An Exercise Alternative

How are your walks coming? Have you gone beyond the 15 minutes? 

I've been faithful to walk at least 15 minutes a day. We take the dogs and goat....yes we have a goat, down the hill and back up.  It takes about 20 minutes. But I'm finding that isn't enough for me. My plans to walk to the Farmers Market have been nixed by the weather these past few weekends. So, what to do?

This morning it's 25*.  I will bundle up and hit the streets, brrrr, but not for long.  I could go to the gym....but I don't have a gym membership. Really, nothing beats a good walk and I want to go longer. If you have a treadmill, you are golden.  

BUT.....If you don't, I have an alternative. A standing desk. It's the latest trend.

I have one. It's a crude wooden thing my husband had built for something else. It's the perfect height for my computer and I plan to start using it again.

We, as mammals, were designed to stand, run, walk, chase bison, squat, but not sit in a chair ALL DAY. At the office we sit at a desk, at home we sit at the table, in front of the TV. We don't move. That is what the walking is for, but the benefits of a standing desk are amazing.

We burn more calories while standing. Studies show up to 20% more. We are less likely to get blood clots, our metabolism increases. Our cardiovascular system improves. Our work productivity increases. I  know. There are articles out there by 'experts' that dis the idea, claiming varicose veins, bad posture....standing 10 hours a day. Well, I don't stand 10 hours a day. I do sit down...maybe too much. It has been proven to help your body.

An article in the New York Times spells it out for you.

I know many folks that are getting those Tread Mill desks. But, in a pinch: There are all sorts of options for work and home. Seriously! You can find them cheap at many Office Supply stores. Amazon and IKEA. Or build your own. Here are some I found.

This does not mean you can give up your daily walk. As the weather gets better, I plan on hiking more and will eventually increase my daily walks to 30 minutes.

But the Standing Desk is an added health booster. I hope you try it. 

Day 7 - do you get enough sleep

Today's assignment, or should I say tonight's assignment, is to get enough sleep. 

I know it's the holidays and there are parties to attend, gifts to wrap...but we are changing our habits for a healthy 2014 before the ball drops in Time's Square.

Many of us are sleep deprived. It's easy to get caught up in a TV show late at night, or a good book. Stress, worries, children, our work load.....all keep us from sleeping. But sleep is crucial to good health. Crucial!

Our basic physiological operations need to rest. Our brain needs to 'reboot' as it were. A good night's sleep will improve memory function, our creativity, and make you a more positive person to be around. Physically, our body needs rest. Your muscles, joints, circulatory system needs to regenerate. Nerve cells need regenerating.  With lack of sleep comes immune issues. You are more susceptible to the colds and flus going around. And, as we get older...yes, we are getting older....sleep is essential to our proper aging.  A proper nights rest keeps our chances of diabetes at bay. Cancer cells love stress. Our hearts need rest, or they will blow, Captain. (Sorry 😊)

Many of us are moms and dads. Do you remember when junior was born? Do you remember those sleepless nights, those restless days? Did you know that you will die from sleep deprivation before you die from starvation? Scary. 

So how do we do it? How do we get enough sleep? We need a good 9 hours!

Here are some suggestions.  

If you have to see Jay Leno,  record it. Watch it the next day. Please don't sleep with the TV on all night.  Put your phone in another room. Those constant notification bleeps are annoying. Sleep in a totally dark room. If there is a computer in your room, pull a towel over it. Blue light emissions and LCD lights mess up your circadian rhythm. Avoid alcohol. Keep you room cool. Go to bed an hour earlier than you have a habit of doing. Try not to eat right before bed. Have a night time routine...like you did with your kids. Meditate before you go off to sleep. 

Nap! Yes, a good nap will refresh you. I take one every day. It's amazing how much better I feel because of that nap. 

So, go to sleep!

List recap:

Junk your kitchen junk....Remove that bad food like products. 

Walk for 15 minutes every day

Purge 10 things every day

Add one (or more) vegetable to your meals

Meditate - you can incorporate this into your bedtime routine

Look into that mirror and say I LOVE YOU

Try to get 9 hours of sleep...nap 

Wow! They say it takes 21 days to change a habit. Can we do it in 16? 

Tomorrow we are going to start replacing the junk with eliminated with the good, clean stuff.