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Exercise Tips: Move Your Body - Boost Your Productivity


Do you find yourself setting a New Year's Resolution (every year) to get fit/go to the gym/lose weight/drink more water? If you could answer yes to any of those. I totally understand. I did that too for many years. But I also discovered two weeks into January I had blown my resolution and then would feel guilty for "not achieving my goals". What I discovered was it was more about making movement part of my everyday routine (notice I used the word movement not exercise)! Making little changes in your life can help you make exercise part of your life, rather than something you "have to do"!

Make an appointment. Begin by starting with three thirty-minute exercise sessions per week. Book your exercise times in your diary well in advance. One of the main reasons many people don't exercise is because they think they don't have time - so book it in and make time. Choose whatever time of day suits you and your daily schedule; for some people it will be the early morning (and it's a wonderful feeling knowing that you've exercised before breakfast and don't have to think about it for the rest of the day!), for others it will be during the day, at lunchtime or after work. No matter what time suits you, make the appointment with yourself.

Recruit a buddy. Find someone you can be accountable to - they don't necessarily need to exercise with you (but it can be more fun with someone else) as long as you are accountable to reporting your exercise activities to him or her. You might even have a variety of exercise buddies - one for walking, one for the gym, one for tennis - whatever works for you. I have a great gym buddy, Simone; we have a laugh, work hard and keep each other inspired.

Distract yourself! Combine your daily exercise with other activities, for example, set up your home gym near your TV and watch the news while you work out, listen to music to keep you moving fast or a motivational CD or audio book to make great use of your time and keep you interested.

Join a gym. If you enjoy group exercise, or simply like having access to great equipment and organised activities, join a gym. Make sure you choose a reputable company, that the facilities are close to your home or work (if it is not convenient you won't use it), that the classes you'd like to do are on at times that suit you and that there is plenty of staff to assist with your questions and techniques. If you've never joined a gym before, don't be intimidated - most gyms these days offer many forms of exercise (apart from weight lifting high-impact 80s-style aerobics!), including Yoga, Tai Chi, cycle and even walking and in-line skating groups - there really is something to suit everyone.

Keep it fresh. One of the main reasons people stop exercising is boredom, so vary your exercise rather than just doing to same thing day-in, day-out. On weekends, grab a ball and head to the park, buy a basket ball and play one-on-one with your partner or flat mate, drive to the nearest beach, park or lake and go for a long walk, try skating, do a new gym class that you've never tried before, buy a Yoga DVD, join a soccer club, start a dance class, get some kids (or adults!) together and play tag or other childhood games -the options are endless, just keep moving and having fun!

Get a personal trainer. If you are having trouble getting motivated on your own (or even with a gym buddy), or if you'd just like someone to help you to establish an exercise program and routine, consider investing in a personal trainer. These specialists are no longer just for the rich and super fit. A personal trainer can help you to kick-start your fitness plan and be a great source of encouragement and accountability. When choosing a personal trainer make sure they are appropriately qualified, that you like him or her and that you trust them to help you achieve your goals.

If they are more interested in talking on their mobile phone or staring at themselves in the mirror while they are training you - find someone new. Many gyms have personal trainers on staff, and there are also independent trainers who operate out of either their own fitness studios or public gyms. You can also find trainers who won't take you anywhere near a gym if you're not interested in that type of activity - there are plenty of other ways to get fit!

On a budget? You don't need a lot of money to exercise - just invest in a good pair of walking shoes and you're ready to go. Walking is one of the best forms of exercise and it's available to everyone regardless of how old you are, what size you are and how much money you have.

Set goals. Keep a list of things you want to achieve through your exercise, it might include physical challenges such as running up the stairs without getting puffed, walking 4km in less than an hour or completing a full gym class without stopping, as well health and self-esteem goals such as losing weight, improving your cardio vascular fitness, fitting into your summer clothes with confidence and so on. Write your goals down and read them daily to remind yourself of the wonderful achievements you are striving for.

Keep track. Encourage yourself by keeping an exercise journal. Record your training sessions and any new milestones you achieve, for example, when you begin you might have poor flexibility and after doing Yoga classes and stretching you find you can reach your toes! Keep track, it's fantastic to have a record of all your hard work and to see how far you've progressed.

