If you got a step-counting watch or a fancy new pedometer for the holidays, the frigid weather of January and February can be an extra bummer: Every hour, your new gadget buzzes to remind you to get up and meet your hourly steps goals. But it’s so cold outside!
You don’t have to pile on 10,000 layers to go out and reach your steps goals. With a little creativity, you can get moving all winter without turning into an icicle.
Here are seven ways to meet your steps goals while you wait for spring:
1. Head to the mall.
Mall walking sounds like a throwback exercise, but it’s actually increased in popularity since the ‘90s: According to the Centers for Disease Control and Prevention, malls are the second-most popular place to take a walk, after your own neighborhood. If you’re worried you’ll spend too much, borrow a trick from America’s most experienced mall walkers: Go early, before most of the stores have opened. You’ll also gain another benefit—in studies of mall walking, participants said that unlike at the gym, they didn’t feel pressure about their speed, attire or physique. If you’re there before the stores open, there’s no one to compete with but yourself!
2. Use a jump rope.
Most step counters will register jump roping as steps, and it’s an incredible way to get fit in just a few minutes per day. In fact, scientists say that 10 minutes of jumping rope is the equivalent of running an eight-minute mile.
You don’t have to jump for 10 minutes in a row, and if you’re worried about tripping, you can start without actually jumping over the rope: Instead, put both handles of the rope in one hand, and swing the rope to the side of your body as you jump. This will help you get the rhythm of jumping down before progressing to actually jumping over the rope. Try going for 20 seconds at a time, rest for 10-20 seconds, and repeat.
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3. Click on an old-school workout video.
Go retro with your activity: Fire up YouTube for a classic workout video that won’t just make you sweat, but will make you smile. Most of the infomercial and as-seen-on-TV workout tapes of the 1980s have been uploaded to the site, and they’re free to watch and play along. Whether it’s dance karate, something that goes for just eight minutes, or your favorite old-school celebrity’s tape, you can find one that lets you laugh along with the dated fashions while you do a workout that fits your fitness level—and will be counted on your watch.
4. Instead of emailing, walk to talk to your coworker.
If you sit at your desk and stay there all day, your health may be at risk: A study from the American Cancer Society found that women who sat for six hours per day were 37 percent more likely to die during the study than those who sat for three hours or fewer. So instead of emailing to set up a lunch meeting or to ask a quick question, get up! Walk to your coworker’s desk to discuss that new idea or to hash out details of tomorrow’s meeting. While you’re up, take a walk to a water cooler that’s further than your normal one before returning to your desk. You won’t just get steps, you may find you’re more creative: Scientists who studied walking and problem solving found that those who walked gave more creative answers than those who were seated.
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Read More5. Mix it up on the treadmill.
Your gym or community center might have a treadmill, but you might think it’s torture: And actually, you might be right! Treadmills were invented in the 19th century for prisons to punish defiant inmates, according to one online source. But you’re not in chains, so the mill doesn’t have to mean suffering, and it doesn’t have to be boring: Treadmill gamers combine treadmill walking with mobile video games to break up the monotony. One member of an online forum about the activity lost 70 pounds doing the activity.
Start with a game that’s not too packed with action—if the game moves too much, you might “drift” off the mill. (Puzzles are usually a good bet.) And if you’re not into games, turn watching TV into a game of its own: When the show is on, walk a little faster than normal. During the commercials, slow it down. Mixing up your speeds like this can help you burn more calories while you reach your steps goals: In a study conducted by Ohio State University, research found that by walking in sped-up bursts of just five inches more per second, exercisers burned 20 percent more calories than those going at a steady pace.
6. Catch your local museum’s discounted or “free” day.
Act like a tourist in your own town! Lots of us don’t take the time to check out museums that are right under our noses, and they’re a great (and warm) excuse to get more steps. If you don’t want to shell out full admissions fees, many local museums offer free or discounted days on entrance. And your bank may offer perks as well: Several national banks partner with museums for discounted admission when using your debit card. Get cultured, educated and fit—all without freezing!
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Read More7. Plan an active date or day out.
Whether it’s date night, hanging with friends or filling the car with kids and going, getting out of the house will help keep you from going stir-crazy in these frigid days (and get in those steps goals). So instead of just lunch, dinner or a movie, pick something indoors and active! Go bowling with your best friend, take your husband to an ice-skating rink or take the kids to the most fun they—or you—will ever have breaking a sweat: An indoor trampoline park. These places are popping up all over the country, and with good reason—they are ridiculously fun. Coupons often pop up online, so you can go bounce your way to 10,000 steps at a discount.
The post How to Meet Your Steps Goals Despite Winter Weather appeared first on The Leaf.
Frequently Asked Questions
Is the daily consumption of green leafy veggies worth it?
It depends on what you mean when you say "worth". If you are referring to health benefits, then the answer is yes. However, if you're talking about cost-effectiveness, then probably not.
They are not beneficial when you consider the long term costs (e.g. do they cost me less over the next 10 year).
On the other hand, if you're looking at short-term costs (eg. Are they better for my waistline or long-term costs? If you answered yes, it's worth it.
I find this question interesting as it focuses on two key aspects of nutrition - cost-effectiveness, and health benefits. Evidence suggests that regular consumption is associated with a lower risk of certain diseases like cancer. The evidence regarding cost-effectiveness, however, is less convincing.
Consider both of these factors together to decide if eating healthy food is worth it. This is called the Health Economic Assessment (HEA). It is the process of assessing the expected health outcomes for different food types, and the associated costs to purchase these foods.
Are African Mango Extracts Caffeine-Free
A study was done on the daily intake of caffeine by an average person. These were some surprising results.
