Physical Activity and Progress Tracking Sheet

Make measurable progress in reasonable Time

It is easier to stick to an exercise routine if you can see the benefits. Note down your progress in a track sheet. The results will keep you motivated.
Are you fitting loose in your pants? Was the previous gardening session easier on your back? Congratulations, You are on the right track!

Recognizing these little improvements can enhance your motivation to EXERCISE. Reward yourself when you have reached the GOAL!

“You are one step closer every day, so don’t give up today”

Get Start with Walking

The secret behind getting ahead is getting started. The first few days of a new walking activity can be challenging. Most of us may find it difficult to wake up early and go for a walk. Don’t give up on it! You will start loving the benefits of walking.

“Walking is an excellent form of exercise for people of all ages and abilities.”

Tips to make your walk easy and comfortable

• ➤ Find a partner or group of people to walk
• ➤ Select a good location for walking, let it be a flat terrain, an open garden, a park, area which is with minimal traffic and peaceful.
• ➤ Ensure that you are wearing appropriate footwear to avoid pressure and pain in your foot while  you walk. Wear shoes with thick flexible sole, which cushions your feet and absorbs shock.
• ➤ Take your vehicle if the walking area is far away from your place. Wear clothes that will keep you dry and comfortable

Points to know-

Find a safe place to walk

• ➤ Check whether the place you opted for walk is with enough lightening and side walks
• ➤ Do not work out too hard, start with minimal distances for few minutes if you are a beginner

Split your walk into three parts

• ➤ Initially walk slowly for 3-5 minutes.
• ➤ Increase your speed for the next 5 minutes for a fast walk.
• ➤ Finally, cool down: walk slowly again for 3-5 minutes.

Schedule to walk at least thrice per a week to start

• ➤ Slowly add on 2 to 3 minutes per week to get habituated with fast walk
• ➤ If you feel that, you are able to walk fewer than thrice per week. Do not rush! Brisken the walk more slowly.
• ➤ If you are habituated with the slow walking, plan to begin walking faster, going farther, and walking  for longer span of time

“Walking is the world’s oldest exercise and today’s modern medicine”.

How does Physical Activity make you feel?

Happy Smart Energized Strong Calm Attractive

Do you know that ‘Walking aids in the release of Happy Hormones in the body.’ That’s right!

Oxytocin– Creates intimacy & increases fidelity
Serotonin– Gets you out of depression
Dopamine– Motivates you to take actions towards goals
Endorphins– Helps in alleviating your anxiety
So!! You feel Hapiee

An early morning walk is tonic for a healthy life

For Beginners: Easy tips on starting physical activity

Get active… Get moving
Make physical activity a part of your daily life

At PlAy
At HoMe
At WoRk
On the WaY..
That’s active living!

Physical activity includes any form of movement that you do for at least 10 minutes including walking, housework, gardening, jogging, lifting, dancing etc.

Most important: Have Fun while being ACTIVE!!!!

Safety Precautions

Being injured during a workout sucks! Improper physical activity can cause sprains and busted bones. The right facts and proper training prevents injuries.

This article contains some protection tips to evade injuries during physical activities.

(A) Sport Injuries

“Prevention Is Better Than Cure”

• ➤ Always use proper cricket boots with studded soles, gloves, thigh pads, and abdomen and arm guards
• ➤ While running, wear well-padded and impact-absorbing shoes. It protects your heels and arches of the feet
• ➤ Use helmet and protective pads while cycling

(B) Climate Injuries

“Winters Or Summers….Avoid Getting Injured”

COLD:Generally, if you pay attention to the slick and slippery surfaces, coldweather workouts are safe

• ➤ Wear layers to cover your skin
• ➤ Wear a warm hat
• ➤ Plan a shorter workout
• ➤ Try to get out mid day when days are warmer and the sun is out

SUMMER

• Always apply a sunscreen while exercising in daylight.
• Wear a hat and light-weighed, light colored and loose fitting clothes.
• Take plenty of fluids, juices after the workout session
• Try to choose early morning or evening timings, as it is cooler outside.
• Be aware of signs of overheating: too much sweating, nausea, clammy skin, feeling cold, feeling headache, or getting cramps. Stop immediately.

