We all know that a sedentary lifestyle will cause you to put on the pounds. Many people loathe going to the gym and list many excuses why they don’t have time to exercise. The reality is that fitness is a choice. You decide whether you’re going to do it, and you fit it in your schedule. However, if you make moving as much as possible a part of your daily routine, you probably won’t need as many trips to the gym. Here are some simple tips:
1. If you have a pooch, walk the dog daily. A 30 minute walk per day will benefit you and your dog.
2. Listen to your favorite dance music while you are walking. Research shows that the music can help you burn more. According to the article, “ACE-sponsored Research: Exploring the Effects of Music on Exercise Intensity” quoted Costas Karageorghis, Ph.D., from London’s Brunel University School of Sport and Education, one of the world’s leading authorities on music and exercise: “Music is like is a legal drug for athletes. It can reduce the perception of effort significantly and increase endurance by as much as 15 percent.” The article shows the upbeat music can maximize your workout:
Over the past 20 years of research, Karageorghis has identified three primary things about music that could possibly influence exercise performance: 1) the tendency to move in time with synchronous sounds (e.g., tapping your toe in time with music or the beat of a drum); 2) the tendency of music to increase arousal (e.g., the desire to move rather than to sit); and 3) the tendency for music to distract the exerciser from discomfort that might be related to exercise.
Buoyed by Karageorghis’ landmark research, Foster and John Porcari, Ph.D., have supervised more than half a dozen research studies on the effect of music on exercise intensity. As a whole, that body of research further supports the notion that synchronous music tends to drive exercise intensity (i.e., the faster the beat, the higher the intensity). Researchers also clearly identified the effect of increased arousal related to the tempo of music, thereby making intense exercise seem less stressful.
3. Listen to high energy music like salsa while doing simple household chores to help you move faster. Play your favorite dance music while you are cleaning the house, you’ll find yourself moving faster with the rhythm and enjoying everyday tasks.
4. If you live within walking distance to shops, do your errands on foot.
5. Instead of circling the parking lot for the closest spot, park in the back and walk.
6. Take the stairs in buildings instead of the elevator.
7. Do squats while brushing your teeth.
8. And if you spend any time in front of the television, you can easily do push ups, sit ups, squats and dumbbell repetitions while you are watching your favorite show.
Follow these simple tips to create a more active lifestyle. The more you make moving a part of your lifestyle, the more fit you’ll become and you won’t even realize you are working out.
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