Physical Movement: Fitting it into a Busy Lifestyle

Physical Movement: Fitting it into a Busy Lifestyle

Physical movement provides many clear advantages to the mind and body. However, today, because our lifestyles don’t always require lots of activity, in order to reap these benefits, exercise has to be an intentional part of our routine. Yet for those of us who lead busy lives or aren’t particularly fans of exercise, this can be a bit of a challenge. So the goal is to incorporate exercise into our lives, in a way that is encouraging; this is while still satisfying time limitations, as well as supporting stillness and our overall wellbeing.

How Much Exercise Do We Need?

In previous years, the work and lifestyles of our forefathers demanded lots of physical activity. So there was really no need to place such emphasis on exercise. But, the reality is, today our society has totally changed. These days, most of us lead really busy lives, yet with barely any requirement for physical activity—which means today we have to consciously make it a part of our lives.

Therefore, as far as how much exercise we generally need to maintain optimal health: According to the Office of Disease Prevention and Health Promotion (ODPHP), adults need a minimum of 150 minutes of moderate-intensity physical movement per day; while children between the ages of 6 and 17 years need a minimum of 60 minutes per day.

Why Is Physical Movement Important?

Essentially, there are many benefits to engaging the body in regular physical activity. These include stronger muscles and bones, better sleep, healthier skin, better physical health, and greater endurance.

A lack of movement, on the other-hand, can create an imbalance in our system that affects us as a whole. According to recent studies, this imbalance may even disrupt the body’s “circadian rhythms”—affecting the way our bodies are able to determine favorable times for moving vs. being still.

These studies suggest that a healthy body, accustomed to regular movement, will automatically prompt this person to rest after physical activity, and engage in movement after a period of being still. Therefore, when we engage in regular physical activity, we may be improving our body’s’ ability to calculate more appropriate responses.

3 Simple Ways To Fit Exercise Into a Busy Lifestyle

Walking 

walking for physical movementThis is still the most popular form of exercise. Walking in your neighborhood or a nearby park are always the most convenient outdoor options. If time allows, you can start a habit of using staircases instead of elevators, or parking a distance away from your destination. However, if your schedule doesn’t allow you to walk at suitable times or it’s too cold, etc… don’t rule out walking indoors! One common option is to purchase a treadmill for use in the home. Still, you can try walking in place or do a some laps around the largest area of your home.

dancing for physical movementDancing

If you like music and dancing is your thing, then put on your favorite song (with or without headphones) and just move! Dancing also doesn’t require a specific place or time of the day. Yet a good time for this exercise is immediately after you arrive home from work; as it’s a great way to replenish your mood and spirit after a really long or challenging day.

 

work-out dvds for physical movementExercise DVDs or Streaming

Using DVDs or streaming videos is another convenient option. There are many possibilities available on Amazon. If you are signed up for Prime, many videos are accessible for free. In fact, you can sit and watch a few of them before-hand and select the one you connect with the most.

You can’t go wrong with a basic cardio DVD.

Also, if you are interested in a Christian exercise program that merges faith with fitness, I’ve shared three options below. Essentially, these programs are all centered around faith, where it is used as a direct motivator.

The following are the three (3) options:

PrayFit is a 28-day program is about giving your best by scheduling time with the Lord and to exercise everyday. It may appeal to men and to individuals interested in strength training and/or building muscle. Also, it is essentially designed for individuals at any fitness level.

Sweating in the Spirit is an inspirational work-out that uses Gospel music as a motivator. If you love to dance and have fun while you exercise, then this program is definitely for you. It includes “gospel aerobics” workouts, as well as stretching, strength and Pilates training.

Wholy Fit is a whole-body fitness technique. Wholy Fit offers programs which integrate gentle exercise movements with worship and the Word of God. If you prefer a more peaceful work-out experience, then this is the perfect program for you. It develops you into “stability,” then “strength,” and “flexibility.”

 

Finally, like any exercise, the above options may require a little discipline to get started; but, make it your intention to just be more and more motivated to incorporate it into your regular routine and lifestyle.

 

 

Disclosure: This page contains affiliate links. As an Amazon affiliate I earn a small commission, that is of no extra cost to you. I only share links to other products/services that I think my readers will find useful.

