Physical – Activity: Choose & Schedule Regular Exercise
Benefits
It is well-known that exercise provides many benefits, both physical and mental.
- infographic from health central
- infographic from happify
- Infographic with 50 Reasons to Exercise from darebee.com
Find simple ways to add exercise into your life.
1. Choose an exercise. Pick one you can enjoy and that will provide the effect you want. You may want to change routines for variety.
- Fitness 101 and Workout Routines and Ideas at MedicineNet.com
- Assess your fitness, Fitness Basics and 5 Steps to Get Started at MayoClinic.com
- Be Active Your Way: A Guide for Adults is a 28 page booklet based on the 2008 Physical Activity Guidelines for Americans
2. Decide on a time and place.
3. Identify obstacles: Do you need a dvd, workout clothes or equipment?
4. Decide how you will track your progress. Will you mark a calendar each time you exercise? Will you use a chart? Or an app like Myfitnesspal on your smartphone or tablet?
Daily PlanIt Exercise Chart: Foldable Exercise Chart (pdf) with 6 forms per page, close to 3 x 5 size) and Monthly chart for daily goals (pdf)
More Forms: Printable food diaries at Make healthy food choices and track diet
Your Mission:
I will choose an exercise and a regular time and place to do it. I will obtain whatever I need to make this happen and exercise at least three times this week.
Example:
I will alternate aerobic exercise with weight lifting every evening at 6:30pm for 30 minutes.
TOOLS:
- Find your target heart rate from the American Heart Associaton
- Hospital or use Fitness Calculators from Shapefit
- Physical activity guidelines from health.gov. Survey on the truth about weight loss from parade.com
- Best Weight Loss Apps from Healthline. Also see the SparkAmerica app
- Weightlifting: my Wakelet curates visualizations from SparkPeople (now SparkAmerica), which also has a video, or try the JEFIT app
- Posture: my Wakelet curates yoga moves and other exercises for posture
- Short workouts: 7 minute workout at webmd.com or the New York Times Scientific 7 minute workout app.
This is one of the weekly activities for a Year of Personal Development.
I seek to create order from the chaos of complex information. Join me at the Daily PlanIt to gain insights, inspiration, and information to increase skills for a better life. I unlock the power of teaching reading with phonics in the pursuit of literacy at www.phonicspow.com. In my spare time I explore books and movies, often choosing titles available on both screen and page.
Daily PlanIt 
[…] Exercise […]
[…] Exercise […]
[…] exercise […]
[…] II (important but not urgent): goals, planning, exercise, personal development, and relationship building – Plan […]
[…] RESPOND: choose to respond with helpful thoughts and actions • Breathe • Exercise • Meditate • Emotional intelligence… and more at the Building Blocks of Positive […]
[…] attractive temptations that are not good for us. Create habits for a healthier body and mind with exercise and unprocessed foods. Try experiments to see what […]
[…] Exercise: take a break with a walk or quick workout […]
[…] Strategies • Mindful breathing • Assess fitness and heart rate • Perform a body scan • Start […]
[…] Exercise – has many proven benefits, including increasing happiness! When the weather is nice, I walk around the lake at Bass Pro and enjoy the beauty of nature at the same time. I often include a short yoga routine in my day as well. […]
[…] • Relaxation & rest. Prioritize sleep with a consistent bedtime and wake-up time. • Include exercise. Take a movement break every 30 minutes during the day. Add a 10 minute walk into your daily […]