The Easiest Exercise

Walking has been indicated as one of the most effective methods of improving fitness and aiding weight loss because:

• It's so easy to do
• Not alot of equipment needed
• You've mastered it since you were a toddler
• Low impact (won't hurt your joints)
• Low cost (no gym membership required)

The National Weight Control Registry, a group of more than 5,000 individuals who have lost at least 30 pounds and kept the weight off for at least 1 year, reported almost 95% of the participants stated that: In addition to nutritional changes, they lost the weight and kept it off by increasing their physical activity, most frequently by walking.

• Walking is the most popular activity in U.S. with 89.8 million participants.
• "The Diabetes Prevention Program" found walking 150 minutes per week and losing 7 percent of your body weight (12 to 15 pounds) may reduce your risk of type 2 diabetes by 58%.
• Walking reduces your risk for depression 20% by walking just 20 minutes per week, according to a British study of more than 19,000 adults.
• Walking reduces breast cancer risk by 18% when women walked briskly for 1 3/4 hours to 2 1/2 hours per week, compared to inactive women.
• A landmark study of more than 70,000 nurses ages 40-65 found the more a woman walked, the lower her chances of having a coronary event. Those who walked 3 or more hours a week had a 35% less risk compared to those who walked infrequently. Plus, it's never too late to start: Sedentary women who became active when they reached middle age or later had a lower risk of coronary events than their couch-potato counterparts.

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Intentional Exercise

You are lying in bed, waking up from a night's sleep. You are thinking about what is going on in your day today, mentally preparing yourself to get up.

Don't forget about your "Intentional Exercise" plan. What do I mean by Intentional Exercise?

You must first Think, Plan & Do to Succeed. What are you going to do today to:

• Get your heart rate up?


• Break a sweat (I'm not talking about "because it is 90 degrees today")?


• Get those 10,000 steps in (you may need to use a pedometer to determine that)?


• Work your muscles to create more muscle that burns more calories?

If you do not consciously think about it, plan it and do it, I bet it will never happen. Life is so busy (and there are so many other things that we would rather be doing) that if we do not plan to "Intentionally Exercise," it will never happen.

Do you know how far 10,000 steps is? If I am walking a trail or neighborhood (briskly), combined with my other daily living steps, with my short legged stride, I walk for 50 - 60 minutes.

Think about it! Plan your Intentional Exercise! And just Do It! (nike). Success is just around the corner!