Some are into exercising, others not. For those of you not so inclined there is good news. First a few quotes about hating exercise. Laughing counts as exercise.
This Easy Emotional Fitness Exercise is the hardest one for some to practice. The following might make it easier. First some facts about the need and then some tips to make tips that might help.
The good news: “Recent studies show that high-intensity interval training can serve as an effective alternate to traditional endurance-based training.”
Translation “One minute of strenuous effort, at about 90 percent of a person’s maximum heart rate, followed by one minute of easy recovery repeated ten times during a day.” Maybe all you need.
The studies also show that those one-minute bursts work even when spread out during the day, and only need to be done three or four times a week.
According to the Mayo Clinic, “Studies show that your perceived exertion correlates well with your heart rate. So if you think you’re working hard, your heart rate is likely raised. ”
Swim one lap and have to stop? Huffing and puffing when you climb a flight of stairs, but still able to keep going? Do five jumping jacks and need to sit down to catch your breathe? Hiking and hit a hill that sees you slowing down? A minute of the Twist gets you ready to stop?
Answer “Yes” to any of these questions and you’ve gotten an estimate of your high intensity workout.
The Move Your Body exercise asks that you do one of the above off and on throughout the day. A SMART Goal would be to do one or the other of these one minute energy bursts ten times a day four or five times a week. Swimming is the requires a bit more effort unless you already spend your day by the pool soaking up the sun. You also need stairs or a step-up-stool for stair climbing, but the others can be done easily throughout the day with little effort.
Enhancements: Add some weight training. The easiest way is to carry a weight as you walk, stair, climb, or twist.
Add stretching. Many can be done seating and a few while lying on your bed or couch. Do stretch and hold, not bouncing ones.
Parenting tip one: Most kids are movers. A few, however, are born couch potatoes. That probably means you or the child’s other parent are also. Knowing that will help, but having non-exercises in the family means you will have to work harder to instill a few good habits.
As always it will start with your willingness to model. Family dance time for a minute as you gather around the breakfast table, skipping out to the car for that trip to the mall all work for little ones. Teens will die of embarrassment, but as the teen years are years about body image, ask the teen what s/he wants to do to shape up.
Parenting tip two: Swimming lessons are a must for swimming and once mastered is a life-long way to exercise. Lessons can start with infants. Here are some teaching tots to swim tips.
Parenting tip three: Everyone in the family will benefit from self-defense or karate lessons. Seek out a Peace Dojo. Also encourage skills to add Peace Dojo training as an required course.
Parenting tip four: Encourage team play, but for fun not competition. As with swimming and karate, team play teaches important life skills.
Parenting tip five: Never make exercise a punishment and when possible offer it as a reward. Examples: Take a homework break to listen to a favorite song that you and your child will dance too. Walk to the ice-cream store and back.
Parenting tip six: Insist. Some things are not negotiable. Think of seat belts, brushing teeth, getting vaccinated, going to school. Moreover, every family has rules that are followed without hassle or argument. How do those rules get put in place? Insistent consistency.
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Thank you and work at staying strong until next time,. I work hard to do the same as life is often difficult but staying strong lets me find the good.
LINKS OF INTEREST
- Seated exercise work out (diabeticlivingonline.com)
- Getting couch potato kids to exercise. (webmd.com)
- Daily Post (wordpress.com)
All the handouts and poster coaches for this course are being posted at the store so you can download them for free. A poster coach is like a face-to-face coach; all serve as practice reminders, some teach you the exercises needed to stay strong.
To use one, after down loading it from the store, print it up preferably in cardstock and color, then post it where you will see it as you go about your day.
Apologies if you cannot find one. I am a Jill of all in this business, so some things take longer than others. If something used here isn’t posted yet, you will find lots of other offerings including inspirational quotes or more EFTI exercises. In time all will be posted.
DAILY PROMPT The Language of Things You have to write a message to someone dear to you, telling that person how much he/she means to you. However — instead of words, you can only use 5-10 objects to convey your emotions. Which objects do you choose, and what do they mean?
How this fits in with today’s EFTI Post: Not an easy connection, but our bodies are objects and need caring for and that means exercising.