Flexible Stuff - Article 17, Sunday, September 8, 2024
Exercise, diet, and lose weight quickly - part 1
Recap: Over the last 7 days, I've lost 6 pounds by following the habits outlined in Article 17, Lose 3 pounds every week quickly and inexpensively. Summary: Low carb diet. Intermittent fasting. And walking or else aerobic exercises for 5 to 10 minute sets until you reach 40 to 60 minutes daily.
​
Overcoming a sitting addiction
Many of us have no reason to walk, which is especially true after we retire. Without walking, however, we don't burn the calories we eat, our muscles wither, and our joints get tight.​​
​
Unfortunately, to stay flexible and trim as well as lose weight, we need daily aerobic exercise. Walking is the best exercise, but often we either have no time or place to do it.
Break up the day with exercises
​Like with any addiction, overcoming it takes focused practice. Without long daily walks, you can get the weight-burning exercise you need in 5-or-10 minute periods over 40 to 60 minutes a day. To achieve this, set a timer for every hour to hour-and-a-half, get up and select one of the exercises I share in this series. Let's start with an exercise for anyone, but especially people with back, hip, and knee problems . . . the Rocking Chair Exercise.
Rocking chair exercise
The best rocking chair is an inexpensive one used for camping. Foldable camping rocking chairs cost around $100, many for far less. A big, fluffy living room rocking chair for this exercise is not the best, but you can give it a try.
​
The key to success is that you will rock constantly for 5-to-10 minute periods that when complete, fill 40 to 60 minutes a day. Rock continuously and pump (or "swing") your arms like you are hiking. It's the arm pumping that raises your heart rate for your aerobic benefit.
Are you at work? A version of this can also be done on an office swivel chair. While this isn't as fluid as a rocking chair, you can spend 5-to-10 minute periods generating much needed aerobic action until you can get home to your rocking chair.
​
Caution!
Always use caution when undertaking healthcare advice. Check with your healthcare providers as needed before proceeding with something new. Also, be well aware of your specific needs and goals.
​
References:
​​
Why we should sit less, National Health Services, UK, www.nhs.uk
Has Sitting Down Become a Modern Addiction? November 9, 2023, HumbleWorks, HumbleWorks.co
Why Is Sitting so Bad for Us? by Kathy Katella, August 29, 2019, Yale Medicine, www.yalemedicine.org
​
​
Upcoming blogs . . .
​​
My next article will cover twisting on a twister disk, on a 5-inch thick foam pad, and on the floor. Future articles will look at rebounders, treadmills, and whole body vibration machines, among several things.
​
I post every Sunday. Feel free to contact me with questions at Karen@Littleviews.com.
​By Karen Little, September 8, 2024​​