TWENTY SMALL DOABLE STEPS TO FITNESS

 By Gloria Keeling

Here it is the end of January. How are you doing on your New Year’s resolutions? I know many of you have been successful and others of you haven’t. Whichever group you belong to I bet the following suggestions offer one or more ideas you will want to implement. Here are some simple, natural ways to change your daily behavior and increase your fitness level.

You will notice we are suggesting you stop using some of your labor saving devices. They enable us to go through life without having to move our bodies. The simple act of stirring a cake mix by hand, rather than with an electric mixer, is a perfect example. The stirring uses energy, which translates into calories burned, and it strengthens your upper body muscles.

Of course this is going to take time. There is no way to fake fitness. To be physically fit you have to spend some time. If you aren't doing it through participation in a sport, or working out in a gym or exercise class, you will have to build it back into your everyday behaviors. I believe we should make these changes even if we are working out! It’s always going to be to our benefit to have as active a life as possible. Some of these are obvious and you’ve heard them before. But the question is, are you doing them? Perhaps this reminder will help get you on track.

Remember, don’t try to incorporate all 20 of the steps in one day. You will only discourage yourself. Use our tried and true method of making successful lifestyle changes, “small, doable steps.” Good luck and e-mail me and let me know how you are progressing. I do my best to answer all e-mails.

1. Take the stairs instead of the escalator or elevator. This will not only strengthen and tone your leg muscles it will do the same for your heart and lungs.

2. Park in the distant stalls in parking lots and walk into the facilities (as long as it's safe to do so).

3. Plan on taking a walk 3 or 4 times a week with a friend. You will keep each other motivated and, because you won't want to let each other down, you will stay committed. Start with a couple of blocks and add on a little at a time. If you have to do an errand close to home, walk. Walking is one of the best exercises for human beings. Don't underestimate its value. We are built for walking; it is our natural state of locomotion. When you walk, swing your arms and breathe deeply and you will increase your circulation. The rhythm of walking will put your mind in a state of relaxation.

4. Place the things you use the most in your kitchen on the highest and lowest shelves so you have to stretch and bend often. We call this "kitchen yoga".

5. Put your telephone at the top of a flight of stairs (if you have one) or in the least used room so you have to run when it rings. Once you answer walk around the room while you talk rather than sit down.

6. Hide (or throw away) the remote control for your TV... also stand up during commercials (or even during the show) and step side-to-side or march in place. There's about 10 minutes an hour of commercials. If you watch TV four hours a night you are getting 40 minutes of exercise a day just doing this. More if you watch more hours. You might alternate with some abdominal crunches to help flatten your tummy.

7. When standing in lines such as at the grocery store or the bank, strengthen your postural muscles by relaxing your knees, pulling in and up on the abdominals, squeezing the buttocks, lifting the chest and relaxing the shoulders. No one will know what your doing but they'll notice how confident and alert you look. Take ten deep breaths while you do this exercise and by the time you finish your wait will be over. 7a. By the way...deep breathing is an exercise of it's own. Every time you think about it take a few deep breaths. This will strengthen the lungs and all of the muscles required for breathing.

8. Pump your own gas and wash your windows every time you get gas. Check your tires and oil while your at it and you'll not only be bending, stretching, breathing and burning calories you will be extending the life of your automobile.

9. Stop going through the car wash. Wash your car once a week and wax it once a month. Vacuum it too.

10. Work in your yard or garden. This is not only physical exercise it is also a terrific stress reducer. Studies have shown working outside helps keep your heart healthy, strengthens your immune response and lowers blood pressure. It's fun and productive. A beautiful flower or vegetable garden raises the spirit.

11. Put on your favorite upbeat music and dance around your living room for half an hour 3 or 4 times a week. Have lots of fun while burning calories. If you do it non-stop just this side of breathlessness you will be doing aerobics and will really help your cardio respiratory system (heart and lungs).

12. Play with children. Take some kids to the beach or pool and don't sit and read a book while they swim and build sand castles...do it with them. If it's winter get out there and make snow angels, snowmen, have a snowball fight, sled down a hill. Get in the child play mode. They are non-stop. They burn calories constantly. Wrestle with your kids or grandkids...play ball, jump rope, play hopscotch...you get the idea. If someone thinks you look silly...well that's their problem isn't it?

13. Carry in one bag of groceries at a time. This will require repeat trips to the car and will also save your back and shoulder muscles from strain.

14. Cut your own lawn. If you have a small yard use a hand mower...if you have a large yard use a power mower. Get rid of the ride mower unless you have an acre or more.

15. Walk the dog together as a family (or just walk)...preferably after dinner. Remember the worse time to sit and absorb calories is after a big meal. Get up and move. Clean up the table, do the dishes, putter around...but MOVE!

16. When sitting in the car in traffic do Kegel exercises to strengthen your pelvic floor muscles. Also work tummy muscles by pulling your belly button to your spine and holding for the count of eight, repeating until you feel tired in the muscles.

17. If your mailbox is on a post by the road pull into the garage and park and walk back out for the mail. Perhaps walk to the end of the block and back while you're at it.

18. To help improve your posture sit up very straight and then place a piece of adhesive tape on your back from shoulder to shoulder under your garment. Every time you start to slump the tape will tighten and remind you to straighten up.

19. Organize monthly neighborhood community clean-up activities. Get a group of dependable people and pick an area to claim as your own…perhaps somewhere where children play, or a stretch of roadside, or a local beach, park, hiking trail, etc. Clean anywhere that litter accumulates. Community service is another of those activities that has a positive effect on the heart and immune system. Our beings like feeling useful. Take healthy lunches and have a picnic when it's over.

20. Plan a trip to the country on the weekend. Once you arrive, do something...walk, swim, hike, bike, row, even if it's only for a little while. Our immune systems like being outside, in nature. We are animals after all, not vegetables or minerals. Take along someone who doesn't have the ability to get out in nature. Once again, service is a potent medicine. If you can’t get to the country get to a park.

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