Week #2:
Physical activity.
Most people consider this to be a 4 letter word.  But remember the benefits from physical activity. "You can't be healthy without being active. Research shows that no matter what your weight, regular physical activity is one of the greatest predictors of health.  It's also a proven factor in successful maintenance of weight loss."

Why is it Important?
Physical activity is the foundation of health for your body, mind and spirit.  It protects your heart and bones, makes you stronger, give you more energy, and helps you cope with daily stress.  It can give you a spring in your step and a boost in your mood.  That's why no one--not even a naturally thin person-- can afford to be a couch potato!

To start out:

Do it gradually. If you've been inactive for some time, you may not be able to do much activity at first. You'll need to build up gradually.

Break it up. Fitting a 60-90 min. workout in your day can be hard.  So break it up.  It's OK to do shorter bouts of moderate aerobic activity -- even as little as 10 min. at a time-- to add up to your daily goal.

Mix it in. Not all activity needs to come from formal sessions.  Look for ways to be more active throughout your day.  All physical activity adds up to better health.  Take the stairs instead of the elevator. Walk instead of driving if your able.  Get off the bus one stop earlier. At work use your breaks to take a quick walk. There are so many small things you can do that will all add up and help.

3 types of physical activity:

Aerobic:
Aerobic exercise should be the center piece of your physical activity program.  you should try to do it every day -- or at least 5 days a week for 30 min. or more.  It will help build your endurance, strengthens your heart, and increases your lung capacity.  It releases brain chemicals called endorphins, which boost your mood.  And best of all for weight control -- it does all this while burning a lot of calories! Some examples of Aerobic activity are: Brisk walking, Jumping rope, swimming, dancing, hiking, aerobic classes or DVDs etc.

Strength training:
In addition to daily aerobic activity, add strength training 2-3 days a week.  Strength training isn't just a body builders workout, and it won't "bulk you up". It's helpful to tone your body, build your strength, and rev up your metabolism.  Building muscle while losing fat, helps boost your metabolism -- so your body burns more calories, even when you're resting. A few examples are: Weight training machines which come in a wide variety.  Most are quite easy to adjust and use.  Free weights can help you preform many different exercises for many different muscle groups. Resistance band and tubes are highly portable, flexible, safe, and inexpensive.  They're particularly good for lighter resistance training. Etc.

Stretching:
Round out your activity program by adding stretching exercises at least 2-3 times a week. With exercise (especially as we get older), it's common for muscles to tighten up, limiting our range of motion and inviting injury.  Regular stretching can help fight this trend.  It can give you longer, looser muscles and increase your range of motion.  It also promotes circulation, improves your strength and balance, and helps condition your muscles for other exercises.  Make it a habit to stretch after your aerobic exercise sessions- or add a couple of 10-15 min. stretching routines to your weekly plan. Some examples are: Yoga or Pilate's.

Some tips for success:

Consider your interest. You're more likely to take up and keep up a new habit if it reflects who you are and what you like to do.
Schedule it. Decide on a specific time for activity every day.  Then keep this appointment.
Find a buddy. Having someone to exercise with can help you stay on a regular schedule and make fitness more fun.
Set goals.  Meeting a challenge is a great motivator.  So set your sights on an activity goal.
Mix it up. Like anything you do regularly, exercise can become a grind if you don't have some variety as you go along.  SO change your routine every so often.
Make it a family affair. Don't just be an example-- get your loved ones moving with you.  Walk after dinner as a family.
Think progress-- not perfection. Don't worry about "failing" at physical activity. Changing your lifestyle isn't a win-or-lose, all -or-nothing, short-term proposition.  It's about making healthier decisions day by day, and climbing back on the wagon when you slip up.
Remember your reasons. Remind yourself why you're exercising: Less anxiety and depression, more energy, a healthier heart, stronger bones, and lower your risk for diabetes and other illnesses.

For more help with strength training visit:
Get fit from SelectHealth at:
www.selecthealth.org/getfit