CHALLENGE: 10 Minutes a day.
DeniseNichole76
Posts: 303 Member
IT TAKES 21 DAYS TO ESTABLISH A HABIT!
Challenge: Exercise Just 10 Minutes Per Day
Take the "21 Day Challenge" and improve your health by exercising just 10 minutes a day.
BY DAVE H.
“ Statistics today show that 60 percent of Americans are sedentary, meaning they don't move unless they have to.”
Think carefully about each of the following true statements:
* Americans are eating much less today than they did 50 years ago.
* Current trends now indicate that by the end of next year (2010), 81 percent of Americans will be obese.
* Shortly after the birth of our nation (220 years ago), 95 percent of the energy output of this country was from the human body—today it is less than 1 percent.
I believe there's a direct correlation between all three of those statements. Everyone knows that eating too much fast and fried food leads to obesity. However, one of the biggest things often overlooked, as it relates to why obesity in America has steadily increased, is as follows: We have become a sedentary society—we're not moving enough! Our evolution as a society from agricultural, to industrial, to technological has left our bodies behind.
Even when given a choice most people will choose to move less. This can be especially true if you and your spouse partake in the same lackadaisical lifestyle. Think I'm exaggerating? Next time you're at the grocery store, watch someone wait five minutes to park 50 feet closer! Elevators, escalators, automobiles, golf carts, remote controls, gas fireplaces, etc. All these things make life easier but they're leaving our bodies behind.
Statistics today show that 60 percent of Americans are sedentary, meaning they don't move unless they have to. Thirty percent are sporadic, meaning they exercise when they get a chance, but not nearly enough. Only 10 percent are physically fit! Which category do you and your spouse fit in?
It is precisely for this reason that we should make it a habit to exercise every day! We hear all the time that everyone should get a minimum of 30-minutes of daily exercise. But with only 10 percent physically fit, clearly that formula is not working. Why is it not working? I believe it's unrealistic for most people to successfully set aside 30 minutes a day to exercise. There're simply too many things that get in the way.
If you and your spouse are struggling to move more and fit in some fitness, here are two keys to turning things around:
1. Become more aware of how many times each day you take the easy way out, and take the alternative. In other words, how many times do you opt for the sedentary solution, e.g. taking the elevator or escalator verses using the stairs, or taking the car to do something where you could have walked instead, etc?
2. Set a goal to exercise every day, but for only 10 minutes. This will annihilate the excuse of, "I just don't have time today." Are you kidding me? You'll spend more time watching commercials in a half hour TV program than if you just got up and did your 10-minute workout!
Let's See This Theory in Action
Over the years, I've proven with my clients that people are far more successful at reaching their fitness goals when they increase the frequency (develop the habit of exercising every day), increase the intensity (workout more vigorously), and decrease the total time spent working out (to as little as 10 minutes). To demonstrate why this is the case, let's look at the following simple comparison between Dorothy and Bob.
Dorothy decides to take the conventional approach of exercising two to three times a week for 30 to 45 minutes. Dorothy started out great. Then the second week things got really busy and she missed a-day. The next week things got even busier and she missed two workouts. Her total workouts for the month…11.
Bob decides to try the new approach of exercising for only 10 minutes every day. Bob's first week started busy and things stayed busy all month. But at only 10 minutes a day he managed to stay much more consistent. His total workouts for the month…26!
If you find yourself in either the 60 percent (sedentary), or the 30 percent (sporadic) category, then I challenge you to take my "21-Day Challenge." Studies have shown that it takes a minimum of 21 days to establish a habit. I challenge you to change your habits by committing to: (A) becoming less sedentary, and (B) exercising every day for 21 days straight.
Write a brief comment on what you did each day to: (A) move more throughout the day so as to not take the easy way out, and (B) exercise for at least 10 minutes.
When you're finished taking the 21-Day Challenge—whether you and your spouse stick to that method going forward or not—at least you'll have a better understanding of how valuable it is to exercise daily and increase how often you move throughout the day. I'm betting it will have a lasting impact on your future fitness. And who knows, maybe you can start eating a bit more and not have to worry about putting on extra pounds.
Anyone up to take a 10 minute PER DAY challenge with me!?!?
Challenge: Exercise Just 10 Minutes Per Day
Take the "21 Day Challenge" and improve your health by exercising just 10 minutes a day.
BY DAVE H.
“ Statistics today show that 60 percent of Americans are sedentary, meaning they don't move unless they have to.”