(C) Points to remember – Beginner

If you are a beginner then you must be eager to go to the gym but you should first focus on fitness before two months of your start.

These suggestions can help you,

• “Start Simple,” let’s say 30 minutes brisk walk, or slow jogging or slow running.
• If you have started workout in a gym, follow your gym instructor.

Some Useful Tips

• Do not exercise with an empty stomach or after full meals
• Give a quick warm up
• Do not exercise when ailing or sick
• If complications occur when doing exercise in sick, then seek medical advice as early as possible.
• If you are pregnant, discuss your exercises with doctor
• Do not play loud in your headphones, you may not hear the horns or sound of vehicles while jogging on roadside

“The benefits of staying active outweigh the risks of injury”

Set a goal! Make a move!

In order to succeed in attaining a goal, we must first believe that we can do it!

Goal setting is an important way to help increase your physical activity, as it accords you with something to plan up and work towards it. Setting a goal provides you with a way to measure how well you are doing over a period.

Have a look, we have few tips that aid your goal setting. Go ahead and do it!

Be realistic in setting goals. Remember that most of us will never be world-famous athletes or supermodels. Think about what is possible and achievable for you. Be specific and write down your goal; do not make your ultimate goal a general statement.

Example:
Goal – I want to lose weight.
Well, how many kilos or pounds? By when do you want to lose it?
Remember – Never leave your goal as an open-ended one and never compromise on it.

Challenge accepted!

Set up short-term goals

Short-term goals are specific daily actions or behaviors that lead to achieving your ultimate goal. Know your starting point. Pick up any activities that are comfortable and realistic, build it slowly at a pace that feels right for you.It does not matter how slowly you go as long as you don’t stop.

One mini goal might be to exercise on all or most of the days of the week. The more you achieve, the more motivated you will become.

Example: If you want to walk, set a goal that you should begin with simple achievable goals like “I should walk for 30 minutes thrice a week.”

Set up medium-term goals

You can set up a medium-term goal. Once you achieve your short-term goal; your medium-term goal should be of more duration and intensity compared to your already achieved short-term goal.

Example: If you have planned for walking up to 30 minutes every morning and have achieved the task, then your medium-goal should be like “I should walk for 45 minutes every morning.”

The cumulative effect of short-term goals leads you to complete a medium-term goal. This leads you in achieving the long-term or ULTIMATE goal.

Set up long -term goals

Long-term goals require ample of time and planning. Set new goals when you have accomplished with the previously set goals. Set challenging and realistic goals.
If you are planning for any kind of physical activity for 30 minutes each day, try to increase by 10% each week or for example walk up to 60 minutes or speed up your walk without change in the duration. Participate in events such as “Walk for a Cause”. These are fun events can be done with groups and buddies, which will make the walk interesting, rather enjoyable.

A Goal without a Plan is nothing but a Wish…..Here is the Plan!!

Set the goal, Make a plan, Get to work, Stick to it, Reach the goal.

Setting the goal is an easy task. Achievements are obtained only when you have determination to follow the goals. If you are trying to become physically active, realistic and well-planned goals keep you focused and motivated. Different fitness goals require different approaches. For example, weight loss requires you to regularly burn more kilocalories than what you consume.

An effective strategy would include:

• ➤ Exercise for at least 30min on all or most days of the week
• ➤ Choosing activities like aerobics, swimming, running, and dancing

If your goal is to stay fit, physical activity such as walking can be opted for. Walking 10,000 steps per day i.e., around 8 kilometers is essential to attain a health benefit. It is very difficult to walk those many steps on the first day itself. Increase the number gradually to reach the goal.

Monitor your progress regularly

If your goal is to stay fit, measure the number of steps you walk and get an idea of your progress with the help of a pedometer.

