Flexible Stuff - Article 18, Sunday, September 15, 2024
Twisting your fat away - part 2
Recap: Over the last month, I've lost 20 pounds, with 15 to go 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.
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Dieting is more about moving than eating
While you might think dieting is mainly about eating, if you do not move around throughout the day, you will have to starve yourself to reach your goal. Realistically, the "comfortably sitting diet" will restrict you to 600 to 800 calories a day, or maybe lower. Don't fool yourself!​
​To get rid of extra pounds, you must move at least 40 to 60 minutes daily, in periods spread throughout the day. Unless I go for a walk, I spread my exercise bouts into ten-minute increments. I started, however, in 3 to 5 minute increments, and yes, you might experience sore muscles when you start.
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Break up the day with fun
The best exercise in the world is walking, and I found at least 8,000 steps a day to be the sweet spot. Unfortunately, most of us who work at desk jobs or are retired simply cannot do this. Desk jobs keep us glued to our chairs, and as for being retired, there is often no reason to walk, especially if we live in an apartment. Besides causing you to gain weight, the lack of movement can cause a number of illnesses, including exacerbating arthritis and stiff muscles.
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To solve this, I've identified a number of exercises you can enjoyably do anywhere, even at the office. The first one I'll share with you is a twister disk. At 12 to 15 inches in diameter, it is lightweight, thin, and easy to slip under your desk or carry around your house. If you are unsure what this is, here is a brief video demonstration. Buy one online at Amazon or Walmart.
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Twisting on a twister disk
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Keep in mind that when you use a device like this, start slowly, doing maybe two to three minutes at a time, working up to 5 and ultimately 10 minutes.
Under all conditions, bend your legs slightly and relax when standing on it.
If you have arthritis of the knees, hips, or spine, make sure you do not stiffen your legs! People with lower back and leg issues should only swing their arms back and forth, no more! The disk will move a bit in response to your arms, but it will not jerk your knees like twisting might when standing on the floor.
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If, however, you are flexible, listen to music while twisting and pretend you are dancing as seen in the video I shared.
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You can certainly fill your minimum 40 to 60 minute concentrated daily movement quota with a twister disk. Be assured, however, there are many more things you can do in small spaces to help you get your daily exercise in. Using a twister disk is a good way to get started.
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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.
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References:
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Can You Get Trimmer with Twist Boards? By Corey Whelan and medically reviewed by Daniel Bubnis, M.S., NASM-CPT, NASE Level II-CSS. Published on July 19, 2019 by Healthline. www.Healthline.com
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10 Benefits of Oblique Twists with a Twist, written for ASFA - American Sports & Fitness Association. americansportandfitness.com
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Best tummy twisters to reduce belly fat and tone up abs, written by a member of Health Shots for HealthShots.com
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Upcoming blogs . . .
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My next article will cover one of the most important movements when exercising, swinging your arms!
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I post every Sunday. Feel free to contact me with questions at Karen@Littleviews.com.
​By Karen Little, September 15, 2024​​