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Joan Mellum, Fitness & Lifestyle Coach
1. I do at least 20 minutes of nonstop vigorous activity most days.
2. I use the stairs instead of escalators or elevators whenever possible.
3. I regularly participate in lifetime sports, such as cycling, swimming, yoga or pilates class.
4. I am more active than sedentary.
5. I enjoy a variety of physical activites.
6. I usually warm up before starting an exercise session and cool down after I exercise.
7. I plan regular time for exercise.
8. I take in about the same number of calories as I burn.
9. I eat nutritious meals and snacks and avoid consuming high-fat and sugary foods.
10. I get at least 8 hours of sleep.
1. Write down your goals. Be specific, as you set challenging, yet attainable goals.
2. List what you will do to reach the goal.
3. Consider the help of a fitness or lifestyle coach (It can make all the difference in the world - having someone guide you to success).
4. Set a reasonable time frame for reaching your goals.
5. Establish checkpoints.
6. Reward yourself for successes in non-food related ways.
" The future belongs to those who believe in the beauty of their dreams."
Eleanor Roosevelt
Strength training has many benefits including changing body composition, preventing osteoporosis, and mainitaining functional strength.
Your heart is a muscle that needs to be strengthened. Aerobic activity also plays a key role in weight loss by burning calories.
As you age, you naturally lose balance and flexibility. Making this a part of your program will help prevent injury, as well as falls as you age.
Continue checking here for Tools and Ideas to reach your fitness goals. Remember, improving Activity & Fitness is a lifestyle change.
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