Ways to Shop and Prepare Wholesome Meals

The key to consuming more wholesome foods is being more conscious of how we shop and prepare them. Whole or wholesome foods are unprocessed and unrefined. They are also produced without the use of any chemicals, pesticides or fertilizers. So in essence, this type of diet ensures that we are eating meat and produce in a state which is most beneficial to the body.

A wholesome diet also allows our digestive and metabolic systems to function more efficiently, enabling the proper absorption of nutrients and a more energized and fueled body with the ability to properly eliminate wastes.


A Break-Down of a Wholesome Diet

A complete, wholesome diet includes a well-balanced variety of all the required groups—namely proteins, carbohydrates, fruits and vegetables, as well as fats.

whole-foods

Protein

Protein is an essential nutrient. In fact, every cell, organ and tissue in the body contains this very important substance. When it comes to whole-foods, meat and eggs, are however not the only protein sources. We can also obtain this nutrient from plant-based protein sources.

There are basically two (2) protein sourcescomplete and incomplete protein.

complete protein is a protein source which contains an acceptable proportion of all of the nine (9) essential amino acids the body needs to build cells, as it is not able to make it on its own.

Complete protein sources include animal derived protein, such as meats, fish, poultry, as well as milk and eggs.

Incomplete proteins are protein sources which are lacking in one or more of the nine (9) essential amino acids.

Examples of incomplete protein sources include plant-based protein, like nuts, whole grains and beans.

However, two incomplete proteins that compensate for each others’ amino acid inadequacies are often referred to as complementary proteins. The two incomplete proteins combined make up a complete protein.

According to the Utah Department of Health, complementary proteins do not have to be eaten at the same time. As long as they are eaten within the same day, they are still considered complementary.

Examples of complementary protein sources include:

  • Brown rice and beans
  • Peanut butter sandwich on whole grain bread
  • Whole grain cereal with milk
  • Cheese and whole grain macaroni
  • Yogurt with ground flaxseeds
  • Spinach salad with walnuts

5.5 ounces of protein and 3 cups of dairy are the daily amounts that the USDA recommends for the average adult.

Fruit and Vegetables

Fruits and vegetables contain many essential vitamins, minerals and fiber. As a result, according to the USDA, a diet rich in these two food groups may aid in maintaining healthy stress levels, lowering caloric intake and even averting certain diseases.

Based on U.S.D.A. requirements, the daily recommended intake for the average adult is:

Fruits – 2 cups for men and 1.5 – 2 cups for women
Vegetables – 3 cups for men and 2.5 cups for women
Note: Determined by sex, age and the amount of physical activity performed each day.

The Daniel Fast is a partial fast consisting of only fruit and vegetables, only water as a beverage and no sweeteners or bread. It is a diet based on two scriptures in the book of Daniel.

This book is one of the most popular Daniel fast resources, written by a widely recognized expert on this 21-day fast. Finally, the Daniel Fast is usually followed when individuals want to combine prayer and fasting or enter into a spiritual discipline to draw closer to God.

Check-out: The Daniel Fast: Feed Your Soul, Strengthen Your Spirit, and Renew Your Body

Carbohydrates

The cells in our body require carbohydrates for them to function properly. This is because carbohydrates are the primary source of energy for the body. Besides that, glucose, a component of carbohydrates, is the main nutrient that the brain uses for fuel.

Both simple and complex carbohydrates convert to glucose.

Simple carbohydrates are found in processed sugars such as sodas and candy. However, they also occur naturally in fruits and milk. Complex carbohydrates on the other hand, are found in veggies, peas and whole grains.

Whole Grains

When it comes to grains, we are frequently told to opt for whole grains over refined grains. According to the Whole Grains Council, “eating whole grains instead of refined grains can lower the risk of many chronic diseases.”

Whole grains can be consumed in the form of pasta, rice, breads and cereals to obtain the benefits of these healthy carbohydrates. However, some people do have an abnormal immune response when their body breaks down gluten during digestion.

What exactly is Gluten-free?
Gluten is a protein in wheat. The most prevalent form of gluten intolerance is Celiac disease. This is an auto-immune disorder which causes harm to the small intestines and affects the absorption of certain vital nutrients.

