of the best exercises for your body. The wear and tear on your joints is lower than jogging. Be sure to start off slower to warm up and increase speed slowly after about 3-5 minutes. To increase the intensity, simply lengthen your stride a bit and speed up your pace. The other strategy for increasing intensity is to increase your speed for short bursts of time. (see workout below) If you prefer, jogging is also good if it doesn’t bother your knees. Just know that walking is just as good if you go fast enough. No big investment needed. All you need is your sneakers, and maybe not even that if you walk on the beach. 30 minutes per day every day has been shown to be the optimal amount of exercise. If you don’t have time all at once, the same benefits are derived even if you break it up into 3 X 10 minute or 2 X 15 minute sessions.

    2. Stretching. An important age marker is your level of flexibility. Yoga is a terrific way to keep your body flexible. If you don’t have time for a full yoga session, try to make sure you do 5 minutes of stretching each day after your aerobic exercise. To ensure you get most areas of your body, try a sun salutation, some seated twists, and a hip opener.

    3. Balancing. Balance, along with flexibility, is something that we lose with age. Practice this a little bit every day and you’ll be less likely to lose it. Yoga, again, is another great way to build and maintain balance. There are several yoga poses you could use to increase balance. Try one each day. A simple one you can do is to stand on one leg and grab the foot of the other leg to stretch the hamstring in the front of the thigh. As you build your balance over time try to touch your toes with your other hand while maintaining balance. It is helpful to keep your eyes focused on one point. Do this for 15-60 seconds on each leg.

    Advertising

    4. Strength Building. You can certainly join a gym and lift weights. But another less expensive option, which is just as good, is simply using the weight of your own body for resistance. The easiest way to do this is to do an hour of yoga a few times per week. A yoga class is great, but to save money, I recommend buying a few different yoga tapes and rotate them. Check out tapes from your local library first to see if you like them before buying, or go to Amazon and check out the reviews to find ones that are highly rated. If you don’t want to do yoga, you can do pilates or try the free online workout regimen prescribed by Dr. Roizen and Dr. Oz of “YOU: The Owner’s Manual.”

    5. Deep Breathing. This is very important and here’s why. Your lymph system relies on the contraction of muscles and breathing to move the fluids of the lymph system around the body. Why is this so important? The lymph system “has three interrelated functions: (1) removal of excess fluids from body tissues, (2) absorption of fatty acids and subsequent transport of fat, as chyle, to the circulatory system and, (3) production of immune cells.” So, how do you get your daily dose? Aerobic exercise, yoga, and/or try The Deep Breathing Exercise 2-3 times per day. Here’s how:

    • Empty your lungs completely by pulling in your stomach while you exhale.
    • Take a deep breath in.
    • Hold for twice as long as it took to breathe it in.
    • Exhale for 4 times as long as it took to breath it in.
    • Do this 10 times.
    • Enjoy the rejuvenation!

    Weekly Exercise Regimen

    Advertising

    Monday

    • Deep Breathing Exercise (Morning, Afternoon, Evening).
    • 30 minutes Walking at brisk pace.
    • 5-10 minutes stretching.
    • One balance pose.

    Tuesday

    • Deep Breathing Exercise (M,A,E).
    • 45-60 minutes Yoga.

    Wednesday

    Advertising

    • Deep Breathing Exercise (M,A,E).
    • 30 minutes walking with alternating 3 minute power bursts/3 minute moderate pace.
    • 5-10 minutes stretching.
    • One balance pose.

    Thursday

    • Deep Breathing Exercise (M,A,E).
    • 30-60 minutes Pilates.

    Friday

    • Deep Breathing Exercise (M,A,E).
    • 30 minutes walking.
    • 5-10 minutes stretching.
    • One balance pose.

    Saturday

    Advertising

    • Deep Breathing Exercise (M,A,E).
    • 30 minutes walking.
    • 20 minutes strength training.
    • 5-10 minutes stretching.
    • One balance pose.

    Sunday

    • Deep Breathing Exercise (M,A,E).
    • 45-60 minutes Yoga.

    Do you have tips for keeping your body healthy? What’s your weekly regimen? Please share in the comments!

    K. Stone is author of Life Learning Today, a blog about daily life improvements. A few of her most popular articles are Ultimate Goal Setting Guide, So You Want to Be a Writer, Should You Start Your Own Work at Home Business?, and Top 10 Yoga Videos + Bonus Pilates Too.

    More by this author

    K. Stone

    The founder of Life Learning Today, a blog that's dedicated to life improvement tips.

