The Daily Take Care of Yourself Checklist Pt. 2

This is a guest post from Luciana Miles, natural health & lifestyle coach & consultant for Transforming Greatness. 

You can check out her different coaching packages and courses right here in the Transforming Greatness store.

Now that we know why and how to get our 30 minutes of sunshine, let’s get into our next essential action: 30 minutes of exercise.

I know this is everyone’s least favorite subject, possibly their least favorite thing to do, and that you probably hear about it all the time, but you hear about it because it’s true and it’s necessary.

As usual let’s begin with why:

1. Exercise will boost your happiness

2. Help you sleep better

3. Give you more energy

4. Improve your memory and confidence

5. Will make you less susceptible to disease and help manage any diseases/ailments you have

6. Help with your depression

7. And help you lose weight

And I’m sure I haven’t exhausted all of the benefits.

A lot of the things that we are told in this world are the opposite of the truth or are the opposite of what we need to be doing.

Do you remember when all the exercise programs used to tell you to talk with your doctor before you begin a new exercise program.

What they really should have been saying is talk with your doctor before beginning any sedentary lifestyle. (I got this from Nicholas Bate)

Inactivity will kill you. 

Think of a machine, when a machine is not used, when it sits inactive, it deteriorates, it rusts, collects dust, and breaks down. Your body is the same.

And no I’m not talking about you walking to your office, or playing with your kids, or doing housework. I’m not talking about any regular everyday activities, I’m not even talking about a leisurely 10 minute walk (though these are good).

I’m talking about heart rate definitely up, hopefully sweating, purposeful activity. That could be a focused walk (heart rate up), jogging, running, hiking, bodyweight exercises, dancing, bicycling, HIIT exercises, etc.

Something that is going to stretch you, lubricate those joints, and exhilarate you all at the same time.

It must be a challenge. 

If you are a newbie to exercise, obese or significantly overweight, start simply with focused walks (heart rate up) and then go from there. Maybe bicycling. Things that are easier on your body and especially on your joints.

Jogging, running, bodyweight exercises, matter of fact all activity becomes easier as you lose the weight.

Ok, so you get it. You need to workout. 

Yes, yes you do. I don’t care who you are or what ailment you have, you need some kind of physical activity in your life.

These are the rules:

For newbies: Schedule at least 10 minutes of exercise a day uninterrupted (normal everyday activities do not count). Your heart rate must be elevated. Once you get comfortable with these 10 minutes every day, schedule 15 minutes, then 20, then 25, then 30. Finally make sure you’re scheduling and getting 30 minutes of exercise at least 5 days a week with your heart elevated.

For old heads: Schedule at least 30 minutes of exercise at least 5 days a week with heart rate elevated.

We are not reading books on the treadmill in these parts. We want that heart rate up, body pumping, hopefully sweat dripping, energy spent.

The funny thing about that energy spending is that you will most likely find that you have more energy with all that energy spending than you did without it. It kind of follows that old adage, you have to spend money to make money. You have to spend energy to make it.

• I know it’s a chore

• I know you hate it

• I know you think you have better things to do (you don’t)

• I know you think you’re too busy (you’re overcommitted)

• I know you’re tired (you’re overcommitted and sedentary)

• I know you’re tired of hearing about it and people telling you you have to do it.

But it’s true.

And here’s the thing: it’s only a chore because you think of it as a chore, and you only hate it because it’s hard and you’re not accustomed to it.

But a crazy thing happens on the way to healthy, something switches, and you start to miss working out when you don’t do it.

You don’t feel as good, you have less energy, you’re not as confident, clothes aren’t fitting right, everything is just all around blah.

All of a sudden that person who unnaturally adapted to a sedentary lifestyle, is back in their original habitat, physically strong, full of energy, and ready for anything.