- Do a reality check: Be completely honest with yourself about how fit you are. Start off slowly. Many people bite off more than they can chew in the beginning, which leads to frustration, making it more likely that you’ll stop before making real progress. Pick something you like so you’ll be more likely to stick with it. Keep a record of your progress so you can see how far you’ve come.
- Set a fitness goal and make a plan: Want to run a 5K but you’ve never run before? Maybe you want to move from a 5K to a 10K. Would you love to be able to walk up a flight of stairs without getting winded? Wherever you’re starting from, be sure to start with a plan. Create realistic goals and reward yourself (without food!) when you reach them. Speak with someone who has experience doing what you want to do for pointers. Try to schedule your workouts as you would any other appointment.
- Recruit a buddy: You’re less likely to bail on a workout if you know a friend is waiting for you. Seek out a friend who has a “you can do it” attitude; that positive energy is contagious and will keep you going after the initial excitement of starting something new wears off. An activity partner is also good for any emotional support you may need along the way. If you need to meet with a coworker, walk over to their desk instead of sending an email, or suggest taking a walk outside instead of sitting in a conference room.
- Fuel your body: Physical activity burns calories so you may find you’re hungrier once you start moving more. Pay attention to your hunger and satiety signals. Choose whole foods like fruits and vegetables, lean proteins, and healthy fats. Balanced eating will keep your energy stores full and help build muscle. Water is also a type of fuel. Your body doesn’t work as efficiently if it’s dehydrated so aim for at least 8 cups of water each day, before, during, and after your physical activity.
- Don’t give up: Some days will be easier than others. Life gets in the way sometimes and you may miss a workout because you’re sick or because you simply need a break. The key to continuing your success is to not throw in the towel if you miss a few days. Everyone misses days, but people who stick with their routines don’t let those missed days derail their overall success. Progress is made slowly over time, so pick up wherever you left off and keep up the great work!
Exercise is not only important for adults, it also benefits children in many ways. Ensuring that children have sufficient physical activities during the day is very important for their growth and development. Regular physical activity can help prevent chronic diseases and develop healthy and strong bodies in many ways:
- Develop muscle strength that will help prevent injuries.
- Improve your heart and lung capabilities that will help them function more efficiently. This will benefit in the daily activities and in the control of blood pressure.
- It will help keep your bones strong, which will help prevent osteoporosis later in life.
- Decrease body fat and help maintain a stable and healthy weight.
- Help children spend energy, which helps control weight.
- It can help reduce the risk of type II diabetes.
Regular physical activity is also essential to develop and perfect fine and gross motor skills, which are important for coordination, confidence, socialization and academic performance. Exercise not only benefits the physical health and motor skills of children; It can also benefit your mental health in many ways:
- Your self-esteem seems to increase and you gain confidence, feeling comfortable in your own shoes.
- Helps reduce symptoms of depression and anxiety due to physical activity alternating brain chemistry and increasing serotonin levels.
- Increase concentration and alertness by releasing endorphins that act on the brain to improve mental focus and cognitive abilities.
- Helps increase your energy levels by stimulating your circulation and blood flow that deliver oxygen and nutrients to your tissues.
- Control mood swings and improve the feeling of happiness! It is mental stimulation that gives children the feeling that they have achieved something.
To achieve results, it is suggested that children participate in some type of physical activity for at least 60 minutes each day according to the American Heart Association. Unlike adults, they do not need to follow a specific exercise program to achieve these results. Running, jumping, climbing, playing on the playground, playing basketball, kicking a soccer ball, riding a bicycle, etc. They are examples of activities that are sufficient to meet your needs. Going to the pool is another great option that is fun for everyone and can be a great aerobic exercise. They must participate in activities that interest them. Activities at a local YMCA or after school sports can be a fun option. As a parent or leader, you can participate in your physical activity and be a role model. Ask them what they like to do and involve the whole family. You can let them choose the activity; this makes them feel special! Make sure they have access to active toys such as balls, jump ropes, bicycles, etc. Making the activity fun and playing as a family will prevail over the Internet and video games, and the child will get the exercise he needs.
The great news is, for the most part, injuries can be prevented. You just need to know which steps to take to keep your risk as low as possible.
Here are some things you will want to start doing…
- Warming Up Properly Before Each Lift. Be sure you are doing a proper warm-up before each lift you do. Many people are aware of doing a warm-up when they first get to the gym, but after that, they figure they are done with warm-ups. Not so. You should be doing at least one warm-up set before each significant compound lift you do. Do not even think about rushing into any heavier weights as that is an excellent way to land yourself in pain.