    How to Overcome Procrastination and Start Doing What Truly Matters Solutions for 7 Annoying Modern Day Problems The Two F-Words You Should Love Opportunity Overload Solutions for 10 MORE Annoying Modern Day Problems

    Trending in Featured

    1 How to Master the Art of Prioritization 2 How to Find Your Passion and Live a Fulfilling Life 3 What to Do in Free Time? 20 Productive Ways to Use the Time 4 Becoming Self-Taught (The How-To Guide) 5 How To Start a Conversation with Anyone

    Read Next

    Advertising
    Advertising
    Advertising

    Last Updated on September 10, 2019

    How to Master the Art of Prioritization

    How to Master the Art of Prioritization

    Do you know that prioritization is an art? It is an art that will lead you to success in whatever area that matters to you.

    By prioritization, I’m not talking so much about assigning tasks, but deciding which will take chronological priority in your day—figuring out which tasks you’ll do first, and which you’ll leave to last.

    Effective Prioritization

    There are two approaches to “prioritizing” the tasks in your to-do list that I see fairly often:

    Approach #1 Tackling the Biggest Tasks First and Getting Them out of the Way

    The idea is that by tackling them first, you deal with the pressure and anxiety that builds up and prevents you from getting anything done—whether we’re talking about big or small tasks. Leo Babauta is a proponent of this Big Rocks method.[1]

    Advertising

    Approach #2 Tackling the Tasks You Can Get Done Quickly and Easily, with Minimal Effort

    Proponents of this method believe that by tackling the small fries first, you’ll have less noise distracting you from the periphery of your consciousness.

    If you believe in getting your email read and responded to, making phone calls and getting Google Reader zeroed before you dive into the high-yield work, you’re a proponent of this method. I suppose you could say Getting Things Done (GTD) encourages this sort of method, since the methodology advises followers to tackle tasks that can be completed within two minutes, right there and then.

    Figure out Your Approach for Prioritization

    My own approach is perhaps a mixture of the two.

    I’ll write out my daily task list and draw little priority stars next to the three items I need to get done that day. They don’t need to be big tasks, but nine times out of ten, they are.

    Advertising

    Smaller tasks are rarely important enough to warrant a star in the first place; I can always get away without even checking my inbox until the next day if I’m swamped, and the people who need to get in touch with me super quickly know how.

    But I’m not recommending my system of prioritization to you. I’m also not saying that mine is better than Leo’s Big Rocks method, and I’m not saying it’s better than the “if it can be done quickly, do it first” method either.

    The thing with prioritization is that knowing when to do what relies very much on you and the way you work. Some people need to get some small work done to find a sense of accomplishment and clarity that allows them to focus on and tackle bigger items. Others need to deal with the big tasks or they’ll get caught up in the busywork of the day and never move on, especially when that Google Reader count just refuses to get zeroed (personally, I recommend the Mark All As Read button—I use it most days!).

    I’m in between, because my own patterns can be all over the place. Some days I will be ready to rip into massive projects at 7AM. Other times I’ll feel the need to zero every inbox I have and clean up the papers on my desk before I can focus on anything serious. I also know that my peak, efficient working time doesn’t come at 11AM or 3PM or some specific time like it does for many people, but I have several peaks divided by a few troughs. I can feel what’s coming on when and try to keep my schedule liquid enough that I can adapt.

    Advertising

    That’s why I use a starred task list system rather than a scheduled task list. It allows me to trust myself (something that I suppose takes a certain amount of discipline) and achieve peak efficiency by blowing with the winds. If I fight the peaks and troughs, I’ll get less done; but if I do certain kinds of work in each period of the day as they come, I’ll get more done than most others in a similar line of work.

    You may not be able to trust yourself to that extent without falling into the busywork trap. You may not be able to tackle big tasks first thing in the morning without feeling like you’re pushing against an invisible brick wall that won’t budge. You might not be able to deal with small tasks before the big tasks without feeling pangs of guilt and urgency.

    My point is:

    The prioritization systems themselves don’t matter. They’re all pretty good for a group of people, not least of all to the people who espouse them because they use them and find them effective.

    Advertising

    What matters is that you don’t fall for one set of dogma (and I’m not saying Leo Babauta or David Allen preach these things as dogma, but sometimes their proponents do) until you’ve tried the systems extensively, and found which method of chronological prioritization works for you.

    And if the system you already use works great, then there’s no need to bother trying others—in the world of personal productivity, it’s too easy to mess with something that works and find yourself unable to get back into your former groove.

    “If it ain’t broke, don’t fix it.”

    In truth, this principle applies to all sorts of personal productivity issues, though it’s important to know which issues it applies to.

    If you thought multitasking worked well for you each day and I’d have to contend that you are wrong—multitasking is a universal myth in my books! But if you find yourself prioritizing tasks that never get done, you might need to reconsider which of the above approaches you’re using and change to a system that is more personally effective.

    More About Prioritization & Time Management

    Featured photo credit: Sabri Tuzcu via unsplash.com

    Reference

    Read Next