Think carefully about each of the following true statements:
* Americans are eating much less today than they did 50 years ago.
* Current trends now indicate that by the end of next year (2010), 81 percent of Americans will be obese.
* Shortly after the birth of our nation (220 years ago), 95 percent of the energy output of this country was from the human body—today it is less than 1 percent.
I believe there's a direct correlation between all three of those statements. Everyone knows that eating too much fast and fried food leads to obesity. However, one of the biggest things often overlooked, as it relates to why obesity in America has steadily increased, is as follows: We have become a sedentary society—we're not moving enough! Our evolution as a society from agricultural, to industrial, to technological has left our bodies behind.
Even when given a choice most people will choose to move less. This can be especially true if you and your spouse partake in the same lackadaisical lifestyle. Think I'm exaggerating? Next time you're at the grocery store, watch someone wait five minutes to park 50 feet closer! Elevators, escalators, automobiles, golf carts, remote controls, gas fireplaces, etc. All these things make life easier but they're leaving our bodies behind.
Statistics today show that 60 percent of Americans are sedentary, meaning they don't move unless they have to. Thirty percent are sporadic, meaning they exercise when they get a chance, but not nearly enough. Only 10 percent are physically fit! Which category do you and your spouse fit in?
It is precisely for this reason that we should make it a habit to exercise every day! We hear all the time that everyone should get a minimum of 30-minutes of daily exercise. But with only 10 percent physically fit, clearly that formula is not working. Why is it not working? I believe it's unrealistic for most people to successfully set aside 30 minutes a day to exercise. There're simply too many things that get in the way.
If you and your spouse are struggling to move more and fit in some fitness, here are two keys to turning things around:
1. Become more aware of how many times each day you take the easy way out, and take the alternative. In other words, how many times do you opt for the sedentary solution, e.g. taking the elevator or escalator verses using the stairs, or taking the car to do something where you could have walked instead, etc?
2. Set a goal to exercise every day, but for only 10 minutes. This will annihilate the excuse of, "I just don't have time today." Are you kidding me? You'll spend more time watching commercials in a half hour TV program than if you just got up and did your 10-minute workout!
Let's See This Theory in Action
Over the years, I've proven with my clients that people are far more successful at reaching their fitness goals when they increase the frequency (develop the habit of exercising every day), increase the intensity (workout more vigorously), and decrease the total time spent working out (to as little as 10 minutes). To demonstrate why this is the case, let's look at the following simple comparison between Dorothy and Bob.
Dorothy decides to take the conventional approach of exercising two to three times a week for 30 to 45 minutes. Dorothy started out great. Then the second week things got really busy and she missed a-day. The next week things got even busier and she missed two workouts. Her total workouts for the month…11.
Bob decides to try the new approach of exercising for only 10 minutes every day. Bob's first week started busy and things stayed busy all month. But at only 10 minutes a day he managed to stay much more consistent. His total workouts for the month…26!
If you find yourself in either the 60 percent (sedentary), or the 30 percent (sporadic) category, then I challenge you to take my "21-Day Challenge." Studies have shown that it takes a minimum of 21 days to establish a habit. I challenge you to change your habits by committing to: (A) becoming less sedentary, and (B) exercising every day for 21 days straight.
Write a brief comment on what you did each day to: (A) move more throughout the day so as to not take the easy way out, and (B) exercise for at least 10 minutes.
When you're finished taking the 21-Day Challenge—whether you and your spouse stick to that method going forward or not—at least you'll have a better understanding of how valuable it is to exercise daily and increase how often you move throughout the day. I'm betting it will have a lasting impact on your future fitness. And who knows, maybe you can start eating a bit more and not have to worry about putting on extra pounds.
Anyone up to take a 10 minute PER DAY challenge with me!?!? 0
Replies
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Absolutely!!! This one I can do without a doubt! I WILL do it!
I'm a little bummed that you closed the challenge that ended today before the day was over ... I went for a good walk/hike around the pond today, for 89 minutes ... and burned 360 calories. I was so looking forward to getting home to post that on the final day of the challenge!
But, at least I have my 10 minutes in for today ... and did it 9 times! 0 -
Let's do this!! 0
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Absolutely!!! This one I can do without a doubt! I WILL do it!
I'm a little bummed that you closed the challenge that ended today before the day was over ... I went for a good walk/hike around the pond today, for 89 minutes ... and burned 360 calories. I was so looking forward to getting home to post that on the final day of the challenge!