A cup of coffee has around 100mg of caffeine while a small glass cola contains about 40mg. What if you could drink caffeine with no calories?
This is where African mango extract comes in. It offers the same energy boost of caffeine without any added sugar or calories.
African mango extract aids in concentration and focus as well as improving brain function.
What happens to your health if you have a green juice smoothie every day.
It's not only for breakfast. Green Smoothies can be healthy and delicious beverages made from fresh fruit, vegetables, and a delicious, satisfying beverage. They are high in vitamins and minerals as well as fiber, protein, and antioxidants. And they taste great too!
Green Smoothies are low in calories, high in nutrients and low in calories. This fantastic drink may be helping you lose those extra pounds.
Green smoothies are simple and easy to make. Simply combine some leafy greens, fresh fruit, and ice cubes. There are endless combinations. We've listed our top ten.
- Banana + Blueberries Banana Berry Blast
- Spinach + Pineapple Healthy Superfood
- Strawberry + Yogurt Strawberry Delight
- Smoothie with Apple + Orange Fruity-Green
- Lemonade + Peach Melon Madness
- Pear + Kale Packed With Fiber
- Grapefruit and Kiwi: The Ultimate Detox
- Mango + Avocado Tropical Paradise
- Watermelon + Lime Delicious Hydration
- Coconut + Cucumber Cooling Drink
How can I lose weight in 7 Days at Home?
Reduce calories and drink water. You should also exercise regularly. It's as simple as that! Sometimes you may feel tempted to skip meals. However, this is not a wise decision. Skipping meals will only lead to overeating later on when you feel hungry again.
You don't have to starve yourself. Be aware of how much calories you are consuming, and then gradually increase it. If you eat approximately 2,000 calories per day, increase that number by 500 calories each day. This will mean that you will add 1,500 calories daily to your routine.
You can find more information online about tips and tricks to lose weight. Google is a great search engine. Just type in "how to lose weight quickly" and you'll see hundreds of results.
You might consider visiting your local library to learn more about the topic. These libraries often offer weekly seminars in which diet experts speak on various topics related with weight loss.
Do smoothie cleanses work?
It is important to know if you are eliminating toxins from your body. If not, there could be another problem.
Cleansing must eliminate all toxins from your system in order to be effective.
If you don't see this, it's likely that you're not drinking enough water or aren’t eating well.
This could also be a sign that you need to decrease your intake of salt or caffeine.
You could also be experiencing other reasons why you are not seeing results.
- Your digestive system isn't functioning correctly. This means that your body doesn't absorb what you take in.
- Insufficient protein is a problem. Protein helps build muscle tissue.
- You are consuming too many carbs. Carbs are stored calories.
- You're consuming too many sugars. Sugar causes insulin spikes. This slows down your metabolism.
- You are not consuming adequate amounts of fats. You need to ingest certain vitamins.
- Your intake of essential fatty acids (EFAs), is too low. The benefits of EFAs have been shown to decrease inflammation.
- You are consuming too little fiber. Fiber absorbs excess cholesterol. It also speeds up digestion.
- Insufficient vitamin C is a problem. Collagen production cannot be achieved without Vitamin C. Collagen keeps your skin firm and elastic.
- Your portions are too small. Portions should be measured using a standard cup measurer.
- Too much alcohol is being consumed. The effects of alcohol can be very drying.
- High amounts of caffeine can cause you to be addicted. Too much caffeine can cause liver damage.
- Too little magnesium is being consumed. Magnesium is essential for strong bones and healthy muscles.
- Too little potassium is being consumed. Potassium is necessary to maintain fluid balance.
Statistics
- Vitamin C:62% of the Daily Value (DV) (healthline.com)
- After 10 weeks, the CQ-only group experienced an 8.8% decrease in body weight, and the CQ and AME group an 11.8% decrease, on average. (healthline.com)
- A 2003 meta-analysis of studies found that people taking orlistat for 12 months in combination with lifestyle changes saw a 2.9% greater weight reduction than the placebo group (26Trusted Source (healthline.com)
- According to a 2014 review, even prescription weight loss pills don't work as well as you might assume. (healthline.com)
- On average, they may help you lose 3–9% of your body weight compared with a placebo (56Trusted Source (healthline.com)
External Links
healthline.com
webmd.com
- African Mango: What do you know about Irvingia Gabonesis
- Goji Berries: Side Effects and Health Benefits
fda.gov
pubmed.ncbi.nlm.nih.gov
- Results of a national survey on the use of diet supplements to weight loss in the United States - PubMed
- African mango (IGOB131). This proprietary seed extract from Irvingia gibonensis has been found to be effective at reducing bodyweight, and improving metabolic rates in overweight people. PubMed
How To
The Best Natural Appetite Control Products for Weight Control
Natural appetite suppressant for weight loss is any substance used to reduce food intake without causing side effects such as vomiting, constipation, diarrhea, dizziness, drowsiness, dry mouth, headache, etc.
There are many natural ways to lose weight. One method is dieting. Dieting means reducing your calorie consumption from what you usually eat. This could mean eating less calories than usual, skipping meals or eating smaller portions. Another way to lose weight naturally is through exercise. You can increase your physical activity by exercising. Walking fast, running aerobically, swimming, dancing and hiking are some of the ways you can increase your activity.
Natural appetite suppressants don't cause side effects such nausea, constipation heartburn, stomach cramps or headaches. They are safe, too, unlike prescription drugs with a long list of side effects. So, if you want to try them, then go ahead. You should always consult your doctor before you start using these products.
https://slimbody.pw/just-how-to-fulfill-your-actions-goals-in-spite-of-winter-weather-condition/
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