- Taking Regular Deload Weeks. It is also essential after every 4 to 8 weeks of training (depending on your workout intensity and recovery ability) you are taking a deload week. This means backing off your training and lifting about half of the amount you usually lift. Think of it as a week off, but you still get to go to the gym. By doing a deload rather than an entire break, you will maintain some degree of tension on the muscles and prevent muscle loss while allowing for maximum recovery to occur. Do not be afraid of time off from doing your regular training and heavy lifting. Time off or taking a deload week is where you continue to make progress.
- Catch Up On Your Sleep. Finally, do not take your sleep for granted. Many people are under the impression sleep is just to feel energized to do your workouts, but rest also is a time where tissue repair takes place: this includes repairs to your bones, tendons, and ligaments.
If you are skimping on sleep, your risk of injuries will be increased no matter how you slice it. Start getting your eight hours a night.
- Alternate Sitting and Standing
Instead of just keeping your body idle, why not sit and stand at different times of the day! This keeps the blood flowing all-throughout your body! Did you know that just standing up burns fat? If you’re not typing or reading from a screen, try stretching your legs and stand up to take that call or brainstorm on your feet. Some people who’ve tried it say it keeps them more alert and responsive while working!
- Try Walking Meetings
You don’t have to be alone in keeping fit at the office! Encourage your co-workers to join you in having a meeting while walking! It doesn’t have to be that long, just going down to the nearest store for coffee or a snack is enough. Exercise your mind and body by moving your legs to get the blood pumping while absorbing sunlight for some vitamin D to give skin that natural glow and stay awake.
- Strengthen Calves
Feel like your feet are turning into cement? Try pointing your toes while sitting down or standing up! Not only will it stretch your toes and crack some knots, but it will also strengthen your feet and calves to keep it firm. It will relax your lower body and ready your legs ready for your walk to the car or even straight home! Do this as often as you like stretch some muscles and give better leg definition.
- Shoulder Blade Squeezes
When work is building up and you feel like the weight of the world is on your shoulders, why not relax your shoulders with simple exercises! You can sit down, straighten posture, and move your elbows backwards like you’re squeezing something with your shoulder blades, stay in that position for 15-20 seconds and release. Do as many times as you want or need, it will help shake off anxiety.
- Take time to Meditate
This is the easiest exercise you can do at the office that can greatly benefit your fitness and your overall well-being as well. Taking a small time off your day to take a break; close your eyes, clear all thoughts, and focus on breathing is essential to be able to continue on with the day more productively and calmly. Overthinking and overstressing will age our body faster and leave us constantly tired.
Staying in good shape is more important than ever, not only because Hollywood and advertisers dictate so, but because it is good and healthy, it keeps people younger for longer and therefore afford them the opportunity to enjoy a good life.
There are many ways of achieving this ideal, one of which is to exercise in the gym, or at home. The Wonder Core Smart is known to show the best results when used in combination with a diet or proper eating plan. Therefore, for best results, always make sure you stick to a routine as worked out by a doctor or dietician when you use this machine.
It is maintained that when one follows a proper regimen and exercises regularly, body fat will drop and that beautiful six-pick will be within reach. It is not, it is emphasised, a wonder cure, not an overnight miracle, for overweight people. Regular exercise is the answer.
What makes this exercise machine so attractive for many is the fact that it can be used in the privacy in your home. People who have bought the Wonder Core Smart report that the fact that you don’t have to wait in queues at the gym to exercise is a great consideration. Reports also suggest success at reaching goals in terms of firming up muscles, losing some weight and regaining a more youthful shape.
Most clients who have bought the machine remark about the ease of buying the exerciser and the ease of setting it up at home. Many buy the machine in shops that sell sports equipment and other shops that concentrate on home exercise activities. Then of course there are those who log on and find a website that markets the product.
The Wonder Core Smart comes with instructions about how to assemble the machine – also how to disassemble it for when one needs to when it is stored away. And of course it is quite compact making it possible to take it with you when you go away for a break to a destination where it would be practical to use it.
It normally also includes a DVD that takes you through all the steps, some exercise tips, as well as a nutritional guide so that you can form a good idea of how to get the best out of the machine.
The Wonder Core Smart can be used in a number of ways that target one’s core area around the abs. It allows a variety of exercises that combine to deliver results. There are sit ups, push ups, scissor kicks, exercises for the arms and a sit-down cycling feature as well.
The machine’s design is simple and practical: It has a seat and two padded arms from where you do the exercises. There are a number of settings to ensure beginners and those with more experience can all benefit from the exercises. It is easy to follow the instructions and if you belong to the group of people who prefer exercising at home, then you may find that the Wonder Core Smart is a great recommendation.
It can be used by young and old alike, anywhere, any time of the day or night. There are many exercise machines on the market and many of them receive good reports and many less so. Those clients who have bought this one, all seem to give it the thumbs up for a number of reasons, the most important of which are its compact design and ease of use.