fitness

Housework does count for more than just cleanliness!

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Sometimes you’re in no mood to exercise, despite what you know you should be doing: The Centers for Disease Control and Prevention recommends adults get at least 30 minutes of moderate-intensity physical activity nearly every day.

But there’s good news: What you’re already doing counts!

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The CDC says “moderate” housework is an acceptable form of exercise. This includes inside activities such as scrubbing the floors, washing windows and moving light furniture and outside work such as washing your car, mowing the lawn and gardening.

So how does your regular housework routine measure up? These statistics from www.Caloriesperhour.com are for a 150-pound, 35-year-old woman doing 30 solid minutes of everyday chores around the house. Plus, to help you burn even more calories, we’ve suggested a few other activities to give you a really beneficial in-home workout.

Type of housework METs (metabolic equivalent total) Calories burned per half-hour Add light calesthenics (119 cal.) Add disco dancing (153 cal.) Add jogging in place (272 cal.)
Doing laundry 2 73 192 226 345
Making the bed 2 68 187 221 340
Cooking 2 85 204 238 357
Washing the dishes 2.3 78 197 231 350
Ironing 2.3 78 197 231 350
Dusting 2.5 85 204 238 357
Sweeping 3.3 112 231 265 384
Vacuuming 3.5 119 238 272 391
Scrubbing the floors 3.8 129 248 282 401
Rearranging furniture 6 204 323 357 476
Yard work 5 170 289 323 442
Washing windows 3 102 221 255 374
Washing the car 3 102 221 255 374
Gardening 4 136 255 289 408
Mowing the lawn 5.5 187 306 340 459
Raking 4.3 146 265 299 418
Shoveling snow 6 204 323 357 476
Carrying a small child (up to 15 lbs.) up and down stairs 7.5 289 408 442 561

 

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Let’s go!

Wendy

Yoga for Dumber than Dummies!

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If you remember, I tried Yoga for the first time a few Friday evenings ago and mentioned I would come back and talk about my experience.  To be honest, I have simply put this off because of how ridiculously dumb I felt after my very first EASY Yoga workout.  Oh, and the aches and pains I had for days afterwards…I have felt so ashamed to even share with you all!  I went at this so ill-equipped.

The workout I used I now have come to love.  It is relatively easy and very gentle, and I especially appreciated that there are three instructors to exercise with based on your level of expertise.  You can find this DVD here:Image

I think the most important thing one can do before a Yoga workout is to review the different postures, especially if you have never performed Yoga before.  That was my first mistake!  It was very difficult watching the TV at the same time as I was engaging in the exercises, which I had never before done, and I truly believe this caused my neck to ache for days afterwards.  Yoga is supposed to relax you, and all I felt was extreme stress during my first workout because I had not properly prepared.

Here is a great site for a simple review of basic Yoga positions as well as more advanced techniques for relaxation, prenatal and back pain: www.yogadownload.com.

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Secondly, water is so very important after a work out.  Why?  Some yoga exercises squeeze and soak your kidneys, which releases toxins in your body. You need to drink water to help flush out those toxins.  I did not do this, rather I had a glass of wine!  Dumber than a dummy!  All my body toxins just settled back to their original locations and it felt like they multiplied because I felt so stressed trying to get the positions right!  I truly could hardly move the next morning.

Breathing is another important part of Yoga.  I found I was holding my breath through many of the exercises!

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You should have the ideal automatic breathing pattern.  This slow and relaxed diaphragmatic breathing pattern provides the human body with superior body oxygenation: about 2-3 minutes for the DIY body-oxygen test (stress free breath holding time after usual exhalation). There are many other effects that correspond to the ideal breathing pattern. You can find them on many Web pages devoted to the ideal breathing pattern for Yoga.

Additionally, the body and cells require oxygen 24/7.  (A Yoga novice can practice in the best yoga sessions, but if he or she sleeps on their back at night, or breathes through the mouth while sleeping, all the positive effects of yoga practice will be demolished by tissue hypoxia and free radicals generated during sleep.)

Here are some other additional Yoga tips I have discovered:

Motivation for Yoga
You should examine your motivation behind trying Yoga. Many students are happy with improved form and physique. To this end, they try impossible poses which may be beyond their capacity. They should remember that Yoga has physical, emotional, mental and spiritual benefits.  Sometimes, instead of trying a difficult pose, the student may be better served performing a simple one.  

