OK, so it's 2013 and there are going to be plenty of resolutions to get into shape, and I guarantee that gyms will be flooded with new members. Will you be one of them?
As healthcare providers, we are constantly caring for others, be it our patients, family members, friends, pets, etc. But most of us can agree that we spend very little time on ourselves promoting our own healthcare.
Most of us work more than 40 hours per week and have family obligations that often leave very little time in our "time bank" budgeted for us. Is this placing us at risk for diseases such as heart disease, high cholesterol, obesity, and cancer? In theory, the answer is yes, but what do we do about it?
Can we find an hour a day to devote to movement? You may say, "An hour? Where am I going to find an hour and if I do find it, where will I find the energy to work out?"
While that is what my mind says to me on a daily basis, I try my best to muddle through and get in my daily workout, and boy does it make a difference in not only my overall appearance but also with my mood.
I am a firm believer that any type of movement is better than none. You could transform just about anything into a workout. Here are a few examples1:
- Cleaning the house vigorously will burn an average of 133 calories per 30 minutes. A good workout and a clean house -- who can ask for more?
- Take the kids or dogs for a brisk walk. If you walk briskly for 30 minutes, you can burn an average of 221 calories. Now, it can't be at a snail's pace!
- Give your kid/pet a bath and you are looking at an average of 119 calories in 30 minutes. Got a dirty kid? Just imagine how many calories you can burn!
- Use the treadmill while watching a movie or show.
- Lift weights. While pumping iron, you can burn approximately 204 calories in 30 minutes.
- Mow the lawn for 30 minutes and you are looking for an average caloric burn of 163 calories in 30 minutes. Got a big yard? Imagine the possibilities!
- For all of you snow birds, hope for a blizzard because for every 30 minutes of shoveling you can burn an average of 218 calories.
- Dance! If you are like me and love to dance, you can count on an estimated 265 calorie burn in 30 minutes, so get down and get funky.
Let's not forget about nutrition. It is hard, if not impossible, to work off a bad diet, so it is best if you eat as cleanly as you can. I have found it very helpful to prep out several meals for the week so I can grab and go, instead of picking out just anything in the fridge when I get home.
If you have access to a personal trainer or nutritionist who can help you, they are a great resource to have. I have found that organization is key when it comes to a healthy lifestyle.
By eating healthy and moving around, we decrease our risk of developing many diseases, including heart disease, obesity, and some cancers. Who can ask for a better resolution than that?