Move it!

Move it!
by Kristen Ciuba,
Jun 6, 2014

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Move it!
Research shows that healthy eating combined with regular exercise is the most successful and efficient way to control weight. In fact, the National Weight Control Registry, the largest population-based weight loss study in the US, found that increasing physical activity is the key to successful weight maintenance – 90% of the participants who lost weight and kept it off for one year or longer exercise for an hour or more per day.

Exercise also has a positive impact on:
- Blood Sugar
- Cholesterol
- Energy
- Mood
Health professionals recommend that we exercise 5 days per week for an hour each time. If you aren’t there yet, don’t worry. That is the goal for you to work towards. What is important is that you start moving on a regular basis. Do what you can right now and gradually increase the length of time and intensity each day or week. You can even break up the exercise sessions into multiple times each day. Engaging in a regular fitness routine will be the difference between losing one pound per week and losing two to four.

Activities to Get You Started
To become more active throughout your day, take advantage of any chance to get up and move around. Here are some ideas other Diet-to-Go customers have shared:
- Take more steps. Take brisk 15-minute walks around the block, walk up the stairs instead of taking the elevator and park your car farther away from your destination and walk the extra distance. Use a fitness tracker or pedometer to help you keep track of your steps.
- Rake leaves or do other yard work for 30 minutes or more
- Play actively with the kids (or dog) for 30 minutes or more
- Dance to music for 15 minutes. Especially when you get off work- it relieves stress
- Do ankle, leg, arm, shoulder and neck rolls (10 each) when you wake up or after work
- Take your workout to the next level. If you work out at the gym, push harder. If you walk or do Zumba, add ankle and wrist weights. Don’t get stuck in a workout rut!
The point is not to make physical activity an unwelcome chore, but to make the most of the opportunities you have to be active. Try to have fun!

Need another reason to exercise? Check out this article on Exercise and Bone Health.

Track your exercise here

Author: Kristen Ciuba
Kristen is a Nutritionist at Diet-to-Go, based in Lorton, VA. She tries to “practice what she preaches” by fitting in healthy foods and cooking, challenging exercise, and quality time with family and friends every day!

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Move it!

Move it!

Exercise also has a positive impact on:

Activities to Get You Started

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