Reward yourself. Preferably not with chocolate! Buy yourself a new pair of walking shoes or gym outfit, have a massage or a soak in the tub with candles, music, sweet-smelling oils - the works! Find ways that are meaningful to you to reward yourself for all of your hard work and dedication.

Neen is a Global Productivity Expert: by looking at how they spend their time and energy - and where they focus their attention - Neen helps people to rocket-charge their productivity and performance. A dynamic speaker, author and corporate trainer, Neen demonstrates how boosting your productivity can help you achieve amazing things. With her unique voice, sense of fun and uncommon common-sense, Neen delivers a powerful lesson in productivity. Find out more at http://neenjames.com/


MORE RESOURCES:

ABC News

Why 6 Seconds of Exercise Can Be as Worthwhile as 90 Minutes
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It's possible these results might translate to younger folks, said Michele Olson, an exercise science professor and researcher at Auburn University in Alabama. “Even a little activity can increase the efficiency of your heart and lead to more energy ...
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New York Times (blog)

Ask Well: Exercise and Weight Loss
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Minute for minute, you will expend more energy and therefore burn more calories if you exercise intensely rather than moderately. In other words, running for 30 minutes uses more calories than walking for that same half hour. I suspect, though, that ...



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For Those Stuck in the Terminal, an Opportunity to Exercise
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PHILADELPHIA — Dana Donofree had half an hour to wait for her flight to Atlanta and decided to use the time by working out — in a terminal at Philadelphia International Airport. Sitting on an exercise bike in Terminal D on a recent morning, Ms ...
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Health Aware: Exercise prescription for senior health
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Regular physical activity and exercise are important to the physical and mental health of almost everyone, including older adults. Staying physically active and exercising regularly can produce long-term health benefits and even improve health for some ...



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The idea that extreme endurance exercise (e.g., exercising over an hour a day, racing multiple marathons in a lifetime, participating in Ironman distance triathlons) might be harmful for long-term heart health has gained traction in recent years. While ...



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New App Pays You to Exercise
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New App Pays You to Exercise. Users input credit card information and agree to pay a penalty for each missed workout. 02:49 | 07/30/2014. Related Links: Watch: Exercise Study Finds Less Is More · Watch: Sick of Exercise or Is Exercise Making You Sick?
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CNN

RIMPAC: The world's largest naval exercise
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Forty-two ships and submarines representing 15 partner nations maneuver at a close formation during the Rim of the Pacific, or RIMPAC, exercise Friday, July 25. The exercise, which originated in 1971 and has been held every two years since 1974, is the ...
US Navy Chief Seeks to Ease Tensions With China Via Joint ExercisesWall Street Journal
In Photos: The World's Largest Naval Exercise, RIMPAC 2014VICE News
PHOTOS: 38 ships, 4 subs from 15 nations sail together during Navy's RIMPAC ...wtkr.com
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Guardian Liberty Voice

Fitness: Does Form and Posture Matter Much in Exercise? [Video]
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fitness In the fitness profession, perhaps the proper form and posture to do most exercises do not matter much. In a recent article on The Personal Trainer Development Center, fitness professional Joy Victoria from Toronto, Canada, questioned and ...



BBC News

Six seconds of exercise 'can transform health'
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Short six-second bursts of vigorous exercise have the potential to transform the health of elderly people, say researchers in Scotland. A pilot study involving 12 pensioners showed going all-out in very short bursts, reduced blood pressure and improved ...
How Two Minutes of Exercise Could Keep You Healthy in Old AgeCare2.com
Exercising 6 Seconds At A Time Yields Benefits: ReportInternational Business Times
Exercise Not Just For The Youth; Short High-Intensity Workouts Can 'Transform ...Medical Daily
Express.co.uk -Daily Mail -Diabetes.co.uk
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Extra Exercise Could Help Depressed Smokers Quit
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For the study, published recently in Nicotine & Tobacco Research, the researchers said they examined quit-smoking programs for people with depression, looking for the effect of exercise against relapse and on withdrawal symptoms. They also reviewed ...

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