Say goodbye to fatigue
It seems paradoxical, but being sedentary can make us feel tired, whereas getting
regular exercise can help us feel more energetic. So, how do you go from one
stage to the other?
The key is to replace old sedentary habits with new, active ones. Do it one
small step at a time, and reinforce your progress by noting all the payoffs
of your new routine — like those bursts of energy.
Your five-week plan for high-energy habits
Add these good habits to your everyday routine one at a time, by introducing
a new one each week. Try incorporating them first thing in the morning to help
give you more energy throughout the day and avoid the "I'm too tired to
do anything" feeling at the end of the day.
- Stretch in the mornings. Whether you do it in bed or as
soon as you get up, make stretching part of your wake-up call. Include a forward
bend, a side stretch and back bend. Take some deep breaths while you're at
it. Shake out your wrists and shrug your shoulders. Note how good it feels
to loosen up.
- Replace a sedentary habit with a more active one. It could
be as simple as walking around instead of sitting while you talk on the phone;
taking the stairs instead of the elevator at work; riding your bike to the
store instead of driving; or doing sit-ups, push-ups and other simple exercises
during tv commercials. Do this every day — it can be the same action,
or a different one each day.
- Take a 10 minute walk each day. Just about everyone can
walk, and just about everyone can find 10 minutes. After a few days of these
short walks, note the added bonuses: you may find it helps clear your head,
lowers your stress levels or gives you time alone to reflect or to mull over
a problem. A walk is also proven to be more effective than a nap for helping
people feel refreshed.
- Build your strength. Conditioning your muscles will give
you extra strength to do daily tasks and help you feel more energetic. Start
by doing 10 each of sit-ups, push-ups and squats or lunges for total body strength.
Gradually build to 20, 30, 40 or more of each.
- Do more cardio activities. Now that you're on the way
to being more active each and every day, try to add a little bit of cardio
to the mix. Try jumping jacks, running up and down the stairs or running on
the spot. Play with an interactive video game, challenge your teenager to
a game of ping pong or chase the little ones around the house.
Take note of how you feel. You should find you're less sluggish at the end
of the day and you have a little more pep. That's what getting fit feels like!
Remember though, it's always a good idea to check with your doctor before making
any significant changes in your activity level.