Perfection

As we look back over goals we likely set at the beginning of the year, Health and Fitness were likely at the top of the list. Many times we sabotage ourselves by striving for perfection. Too often, the great motivation in January causes us to create a plan that we simply cannot sustain as a lifestyle.  The only fitness and health plan that really works is one that is fun and doable enough that we will continue on into the next month and throughout the year. A great article in Costco’s latest magazine gave some good points on this.

Excel

I love a definition of “Excel” that I learned some years back from Jerry Savelle. To “Excel” is to do something better than you have done before. What can you do better this year than you did last year? For me, I can get stronger at CrossFit, although I have no desire to lift the heavy weights that the achievers at CrossFit do. I can become a better dancer, but I do not desire to go on Dancing with the Stars for sure.

The question is:

“If your Fitness is one of your goals, ask yourself: “Fitness for what?” Each one of you may have a different answer. The important part is to discover if your reason is big enough to call you to consistent action?

Moriticise: Fit Mind, Fit Body says

“The biggest change in the perception of exercise is the meaning you give it.”

Even 10 minutes of movement can make huge shifts in so many areas: increased energy, increased sense of well-being, confidence, creativity, relationships, clarity, and on and on. What if you decided to adapt a few simple little habits?

Every Hour

Move for two minutes. (I  enjoy my Apple Watch as it reminds me to move, gives me a daily goal of steps, and tracks my steps so that I can feel happy about accomplishing this goal every day. It even has a stopwatch making it easy to get up and do 2 minutes worth of steps or squats or situps instead of sitting at the computer until the work is done.)

Do a posture check. Good posture will strengthen your back and core muscles.  To maintain or achieve fitness over 50, the practice of standing talk with shoulders back cannot be overlooked. 

I will never forget the memorable day in my early decades of this journey toward abundant health.  As I sat slumped over in the doctor’s office waiting for an annual checkup, he walked in and said. “Is this how you want to look when you are 50.” Whoa! I realized what poor posture I was practicing.  And that one comment changed my posture forever.

Posture can really be compromised, especially at a computer. If you or I forget about it all day long, it may soon deteriorate greatly diminishing our chances of living to 100 without being slumped over and possibility even immobile.  What fun would that be? There is too much to do and enjoy in these later years to invite that.

Every Day

Do two minutes of deep breathing. (Again a tracking watch can come to the rescue with a handy little “relax” setting and guide to easily accomplish this.)

Walk 10 minutes after each meal. This is a tremendous idea. Even if you are merely walking around your house, you can do it easily. It will help greatly with digestion as well as calorie and fat burning.

A Small Amount

Baby Steps Can Make a Big Difference

Research is showing that even a small amount of exercise can make a big difference.

Mayo Clinic –  A 30 minute walk after dinner reduced glucose levels in people with diabetes.

Arizona State University – Taking three 10-minute walks daily lowers blood pressure.

Two minutes of deep breathing exercises per day reduces stress and improves quality of life.

Find Exercise You Enjoy

Personally, I have learned to really enjoy CrossFit. I liked the increased strength it gave me a few years back for lifting the little grandchildren.  Now it helps lifting our new puppy, Romeo. And I like the muscles CrossFit has produced in my arms. It is a blessing to wear my dancing sleeveless dresses without flabby arms.

I also like WALKING. For me walking, even in the house, helps me think clearly as I review the day, the week, and projects on my plate.

Walking is also a great time to memorize Bible scriptures  and, most especially, to pray.

Dancing not only provides exercise: it increases sharpness and can create amazing friendships.

God’s promises for us include all of the circle of heath:  Spirit, soul and body.  I am motivated strongly to keep healthy, flexible, and have good balance and mental alertness all the days of my long life.

“As my days, so shall my strength be.”  ~ Deut 33:25

What motivates you? Ask yourself what you want.

Fitness for What?

A good motivation discovered and thought about can do wonders for each of us. We can each choose the mindset of “living longer better” and trusting that God can and will give us the motivation and ability to do so.

Your Brain Loves Exercise

Did you know that your brain loves exercise? Did you know that exercise changes our DNA for the better. Researchers have found that when we exercise, epigenetic  changes for the good occur in 7,000 of the 20,000 to 25,000 or our genes. You can learn about this current brain research and much more in the Four Weeks to a Lifetime  fitness and health course. This is currently offered as a home study, work at your own pace, course.  In this four week study, I incorporate tips and treasures from some of Dr. Caroline Leaf’s books.