Easy Ways to Make Exercise a Habit
Not sure about you but I find it difficult to start and stick with my fitness routine. OK, I can start them but the trouble is I cannot stick with it long enough to stay fit for life. All too often, my enthusiasm and energy wanes, I get distracted by other things. Next thing I know, I don’t see the results quickly enough and I give up.
For some reason many other people do manage to hang in there, What do they know that I don’t?
Here is what I found. Current research shed some light on the subject of long-term exercisers (who had been working out for an average of 13 years). They were asked to rank what motivated them to keep up with their program.
Their answers might surprise you. The exercisers were not as concerned with powerful muscles and awesome abs as they were with feeling good and being healthier.
Here’s how the study participants ranked their motivators:
- Fitness
- Feelings of well-being
- Pep and energy
- Enjoyment of the exercise
- Making exercise a priority
- Sleeping better
- Feeling alert
- Being relaxed
- Weight management
- Appearance
So, how can you set your priorities and become fit?
WebMD has compiled 10 tips for making fitness a habit in your life.
1. Do a variety of activities you enjoy. And remember, there’s no rule that says you have to go to a gym or buy equipment.
Focus on a variety of physical activities — weight lifting, walking, running, tennis, cycling, and aerobic classes. Be sure to do things regardless of the weather or time of day.
2. Commit to another person. The social aspect of exercise is very important. Share the fun! Walk with a friend after dinner, before work, with the kids to school, with a dog. Maybe you can take a class together.
3. Make exercise a priority. Remember this is non-negotiable. Find the time to set it into your schedule and treat it like any other appointment you keep each day. Make it part of you identity.
4. Exercise first thing in the morning. When you wake up, you are rested and ready to start the day. Experts agree that a morning schedule is best. If decide to you go to a gym, try and find one located between your home and work. Exercise, take a shower, and you’re energized for the day.”
5. Or, exercise on your way home from work. The next best thing to exercising first thing in the morning is on your way home from work.
6. Exercise even when you’re “too tired.” Chances are, you’ll feel better after exercising.
7. Log your activity. Record your results. It could be how much time you exercise each day, how many steps you walked, how far you ran or cycled, what you weighed, etc.
Try making a game of it. You will be a winner in your own book.
8. Be aware of all the indicators of progress. It’s great when your clothes fit better and you can lift heavier weights or work out longer without getting exhausted.
But there are a slew of other progress indicators, such as:
- Getting a good night’s sleep.
- Thinking more clearly.
- Having more energy.
- Realizing your muscles aren’t screaming after you’ve helped a friend move furniture.
- Seeing your resting heart rate drop over time.
- Hearing your doctor congratulate you on improved cholesterol, blood pressure, bone density, triglycerides, and blood sugars.
9. Walk — with a pedometer (or a dog). Experts say, “If you enjoy walking and haven’t exercised for awhile, 10 minutes three times a day will give you 30 minutes.”
Use a pedometer, and work up to at least 10,000 steps a day. Find out what your daily average is, and, the next week, strive to walk 300 extra steps each day. Increase your steps each week.
10. Reward yourself. Experts say that making behavior changes is hard, and rewards motivate. So decide on a goal and a reward, and work toward it. You might buy yourself a video you’ve wanted after you stick to your fitness plan for one month, or buy new walking shoes when you achieve 5,000 steps a day. Do whatever works for you.
Summertime is Fun-time
Summer vacation is only a few days away and we are faced with the question of what to do with all that time. Or more like, what do we do to entertain those kids that are so bored and they don’t know what to do. Here are some helpful ideas to fill in those long summer days.
- Start some type of collection – Bugs are everywhere and once properly dried can be collected, marbles of every color and shape, coins or whatever interest them.
- Record and catalog information – What type of birds they have spotted, wild flowers or animals. There is not enough science in schools and what better way to learn than from hands on experience.
- Visit the Zoo – But don’t just walk through it and you’re done. Sit and draw the animals, figure out what they’re doing. Research where the animals came from and what do they eat. Have each child pick an animal to research and go back and visit the animal that their interested in several times. Try to come up with ways to raise money for that animal.
- Visit the Museum -
- Art museum – Have them pick one of their favorite pieces of art and research the artist. Where did they come from and what other works of art are they known for?
- History museum – Research their favorite part of history and share what information they have learned. Build a model of that part of history.
- Science Museum – Find something that interest them in this area and have them research it. Build a machine or model of their interest.
