Posts Tagged ‘work’

Tips To Help Incorporate Exercise Into Your Life

exerciseMediLodge of Sterling is happy to share this helpful article on working exercise into your daily routine.

About 80 percent of Americans don’t make exercise a regular habit, and, according to a recent American Heart Association website survey, 14 percent say they don’t like exercise. So how do you overcome an exercise aversion? Mercedes Carnethon, Ph.D., assistant professor of preventive medicine at Northwestern University’s Feinberg School of Medicine, has some tips to help you incorporate exercise into your life – and maybe even learn to like it.
1. Find an exercise that best fits your personality, Dr. Carnethon said. If you are social person, do something that engages you socially – take a group exercise class, join a kickball team or walk with a group of friends. Or, if you prefer having time alone, walking or jogging solo might be a better fit for you. MyWalkingClub.org is the perfect way to connect with others who share your goals, lifestyles, schedules and hobbies. Try some of these ideas to help you get moving – at home, at work or at play.
2. Make it a Habit. It takes about three weeks for something to become a habit, so give yourself the time to create a regular routine. One way is to try to exercise around the same time each day. “Exercise can become addictive in a positive way,” said Dr. Carnethon, who is also an American Heart Association volunteer. “Once it becomes a habit, you’ll notice when you aren’t doing something.”

3. Build Exercise Into Your Lifestyle. Be honest with yourself. If you don’t live close to a gym, it’s not going to become a habit for you. Likewise, if you are not a morning person, don’t plan on somehow getting up at the crack of dawn to make a boot camp class. “The key is building activity into your lifestyle so it is not disruptive,” Dr. Carnethon said. There are many ways to fit exercise into your life, and it doesn’t mean you have to make a big financial investment. You can borrow exercise videos from the library or DVR an exercise program. Do weight or resistance training with items around your home (for example, use canned goods as light weights). Walking is great option, as well. The only investment is a good pair of shoes.

4. Do Bouts of Exercise. It’s OK to break up your physical activity into smaller segments, Dr. Carnethon said. The American Heart Association recommends 30 minutes a day of exercise most days, but if that sounds overwhelming, try three 10-minute workout sessions. You could do a quick calisthenics routine when you wake up, take a brief walk after lunch at work and, if you commute with public transportation, get off a stop earlier and walk the rest of the way.

5. Keep Going. If you miss a day or a workout, don’t worry about it. Everybody struggles once in a while. Just make sure you get back at it the next day. “It doesn’t take too long to get back on track,” Dr. Carnethon said. “It’s easy to make something a habit again. You will see same benefits before. Any little bit you can fit in will show benefits.”

###

For more information on The MediLodge Group, visit our website, find us on Facebook or tune in to our YouTube Channel.

Taking Control of Holiday Stress

holidayThis season requires a lot of work to pull off the perfect holiday. It is because of this pressure that people find themselves in front of tons of demands – work, shopping, party planning, cooking, cleaning, caring for elderly parents or children on break. Well, the worrying ends here. MediLodge of Richmond has compiled a list to help you cope and take control of holiday stress. Here are ten tips you can try to rid yourself of holiday stress:

1. Acknowledge your feelings.

Don’t force yourself to be happy during the holidays even if you’ve just lost a loved one or if you’re feeling sad that you can’t spend the holidays with your loved ones. It’s OK now and then to take time just to cry or express your feelings.

2. Seek support.

If you’re feeling down, seek out family members and friends. They can offer support and companionship. You don’t have to go through the holiday stress alone.

3. Be realistic.

As families change and grow, traditions and rituals often change as well. Hold on to those you can and want to. But accept that you may have to let go or change others.

4. Learn to set aside your differences.

Try to accept family members and friends as they are, even if they don’t live up to all your expectations. Set aside any grievances until a more appropriate time for discussion.

5. Stick to a budget.

Before going shopping, decide how much money you can afford to spend on gifts and other items. Then be sure to stick to your budget.

6. Plan ahead of the holidays.

Set aside specific days for holiday shopping, cooking, visiting friends and other activities. Plan your menus and then make one big food-shopping trip. That will help prevent a last minute scramble to buy forgotten ingredients. Expect travel delays, especially if you’re flying.

7. It’s okay to say no.

People will understand if you can’t do certain projects or activities. Say yes only to what you really want to do and you’ll avoid feeling resentful, bitter and overwhelmed.

8. Don’t abandon healthy habits.

Don’t let the holidays steer you off of your healthy lifestyle. Some indulgence is okay, but overindulgence only adds to your stress and guilt. Have a healthy snack before holiday parties so that you don’t go overboard on sweets, cheese or drinks.

9. Take a breather.

Make time for yourself. Spending just 15 minutes alone, without distractions, may refresh you enough to handle everything you need to do. Sneak off to a quiet place, take a walk at night and stargaze, or listen to soothing music.

10. Rethink resolutions.

Don’t resolve to change your whole life to make up for past excess. Set smaller, more specific goals with a reasonable time frame. Choose only those resolutions that help you feel valuable and that provide more than only fleeting moments of happiness.

###

For more information on locations and services, visit the MediLodge website.  Find us on Facebook for up-to-date pictures or watch our YouTube channel for videos of events and activities.

MediLodge of Richmond

A Serene Pond at MediLodge of Richmond

%d bloggers like this: