Round 3: Submit Results Now
Monday, February 6 - Sunday, February 19
Deadline for submitting results: Monday, February 27.
Fitting in Fitness
Simple exercises like squats, arm curls, or shoulder presses improve every aspect of your life because they make it easier to do all the little things that you need to do to live (walking upstairs, reaching for a box, pushing your child on a swing, etc.).
- Increase the intensity of household chores by using time limits.
- Get the entire family involved and make cleaning a group effort.
- Work in the garden, mow the grass, rake leaves, prune, dig, and pick up trash.
- Go out for a short walk before breakfast, after dinner, or both! Walk the dog.
- Walk or bike to the corner store instead of driving.
- When walking, pick up the pace from leisurely to brisk. Choose a hilly route if possible.
- When watching TV, sit up instead of lying on the sofa. Better yet, take a few minutes to focus on your flexibility and perform some stretches.
- Stand up while talking on the telephone.
- Park farther away at the shopping mall and walk the extra distance. Wear your walking shoes and sneak in an extra lap or two around the mall.
Many of us know what kind of lifestyle modifications we need to make to set ourselves on the path of optimal well-being. If we know how to set off on the right foot, what is stopping us from taking that first step? Changing our behavior can feel difficult, and often has an impact on the rest of our lives. It can be helpful to keep in mind that making changes that promote your personal health also positively impact the lives of those around you - coworkers, loved ones, and your whole community.
Some perceived barriers that we may face could be feeling like we don't have enough time, resources, or energy. Perhaps barriers could be in the form of family obligations that leave little time to take care of one's own personal needs. Environmental and community factors such as long commutes or lack of safe and enjoyable places to exercise could also play a big role in preventing that first step on the path to well-being.
How do we overcome these obstacles? Let's see if we can break down three of the most common barriers...
Lack of time
- Make movement and healthy eating a priority by scheduling your time: use a planner to carve out time for weekly meal planning, and identify at least three 30-minute time slots for physical activity.
- Find ways to add more movement to your day: park in the back of the parking lot, try getting around by walking or riding a bike when possible, or exercise while you watch TV.
Lack of energy
- Schedule your physical activity for times in the day or week when you feel most energized
- Put your faith into knowing that regular activity will increase your energy level - then try it!
- Get the team together: involve members of your household in the preparation of meals or a weekly meal plan. Sharing responsibilities of healthy meal planning uses less energy and promotes more creative meals.
- Take turns babysitting with a friend, neighbor, or family member who has children of a similar age
- Exercise with the kids - go for a walk together, play tag, or try doing an exercise tape together. If your kids are at a sports practice, take a few laps walking or jogging around the field while they play.
(JOE), T. J. (2009, February). Barriers to a Healthy Lifestyle: From Individuals to Public Policy-An Ecological Perspective. Retrieved September 13, 2016, from http://www.joe.org/joe/2009february/a3.php
Overcoming Barriers to Physical Activity. (2011, February 16). Retrieved September 13, 2016, from http://www.cdc.gov/physicalactivity/basics/adding-pa/barriers.html