Two a Healthy Life

One couple on a mission to become healthy


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Day 189: The workout squeeze

He said:

I was talking with a friend over the weekend and he was lamenting the fact that a full day at work leaves little time for anything else, including exercise.  While I agreed with his gripe, I also commented that exercise couldn’t be looked at as a hobby, but instead had to be classified under bona fide necessity.

Trying to fit the gym, running, or any form of exercise routine into an already packed lifestyle can at first seem daunting.  Once your get off of work, most people only have five to six hours to get home, eat dinner, play with the dog, or do chores, before they have to get into bed and do it all over again.

The real mission is multitasking your exercise in with other activities you like to do.  I have audible (audio books) on my phone that I listen too while I bike, which lets me get my reading in for the day while on my way to work.  Of course the old standby of listening to music while exercising is good as well, but you could also pull that stationary bike out and ride for half an hour while you watch Mad Men.

What Alex and I do most weeks is make sure we have everything we need to make dinners in the house on the weekend, so that way dinner eat night is a snap.  I make a big stir-fry on Monday night, and it lasts me the rest of the week, and I mix and match that with a salad the next night and maybe a omelet or two when I get bored.  Pre-planning meals will save you time and it will also help you stick to your diet so you don’t end up eating a cheeseburger because there was nothing in the fridge at home.

When it comes to squeezing in exercise, just look at your normal routine and see where there are places you could cut a couple of minutes.  Only watch one TV show a night and DVR the other for the weekend.  Or just spend twenty minutes mindless checking your friends statuses on Facebook, and put the other ten towards a jog.

In the end, I told my friend that if you put two good days of an hour workout in during the week, you could supplement the other days with a quick twenty minute bike ride or jog and then one more workout on the weekend should do it.  Make it work for you, but just make sure you get it in.  After a couple of weeks, you will be surprised how you mange to fit exercise into your packed schedule and might even find you have more energy too!

Good Luck!!


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Day 182: A run by another other name, might just be a walk

He said:

There was a great program on NPR today interviewing Dr. Joan Dorn (Chief of the Physical Activity and Health Branch at the Center for Disease Control and Prevention) about walking and commenting on a “new study by the CDC showing that walkers are much more likely to get the recommended amount of daily exercise” than non-walkers.  One of the main points of the interview was that even though walking is not likely to help you shed pounds or loose weight fast “the really important point is, even in the absence of weight loss, health benefits of physical activity are vast”.

What this interview stressed is something we have talked about extensively in this blog, finding physical activities you like to do. Two of the reasons Alex and I have seen success is by changing what we eat, but even more importantly, we found physical activities that we enjoyed doing.  With “more than 50 percent of Americans [not getting] enough physical activity to meet guidelines (2 hours and 30 minutes of moderate-intensity aerobic activity (i.e., brisk walking) every week andmuscle-strengthening activities on 2 or more days a week that work all major muscle groups (legs, hips, back, abdomen, chest,  shoulders, and arms)) people clearing arent finding exercise they like to do.

So with the recommendation being that all adults should get about four hours of excerise(I am assuming weight lifting session should be about 45 min.) of exercise a week, it is important to find something you love doing, because let’s face it, life is too short to be doing exercise you hate.

Walk, jump rope, row, skateboard, bike ride, walk the dog, swim, hike, run, basketball, football, jumping jacks, push-ups, the list is infinite.  One other suggestion, if you like group activities, go to meetup.org, there are listing for flag football and basketball groups, yoga, running clubs that all meet on a regular basis.

Get out and get going and be healthy.

Onward!!

(All quotes were taken from the transcript of the interview)