5. Go to the park – Pack a picnic lunch, invite some friends and have fun.
6. Go fishing – Dust off that old fishing pole and take them fishing. Learn the different types of fish that they could catch. What types of bait to use? Don’t forget that fishing license.
7. Go biking – Pack a small backpack with water, snacks, and drinks.
8. Go hiking – Hit those trails and start walking. Find some trails that you’ve never been on before.
9. Study the architect for buildings and walk around town. Take photos or draw the different designs. Research who came up with those ideas and are those designs still used today.
10. Go to your Public Library – They have many great things going on all summer long. Summer reading clubs and a great place for resources and research. And they usually have Air Conditioning on those very hot summer days.
11. Work on a skit or play with your neighborhood kids. Plan out a stage and costumes and invite the rest of the neighborhood for the production.
12. Go to the farmers market to see all the vendors and fresh produce.
13. Do community service work – Pick up litter in a park, work in a shelter serving food, or contact someone to find out where they would need help that the whole family could get involved in.
14. Visit the elderly in homes; make cards for them and fresh cookies.
15. Teach them how to cook and bake. Great learning experience is measuring and following the instruction on a recipe. The greatest reward is eating what you made!
16. Journals – Have them write down there thoughts, feelings, and experiences. Keep them in the habit of writing.
17. Write letters to friends and family. Especially if they don’t have email and send those wonderful works of art that are usually over flowing in your own home.
18. Play a game – There are many great board games and for physical games go to the Great Game List http://www.funattic.com/game_list.htm
19. Clean the house or organize a room. My kids love it when we make a list of what has to be cleaned. Each child loves writing down their name next to the item that they have cleaned. The list really motivates them and you’re not telling them what to do. Rewards are paid for all their great and hard work.
20. Plan a vacation or trip. Research together the area that you’ll be going and get feed-back as to what everyone would like to see. Give them a journal and have them write down what they did that day. They won’t like doing it most of the time. When they go back the following year and read it they’ll remember certain events with fond memories.
NEW FREON 410-A
Why we need new refrigerants
In 1987, at an international meeting know as the Montreal Protocol, new regulations concerning chemicals with ozone depleting properties were adopted by participating nations. As a result the existing refrigerant (R-22) used currently in residential and light commercial air conditioning systems was targeted as an ozone depleter due to the chlorine molecules it contains. Because of this fact it is one of the many chemicals scheduled for eventual phase out by the Environmental Protection Agency (EPA).
Phase Out Schedule
The phase out of the Production of new R-22 Refrigerant began in year 2004. The level of new R-22 refrigerant manufacturers will be allowed to produce will be gradually reduced until all production of new refrigerant R-22 is stopped in year 2020. After year 2020, manufacturers will only be allowed to recycle existing refrigerant to meet future demand.
The New Refrigerant
The new refrigerant R-410A/Puron has surfaced as the preferred replacement by most manufacturers of air conditioning equipment. It is also marketed under the brand name Puron. It is easily distinguishable in its pink container as opposed to the R-22 green container.
Cost
Currently R-410A refrigerant is more expensive than R-22. It is expected once factories are re-tooled to produce R-410A equipment to meet the demand, our government has begun to tax the use of R-22 out of existence. This scenario has already played out with other refrigerants. Such as R-12.
Compatibility
R-410A and R-22 equipment cannot be cross matched. That is, if a R-410-A condenser or heat pump is installed, the indoor coil must be equipped with a R-410-A metering device.
How This Affects My Buying Decision
Consumers should now more than ever plan and schedule their purchase carefully to avoid down time. Both the indoor cooling coil and the outdoor condenser must be replaced when converting to R-410-A. This is a much longer process than just replacing an outdoor unit.
Most manufacturers are on board with new R-410-A products, and some have aggressive plans for complete phase out of their R-22 product line well before the 2010 deadline. With over 10 years of installed products operating in the field, the new R-410-A systems have proven to be every bit as reliable and efficient as the R-22 products are.
Installation and Service
Installation and service technicians must be certified and trained to install and service R-410-A equipment. Higher operating pressures require special gauge manifold sets and hoses, as well as compatible leak detection and reclaim equipment. Deep vacuum and 410-A specific driers are critical to the long term performance of the equipment. The synthetic ester oil (POE) used in these units is extremely hygroscopic (absorbs water easily). Proper evacuation to 500 is essential.