If you are exercising to lose weight, record your exercise sessions and weekly measurements. Include incidental achievements like feeling more energetic or fitting into a smaller pair of jeans. Ask yourself if what you’re doing today is getting you closer to where you want to be tomorrow If yes, never forget to reward yourself for all you have achieved.

Celebrate the progress.

Tips for Housewives

Housewife Fitness

Kind attention CEOs of Home!
Most of us are busy living a sedentary lifestyle. Busy lives have narrowed our physical activities, thereby affecting our health day-by-day. Especially IF YOU ARE A HOUSEWIFE, then your role could be even more challenging. And definitely you know the reason….Your Unfixed Unpacked Schedule!!

Only you know how much difficulty you face while settling your routine. It is time to start prioritizing your health by including simple efforts to make yourself physically more active. After all, you deserve a stress free and happy life.

This article entails some useful tips for housewives, which guides them to be physically active and ultimately keep them fit and happy.

Start With a Walk-

Why?
It’s easy, and safe!
It costs nothing, but health!

Family walk

It is the simplest way to start your journey towards physical activity. It’s an excellent approach, which even helps you to get some one-on-one time with your family. If interested, you may even flavor it up by exploring new neighborhoods.

Mall walk

Some of you must be tired of the idea of walking outside, especially during extremes of temperature. Don’t worry, we have an idea- Reach to your local mall instead. Walk in a leisurely way, and revive yourself. Do window shopping, watch people around you and move around in a climate-controlled environment.

Walk with your dog

If you are alone at home and have a dog, take it out for a walk. You will surely beat the stress and even more interestingly, your dog will thank you for this!

Walk and talk

Most of the ladies spend pretty good time sticking to their mobile phones, talking to their loved loves. Why not make this talk session a healthy one?
Yes, start walking while you are talking. Make this a habit and feel the difference.

Team Activity-

Gather your buddies and do any activity you all like. It could be dhandia, indoor and outdoor games or anything of your choice.
If you feel uncomfortable or embarrassed with the body movements in an outdoor area, then just opt for indoor activities like skipping ropes, sit- ups, or plunges.

Stairs –

Be determined to use stairs every time you go up on the floors of a building. It is an excellent activity which increases your step count.

Tune the Fitness-

While watching your favorite T.V show, do not just lie on your couch. You can walk, or exercise your legs, neck, or shoulder. You can also do sit-ups, plunges, jumping jacks or skipping ropes.

Get Up and Dance-

Many among us just relate dancing to fun. Yes, undoubtedly, it is a fun and also a benefit for your health. It increases your body endurance, improves your lung condition, and tones your muscle. And to top it up, it manages the weight well.

Other Miscellaneous Tips

• ➤ Commit yourself to watching T.V only while doing a physical activity.
• ➤ Try involving in activities like gardening. Water the plants using a bucket instead of spray jet gun
• ➤ Prefer to do some activities on your own rather than hiring a person
• ➤ Try to stretch your arms by keeping the regular useful kitchen stuff at farther corners.

“No magic herbs can substitute the need for actual physical activity”

Overcome Hurdles

You might be among lazy folks if you have an excuse. Sometimes it really gets difficult for most of us to find time and interest to include physical activity into our daily life.

We all could come up with many excuses to avoid physical activity.

• ➤ No time
• ➤ Low energy
• ➤ Fear of Injury
• ➤ Occupied with family

The toughest part here is getting off from the comfort zone. The fact is your body urges for regular physical activity. Clear the mind block today, pull up your socks and hit the floor. This article entails effective and practical approaches to exterminate inactivity from your routine life.

(A) People with “NO TIME” excuse

Fix time:

• ➤ Try to get one or two 10 minutes block for which you can be active
• ➤ Gradually increase this time to three 15 minutes block or two twenty minutes block

Small Modifications In Daily Routine:

• ➤ Try to take out some time with your family for making it as an active time even if it is just ten minutes
• ➤ If you have a dog, walk with it
• ➤ Try to park your car or bike a little farther away from your destination.
• ➤ Try to go for a walk during your lunch hour.

