Just because the economy looks bleak doesn't mean you have to deprive
yourself and your family. Here's how to spend less, but have more.
You don't need us to tell you times are tight. Between the rising cost of
gas and groceries, a disheartening recession, and the shaky job and housing
markets, you've probably spent more than a few hours worrying about your
finances. But tightening your belt doesn't mean choking your spirit; you can
still enjoy the things you love.
A complete fitness program must include the following:
Aerobic exercise. Walking, jogging, swimming, and dance exercise are good ones to try. Aerobic exercise works the large muscles in your body, benefitting your cardiovascular system -- and your weight. Work up to getting 20 or more minutes per session, 3 or 4 days a week. Make sure you can pass the “talk test,” which means exercising at a pace that lets you carry on a conversation.
Strength training. Lifting hand weights improves your strength and posture, maintains bone strength, reduces the risk of lower back injury, and also helps you tone. Start with a hand weight that you can comfortably handle for eight repetitions. Gradually add more reps until you can complete 12.
Stretching.Stretching exercises help maintain flexibility and range of motion in joints. They also reduce the risk of injury and muscle soreness. Yoga and Pilates are good forms of stretching exercise; they build core body strength and increase stability.
Make Exercise a Part of Your Daily Routine
Every bit of movement counts. If you're too busy for a regular workout, look for other ways to be in motion. Research shows that all those extra steps you take during the day add up to big health benefits. Here are some ideas to get you on your feet:
Adopt a dog and take it for walks every day.
Take the stairs instead of the elevator. At home, don't shout at your family members from the stairs -- go on up.
Get up and talk with co-workers, rather than sending emails. Have a meeting with one or two colleagues? Take it outside and make it a walking meeting.
Walk briskly whenever you can. Always wear comfortable shoes, or bring them with you, so that your feet can be your main mode of transportation.
Find a sport, game, or activity you like. You’ll stay committed to exercising if you’re doing something that you enjoy.