Hackeysack in Union Square Park: a free and fun way to get moving
"We have it in our power to begin the world over again" - Thomas Paine
Hey cutie - your body is amazing! A work of art. But you have to use it or lose it. You are not doing your body any favors by idling on the couch watching TV. In fact, you are doing it a disservice. The more you sit around, the weaker your heart gets, the stiffer your joints get, the flabbier your muscles get, and the fatter and uglier you get. It's not a pretty picture.
BUT, happily and amazingly, the more you use your body, the better it gets.
- Your heart gets fitter and your risk for heart disease and high blood pressure go down.
- You take in more oxygen and force your blood to circulate, making it more efficient.
- You burn off stress, which can help alleviate depression and clear your mind.
- Your brain stays sharper, even as you age.
- You sweat out toxins.
- Your body becomes more limber.
- Your muscles and bones become stronger, which helps you through your daily life and wards off osteoporosis.
- Your immune system strengthens, so you get sick less frequently.
- You develop more muscle tone and become better looking...
...and the list goes on. It's never too late to reap the benefits. In a study, a group of sedentary women in their 60s started exercising and slashed their risk of death from all causes by nearly half. Everyone knows you should exercise more, so start doing it! You need both cardio and strength training to get all the benefits. If you are just starting to exercise, focus on cardio (if you have to choose). Work it into your Mindful Battle Plan.
Your top excuses to not exercise and the rebuttals:
- I don't have time. Make time. You make time for all the things that are important to you and nothing's more important than you! By exercising, you are investing a few hours every week into feeling great all your other hours. You'll be more productive at work and easily make the time back. Cut some of your TV time and invest it in your health. Look at your calendar and schedule it in. Make sure to put your workout clothes aside so you don't fall for the "It took me 20 minutes to find my clothes, and now there isn't enough time to exercise!"
- I'm tired. It sounds crazy, but the more you exercise the less tired you will be. Are you more energetic in the morning or evening? Schedule that time to workout. Or try the opposite - I am not a morning person, but exercising first thing wakes me up and jump starts my day.
- I don't know what to do. Get outside and hit the road! Start walking, jogging, or bike. Find an exercise video and follow it. Buy an exercise magazine like Men's Health, Self or Women's Health and follow one of the exercise programs. Go to the gym and find a class that looks interesting. Hire a trainer. Sign up to play in a sports league. There are a million things to do - just pick one and start moving! Your body will thank you.
- It's boring. Didn't your mother ever tell you that only boring people are bored? Make it social! Find a friend to workout with. A friend of mine called yesterday and said he hadn't been to the gym in a month and needed encouragement, so we went together today. He's called all his friends and found a buddy for every day of the week. Take a long walk to catch up with a friend and have a gossip fest. If you like to compete, join a team. Or find an interesting, high-energy class. Do you like boxing movies or dancing? There are lots of different martial arts, dance or movement classes out there - pick one and become an expert.
- It's too expensive; I can't afford a gym. All you need for the best exercise is fresh air and shoes! Get out and hit the road. Go to the park and walk/run. If my aunt and uncle in their 70s can do it, so can you. While you're at it, get down and do some pushups and situps when you get home.
- I can't leave the kids. If you have a little one, carry her close and you have an instant weight while you do squats and walk! Find someone to watch the kids while you exercise, and do the same for them. Or take them with you. Walk/run your kid in a running stroller, or have them walk with you or bike while you run. Play together - basketball, tennis or tag. You can also learn a skill together like karate or tai chi. There is nothing like investing one-on-one time in your kids, and you are teaching them about the importance of exercise at the same time. It's a lesson that will last a lifetime.
- I'm hungry. Have a piece of fruit or some nuts before you go. If you really need something, eat a gel or part of a nutrition bar. If you have the time, have a bigger snack and wait 30 -45 minutes before you exercise. Don't eat too much or you won't want to get off the couch!
- I'll do it tomorrow. Fine, but get your sweat on today too. You owe it to yourself. I've never regretted working upon completion, and you won't either. It'll give you a boost - you're worth it!
Exercise: None