But, at least I have my 10 minutes in for today ... and did it 9 times!
Bonnie - I can add you to my private FB women's support group (link on my MFP profile) and I can open up those 300 cals and I'm sure other women would love to join in on another like that with you) if your interested - lets!0 -
Let's do this!!
You can do this jasmine. Please report back what you did in that full 10 mins. Form that habit.0 -
Today I exercised for over ten mins, and it was from working, walking, and doing toe raises.0
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I'm In!! I did a cardio class today and I plan to do one everyday this week! 0
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I'm In!! I did a cardio class today and I plan to do one everyday this week!
Lucky!0 -
Today I exercised for over ten mins, and it was from working, walking, and doing toe raises.
no idea why i enjoy toe raises but I do...0 -
Today i exercised for 10 mins lifting weights0
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Forgot to post yesterday! But, in the past two days I have definitely done my 10 minutes -- many times over!
Yesterday, I spent much of the day cleaning and organizing the house in preparation of my daughter and her family coming to live with us. I also had Physical Therapy. I don't know if it was the environment (heat), or my fatigue, or if I didn't have enough water, but it was a really rough session. I had jelly legs before it was over. I tracked 316 calories between one 1-hour cleaning burst, and PT.
Today I did my 10 minutes many times over! Physical Therapy was again grueling, but in 48 minutes, I burned 145 calories, even though it is mostly non-aerobic. I also spent 1.5 hours organizing my attic ... 102 degrees! ... burned 333 calories!
When I told my Physical TERRORIST that my butt and core ached from the previous day, she grinned, and said, "That's what I like to hear. It means we are doing our job!" "We?!?" I didn't she her grunting and groaning and stretching like I've never stretched before! 0 -
Absolutely!!! This one I can do without a doubt! I WILL do it!
I'm a little bummed that you closed the challenge that ended today before the day was over ... I went for a good walk/hike around the pond today, for 89 minutes ... and burned 360 calories. I was so looking forward to getting home to post that on the final day of the challenge!
But, at least I have my 10 minutes in for today ... and did it 9 times!
Bonnie - I can add you to my private FB women's support group (link on my MFP profile) and I can open up those 300 cals and I'm sure other women would love to join in on another like that with you) if your interested - lets!
Hi, Divagrrl! Thanks for the invite ... I joined about a week ago! What do you mean "open up those 300 calories?"0 -
I did sound confusing now that I read it. I meant to open up another 300 calorie challenge.0
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I exercised way over ten mins today doing weights, crunches, and walking all around stores! Plus I stretched and did an aerobic exercise this morning0
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:::like like like::::0
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This is an easy challenge. Where is everyone?!? Thanks, Divagrrl!
I put my 10 minutes in!
This morning I did push ups. In 9 minutes, I did 5 sets, for a total of 35 situps.
i spent most of the day at a local amusement part. (It was so nice of them to invite locals for an appreciation day on my husband's birthday!) My gadget tells me I walked 15,698 steps today. And, while I was in line for the rides I did some of my PT homework: balancing on one leg, toe rises, and even squats!
I overheated, but, other than that, we really enjoyed our day!0 -
This is an easy challenge. Where is everyone?!? Thanks, Divagrrl!
I put my 10 minutes in!
This morning I did push ups. In 9 minutes, I did 5 sets, for a total of 35 situps.
i spent most of the day at a local amusement part. (It was so nice of them to invite locals for an appreciation day on my husband's birthday!) My gadget tells me I walked 15,698 steps today. And, while I was in line for the rides I did some of my PT homework: balancing on one leg, toe rises, and even squats!
I overheated, but, other than that, we really enjoyed our day!
Right!? This has got to be the simplest 10 minutes.
I went on a walk with my daughter today = 30 mins.
ENJOYED my time.0 -
Isn't it great when we can enjoy our exercise time!
Since I'm trying to do the 300 calorie challenge, I'm not going to bore you guys with my 10 minutes, because it has to be much longer than that to make the 300 calories.
Thanks for keeping me going, Divagrrl! I really appreciate all your posts! 0 -
344 cals burned doing more than 10 mins of exercise, but I did pushups, crunches, walked, and did toe raises, plus 10 mins of a dance workout0
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success!!!!0
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for my 10 mins of exercise today, I did a 10 min trainer... yoga flex!0
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10 min trainer! Core cardio 0
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AWESOME!!! Way to GO!!!!!!0