(B) “TOO MUCH FAMILY INVOLVEMENT” excuse

• ➤ Try to get one or two 10 minutes block for which you can be active
• ➤ Go for a family walk together
• ➤ Play running games with your children
• ➤ For some time, play a music CD and dance with your children
• ➤ Plan any outdoor activity with your family.
• ➤ Teach your kids how to dance, how to play cricket, basket ball or football

(C) People with “NO ENERGY” excuse

It is actually lethargy – You have to be active to be energetic

• ➤ Morning time could be very refreshing for the activity
• ➤ Try to intake plenty of fluids all throughout the day to keep yourself active
• ➤ Count your daily physical activities. Even if you are climbing up the stairs, walking upto your car, cleaning house

(D) People with “FEAR OF INJURY” excuse

• ➤ Start simple. A brisk walk would never harm you
• ➤ Before doing physical activities, warm up your body and cool down in the end
• ➤ Wear proper footwear
• ➤ Try to choose loose fitting clothes

(E) People with “SHY OR EMBARRASSED” excuse

• ➤ If you are embarrassed of body movements in an outdoor area, do it indoors
• ➤ If you are uncomfortable with the dress code for gymming or swimming, try to check out for the availability of changing rooms or rest rooms.
• ➤ Wear proper footwear
• ➤ Try to choose loose fitting clothes
• ➤ Try to start your activities with a beginners group

“KEEP CALM and OVERCOME OBSTACLES”

Tips for working professionals

DESKERCISE…..Stretching Exercises at the Desk

Exercise in office-

Most of us think that exercise in office is possible only if we have a gym facility at our work place. Here are some useful tips which help you to get moving at your workplace now.

Creative Ideas at workplace

Exercises and stretching at frequent intervals at your desk improves your fitness levels and health.

With a little innovation at your office desk and a chair, perform exercises like stretches and crunches right from your desk. Don’t worry about your colleagues who laugh at you. Believe us; very soon, they will be following in your footsteps.

Here are some of the classic creative ideas to do physical activity even during office hours.

• ➤ Walk over to your colleague’s desk to drop or pickup a file.
• ➤ Have a standup meeting with your team.
• ➤ Walk fast or play at break time.
• ➤ Stand while talking on the telephone.

Use stairs instead of elevator or lift.

• ➤ Climbing stairs improves heart and blood vessel health and reduces obesity
• ➤ You burn 1 calorie for every 10 steps
• ➤ You burn 1 calorie for every 20 steps you climb down.

At least make a move every 2 hours and walk or give slight warm-up for your body which relaxes it.

• ➤ Carry your tennis or badminton rackets along with you and keep them handy in the office. ➤Whenever time permits (before or after office hours) enjoy a game or two with your colleagues.
• ➤ Plan an hour during a week for yoga. Find out the one in your team who is familiar with and bring it on.

Take away –

• ➤ Squeeze into short walks throughout the day. Do not sweat for a full workout
• ➤ Get up 30 minutes earlier twice a week and move your body. After adjustment, add another day to your routine
• ➤ Walk more and drive less. Prefer to walk the maximum distance as possible. Avoid opting for car, bus, or auto-rickshaw
• ➤ Go for a walk during your coffee break or lunch
• ➤ Start pacing your walk to a level where your heart beats are raised
• ➤ Use stairs instead of the elevator
• ➤ Prefer taking two steps at a time
• ➤ Get up from your chair and move around for short intervals
• ➤ Stand whenever possible and request your co-workers to have standing meetings too

“Physical activities in office will increase the productivity and can be an excellent team building factor”

Step counter – PEDOMETER

When you want to start an exercise program, it is important to have measurable, achievable goals. Self-monitoring components like pedometers help to count every move you make.

A pedometer is an electronic device that counts each step you walk by detecting the movement of your hips. By positioning it correctly, it records each step every time your hip moves.

Do you know how to use it?

