Losing Weight Without "Exercise"

There is a huge difference between exercise and physical activity, although they are both related. According to the book 'Motivating People to Be Physically Active' , "the term physical activity refers to any bodily movement that results in the burning of calories" and "exercise is actually a subcategory of physical activity ; it is physical activity that is planned, structured and repetitive" (Marcus & Forsyth, 2009). So, to more simply explain exercise would be that of using fitness equipment, having a regular routine (like jogging or walking each day) or being part of some sort of fitness class, like a step class or spin class. Physical fitness, however, is any other activity in which your body is getting a moderate to vigorous workout, like playing with your kids or dogs, raking leaves, vacuuming, or even gardening. There are some simple and fun ways in which you can get your daily workout and have fun with it, or at least get your housework done in conjunction with get fit!

According to 'Motivating People to Be Physically Active' it is recommended that everyone gets at least 30 minutes of moderate exercise five or more days a week or 20 minutes of vigorous activity three or more days a week (Marcus & Forsyth, 2009). Moderate intensity is defined by having a 60-74% increase in your heart rate, where vigorous is 75-85%. This means that you should check your heart rate, for one minute, at your resting rate, prior to starting your routine. Then during your routine (or after) check again to see what intensity you were working at. It is fine to start out at a low intensity if you have not been physically active in some time, but if you are a regular always strive for moderate to vigorous.

The first great way to work physical activity into your daily life without coming up with an exercise routine is to do yard work. Whatever the season there is always something outside that can be done and can get your heart pumping and help you get fit. During the spring you can work on gardening, mow the lawn (this only works if you use a push mower, by the way) or just take a walk around picking up garbage or weeds. The bending and standing you do in yard work is also great for the body. You will start to see your waistline slimming in no time. During the fall you can rake leaves and in winter snow shoveling proves to be a great workout. During the summer your best bet is the leisure activity of swimming. Swimming and water workouts are some of the best ways to get fit, and fast.

If you enjoy the outdoors, but do not have time for a regular walking schedule, walk when you can. Go hiking once a week, or take the dog for a walk and they can get in shape too! Play with your kids outside, tag is a great workout. Go to the park. Swinging gets the arms in shape, being the spinner on the merry-go-round will give you a good run and some park even have rock climbing walls now, which are good for your muscles.

Indoors vacuuming and moping can be very good moderate activities, and if you work them in once a week you will always have a nice clean house. If you are lucky enough to have your laundry facilities downstairs this will be a great chance for some physical activity also. Or, if you have stairs in your house, in general, get a great workout by walk up and down them numerous times. This will rally get your heart rate up.

Blending each of the ideas above will ensure you get your 30 minutes in five days a week, and you will not even feel like you have actually been working out. And, if you throw in a real exercise routine or two with your regular five days of physical activity you will be quickly on the way to a slimmer and much healthier you! Good luck.

Sources:

Marcus, B. & L. Forsyth (2009). Motivating People to Be Physically Active. Physical Activity Intervention Series. Human Kinetics. Champaign, Il.