I got up this morning, still on the
tail end of a head cold. I knew I had to get a long run in today, mainly
because my schedule this past week had limited my “personal” time. I love my
family and have an especially good time when I ‘m given the opportunity to
spend quality time with them, especially my grandson ….. you never get those
days back. Got my run in, you just do it, as the Nike ad says. In fact, it was
because of my visit yesterday by my grandson that I went out, no questions
asked, because I want more days like that and it’s very important to me to stay
in the best shape I can, so I can enjoy many, many more.

I don’t diet, but fitness and a common
sense diet plan are high on my list. I have never followed a plan, or given
myself a date or deadline. I don’t take any kind of medication or supplements.
I do take a vitamin a day to keep motivation the doctor away – unless it’s my
son.

Fitness, or a healthy lifestyle is
my life, I am so appreciative of the friends and family that have motivated me
over the last 5 or 6 years. It’s through their encouragement and/or motivation
that keeps me going. Nah, that’s not totally true. It WAS through their encouragement
and/or motivation that KEPT me going. Now, it’s just a way of life and I wouldn’t
have it any other way.

Anyone can do what I did, and what I
do. It helps to have a person or people to encourage and motivate you along the
way, but if that is hard to fine, you have me, right here as your biggest fan.
Just make the commitment, understand that there is no date or magic number to
get you to lose weight. Maybe you don’t even need to lose weight, maybe you
just need to stop smoking, or drinking. Maybe you just need to get out there and
go for walks, something to get that blood flowing again! Small steps, little
victories and consistency is the key.

I’m rooting for you!

Rob

Most people don’t get enough physical activity. Here are some
reasons why they should:

* Lack of physical activity and not eating the right foods, taken
together, are the second greatest inherent cause of death in the United States.
(Smoking is the number one cause.)

* Physical exercise can help people feel right and enjoy life
more.

* Regular exercise can halt or put off some diseases like cancer,
heart disease, or diabetes. It can also perk up your mood can be a direct
result along with helping depression.

* Being active can help people stay independent and able to keep
doing things like getting around or dressing themselves as they get older.

There are four types of physical activities you need to do to have
the right assortment of physical activities.

1. Get at least 30 minutes of activity that makes you breath
harder on most or all days of the week. That’s called “endurance
activity,- because it builds your energy or “staying power.- You don’t
have to be active for 30 minutes all at once. Ten minutes of endurance activity
at a time is fine. Just make sure those 10-minute sessions add up to a total of
30 minutes most days.

How hard do you need to exercise? The right level of effort is
described this way: If you can talk while exercising without any trouble at
all, you’re not working hard enough. If you can’t talk at all, it’s way too
hard.

2. Keep using your muscles. When muscles aren’t used, they waste
away at any age. How important is it to have “enough- muscle? Very!
Muscles step-up your metabolism, allowing you to burn off more calories during
the day when your body is at rest. Using your muscles may also make your bones
stronger, too.

3. Do things to help your balance. Every now and then walk
heel-to-toe. When you walk this way, the toes of the foot in back should almost
touch the heel of the foot in front.

4. Stretch. Stretching can help keep you flexible and will be able
to move more freely. Stretch when your muscles have warmed up. Never stretch so
far that it hurts.

So, make physical activity a part of your everyday life. Find
things you enjoy. Go for brisk walks. Ride a bike. Dance. Work around the house
and in the yard, take care of your garden, climb the stairs, or rake your
leaves. Regular day to day chores around the house can keep you moving and active.

Experts have discovered that walking 10,000 steps a day can help you drop those unwanted pounds faster than just about any other method of weight loss. Walking will also help you keep the weight off for a longer period of time because it builds your muscles while keeping your heart at a fat-burning rate.

Because it can seem to be a daunting task to walk 10,000 steps, it is important that you develop a strategy for meeting your daily quota. Here are three simple methods to help you reach your goals without losing focus:

Use a Pedometer
Using a pedometer can help you easily keep track of the distance you have covered throughout your day as well as the number of steps that you have taken. A pedometer is a small box-shaped calculator that you can clip to your belt or pants pocket in the same way you would wear a beeper.

When placed firmly near the hip, the pedometer accurately registers each step that you take. For individuals wishing to meet their new daily quota of 10,000 steps, the pedometer is the easiest, more carefree method to reach the goal.

When shopping for a pedometer, make sure that you select a model that has both distance and well as individual step readings. You will begin to learn how many steps go into one mile. You will also be surprised by how many steps you can add to your daily count by changing small habits, such as choosing the stairs over the elevator or walking to your colleague’s desk rather than sending an email.

Walking is also a great starting point to increasing your workout regimen. This is how I started, it went from walking a mile, to walking two blocks, running two blocks. That was 5 years ago and now I am training for my second marathon. I’m certainly not suggesting that’s the path you should go, but walking alone can lean to many more great things