Most pedometers are relatively easy to use and maintain. Once you’ve chosen the one that suits you best, you can get started:

• ➤ Clip your pedometer onto your waist band or belt.
• ➤ Ensure that the pedometer is snug on your hip and lined up above your kneecap. Make sure it’s in an upright position or it won’t record your steps properly.
• ➤ Set the counter to zero and walk 20 steps. Then check the display to ensure the pedometer accurately records the number of steps.
• ➤ Change the battery as soon as you notice the digital display fading.
• ➤ Treat your pedometer with care. Shaking it will alter the step count and dropping it could break the crystal inside.

Before starting your pedometer program, you should consult your physician. If you’re physically ready, all you have to do is invest in a comfortable pair of walking shoes, strap on your pedometer and you’re ready to go!

How many steps should I walk every day?

• ➤ Under 5,000 steps per day, you are not getting enough physical activity.
• ➤ 5,000 – 7,499 steps per day is the average activity
• ➤ 7,500 – 9,999 steps per day are good enough
• ➤ 10,000 or more steps/day is an excellent target and puts you in the “active” category.
• ➤ More than 12,500 steps per day puts you in the “highly active” category and ensures you are attaining many health benefits.

The Step Diet: What is it?

The entire STEP DIET premise is simple: Walk 10,000 steps a day

Tips to increase your step count and add more physical activity to your day

100-1,000 steps

Changing simple habits would add up more steps to your day. You can get off the bus one stop sooner. If your destination is in the 5th floor, get down the lift at the 4th floor and take the stairs. A brisk 5 minute coffee-break walk or walking over to talk to neighbors are other ways of increasing your step count. These simple changes in your daily life would account for your steps.

1,000-5,000 steps

To reach these numbers of steps, you will need to state adding in walking on the spot while you are on the phone and a 20-minutes coffee-break walk at your office. You will need to make a conscious effort to get up from your desk a few times a day and walk for 5-minutes. You can get active around your home by cleaning and gardening. Gardening is really very interesting!!!! Try it out.

5,000-10,000 steps

For achieving 10,000 steps per day you would need to be more committed. Don’t worry; it’s easy!! Aim to use the stairs for 5-6 times, walk for 5km, taking a 30-minute walk with your dog, and 10 minutes walk after breakfast, lunch, and dinner.

Reaching 10,000 steps every day will help you feel you’re really exercising. Do you agree?

This is the point that makes you feel good about yourself because you’re truly starting to live an active lifestyle.

Are you walking fast enough?

If finding time to exercise is difficult for you, try to increase your number of steps in less time.

Check out!! Here are four paces to consider.

S = SOCIAL WALKING, Slow pace where you can maintain a conversation easily.
B = BRISK WALKING, you can still talk but are a little out of breath.
F = FAST WALKING, talking is very difficult.
P = POWER WALKING, go as fast as you can while pumping your arms, you can’t talk while doing this.

Tips for using PEDOMETER

• ➤ Do not use pedometer during swimming as it is not water-proof.
• ➤ Wear pedometer everyday to track your steps and progress accurately.
• ➤ Pedometer counts the steps even when you are running, climbing, or hiking. It doesn’t count the intensity of steps.
• ➤ Many multi-functional pedometers are developed in the market which may include speed, elapsed time, calories burned and steps per minute. Each new feature will pose the additional cost. Choose any pedometer to track the status of walking.
• ➤ Calculating distance is easy. 2000 steps are equal to about 1.6kms or 1 mile. From this calculation you can figure out the distance travelled per day.
• ➤ To prevent stiffness and increase flexibility, warm up for five minutes of medium paced walking, followed by few stretches to your legs.
• ➤ Step counters do not work correctly if attached to your shoe.
• ➤ Be sure your step counter is attached firmly at all times. If it is tilted or flops around, it may miscount steps.
• ➤ Wear your step counter all day, from when you get dressed in the morning until you go to bed at night.
• ➤ Remember to set your step counter to zero at the beginning of each day.

“You don’t need to run marathons to control your weight, just strap on a pedometer and lace up a pair of sneakers- get moving.”