Don’t Try for Yoga Perfection
You may have seen perfect Yoga poses in a picture or video. Do not try to imitate the seeming perfection of the pose. It may have been morphed, for all you know. Striving towards superficial Yoga perfection can be dangerous. So, do not sacrifice your body trying the perfect pose. Rather than trying to contort yourself into a pretzel, focus on how your mind and emotions feel when you do Yoga.

Form Over Feeling
One of the main Yoga dangers is putting form ahead of feeling. This tendency is becoming widespread, leading to increasing Yoga injuries.

Yoga Injuries
Straining too hard can cause back injury, bone spurs or tendonitis. These injuries can be slow to manifest. Even some seniors, denying their age, try to perform poses which are too difficult for them. Take care not to fall into this trap. Trying too hard can cause injuries which may take many years to manifest. And, it may take some more years to rectify the damage. Therefore, do Yoga poses within your limitations to prevent injuries.

Summary

I really hope my mistakes and tips about Yoga have helped you!  Remember to relax, breathe and know your Yoga positions before attempting a DVD, and especially drink your water after your workout!  If you are just beginning Yoga or are interested in giving it a try, taking a class with others is a fantastic idea to have hands on guidance with your session.  Otherwise, if you already enjoy Yoga as part of your lifestyle, I think you would really enjoy the DVD I myself use.

Have a lovely weekend,

Wendy

My Happy Thought

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I received an e-mail about an hour ago that just made my day. I just had to share.  It was from my mother.

Her joy just radiates.

“Thanks for the great tip. Went to Curves and had a ball. I got there about 11:00 AM and there were about 6 older women about my age and a couple of them around 80 years old, which made me feel in the right group. They were so friendly and told me they were a bunch of huggers and loved to hug and gave great hugs and then they all came and hugged me and introduced themselves. They are hoping I come when they are there and said they have a lot of fun and goof off a lot but always get there workout done. They dance around like I did on the little squares and looked so cute doing it. They were such a friendly group and said sometimes they go to lunch afterwards but not too often, maybe once a month. As they left they each came and hugged me again and they all hugged each other. The trainer was terrific and I just really had a great time and had a good workout. Wow, it really is quite a good workout and uses all your muscles. Am looking forward to continuing and to the new friendships. What a great bunch of ladies and I know God was directing the whole thing since they fit my age level and silliness. I just loved it all. Thanks for introducing me to Curves.” –Ginger B.

The resistance used in the Curves program is especially excellent for combating osteoporosis. I love that my workouts do not hurt my neck or hurt me! I have herniated discs and other spine problems involving my neck from an automobile accident years and years ago, so I have to be very careful, and I stay away from weight use with my upper body. Rather, I use my own muscles for strengthening and resistance during their fantastic 30-minute cardio workout.

The overall benefits my mother is going to gain to her health by joining Curves are just immeasurable. This led me to think about relationships and how important it is to have some kind of belonging with others. The Merriam-Webster Dictionary defines “belonging” as “a close or intimate relationship.” We as humans, need to belong. To one another, to our friends and families, to our culture and country, to our world. Isolation, loneliness and low social status can harm a person’s subjective sense of well-being, as well as his or her intellectual achievement, immune function and health.

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Since I made changes to my fitness, nutrition and added Shakeology as part of my daily meals, I can testify to the amazing benefits I have received. I no longer have bilateral hip or bilateral feet/ankle pain that I was having on a daily basis from my rheumatoid arthritis. I have lost weight at a healthy level, not rapidly (sure to come back) from some quick fix diet or over-the-counter protein shake. I have made healthy lifestyle changes, I am making precious progress and I feel so good. This is why I would love to help you on your journey for success. I would feel honored, actually.

Accountability and belonging to one another is a healthy choice we all should make and Keep Choosing Consistency day in and day out.

Have a lovely weekend,

Wendy

P.S. Please contact me at any time if you would like more personalized FREE coaching and take a look at Shakeology, which is something I cannot imagine ever going without in my life. I am putting the link to the ingredients here: http://cdn.trek2befit.com/downloads/Shakeology%20Ingredients.pdf

Go take a look!  🙂