Doctors usually recommend a gluten-free diet for individuals with an abnormal response to gluten – avoiding all foods with gluten like pasta, baked goods, cereals and beer, then choosing other gluten-free alternatives.

Fats

Fats provide the body with a concentrated source of energy. Healthy fat sources (good fats) help to ensure the proper functioning of the immune system. They are also responsible for the health of the cell membranes and help to maintain a good hormone balance.

Healthy Fat Sources

Monounsaturated Fats – Monounsaturated fats are in a variety of whole-foods; including nuts and high-fat fruits. Essentially, these healthy fat sources lower LDL cholesterol (known as the bad cholesterol) while increasing HDL (good) cholesterol.

Sources: walnuts, almonds, pistachios, avocado, olive oil.

Polyunsaturated Fats – Polyunsaturated fats are mainly in plant-based oils and fish sources.

Omega-3 fatty acids – Omega-3 fatty acids are present in fish oil and in plant-based sources. Studies show that omega-3 fatty acids may help lower bad cholesterol and increase good cholesterol. It may also lower the risk of coronary heart disease. Furthermore, the omega-3 fatty acids in fish oil are docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Alpha-linolenic acid (ALA) is another omega-3 fatty acid which is present in some plant-based sources such as flaxseeds, walnuts, spinach, kale and soybean. The body converts ALA to DHA and EPA.

Sources: Sardines, salmon, flax seeds and walnuts.

Omega-6 fatty acids – Omega-6 fatty acids are found primarily in plant-based sources. They may also help to lower LDL (bad) cholesterol and prevent heart disease.

Sources: Soybean oil, corn oil and safflower oil.

The daily allowance of oil for the average adult is 6 teaspoons per day, according to the USDA.

Maker’s Diet Meals is a biblically-inspired recipe book based on the Maker’s Diet health plan, written by the founder of Garden of Life company. It is a 40-day diet rich in whole, organic foods—that after some time also includes red meat, carbs, and some saturated fats.

The first goal of this diet is the elimination of toxins. It also involves eating the aforementioned foods in their natural and unaltered state  – unprocessed, unrefined, and free of pesticides or hormones. This book provides a step-by-step guide for preparing meals and snacks for the entire day.

Check-out: Maker’s Diet Meals: Biblically-Inspired Delicious and Nutritious Recipes for the Entire Family

Finally, the following is another resource you may find helpful:

LocalHarvest.org – A directory of family farms and farmers markets, along with restaurants and grocery stores that provide fresh meat and produce in your area.

Disclosure: This page contains affiliate links. As an Amazon affiliate I earn a small commission, that is of no extra cost to you. I only share links to other products/services that I think my readers may find useful.

Scrapbooking: Tips for Getting Started

scrapbooking tips

Scrapbooking is a unique and creative way of laying out personal or family memorabilia. While more often created in the form of a book, your scrapbook can also be constructed in a box, as a card or even as wall art. scrapbooking resources The bottom line is, scrapbooking is all about deciding on a theme, and then using photos and other items to design the layout of your book, card or artwork. And there are several materials and tools available to help make your experience more fun and creative.

Getting started…

Just remember that when it comes to scrapbooking, there are no rules. However, you’ll need these standard supplies to get started, and some you may already have at home:

  • Binder or Photo Album
  • Card stock paper (different colors, if desired)
  • 3-hole punch (if using a binder)
  • Scissors and/or exacto knife
  • Pens (the colors and choices are endless)
  • Glue Stick or other adhesive
  • And of course, your photos and/or other personal or family memorabilia.

Some people even go all out with decorative paper, stickers, stamps, glitter, beads, ribbons and other arts/crafts supplies… basically your options are endless.


Here are some scrapbooking resources:

1. Scrapbooking Kits

If you are a newbie, then a ready-made kit is most likely the best place to start. They come equipped with all the necessary supplies needed to create your first project.


2. Sketches

Save time and get instant inspiration with a variety of ready-made page layout sketches—organized into sections for easy search.

Get Your 500 Scrapbooking Sketches Now… Click here!


3. Titles & Quotes

Titles and quotes add beauty and inspiration to your scrapbook designs… perfect for both the expert and beginner.


Begin preserving your memories today!

Disclosure: This page contains affiliate links. As an Amazon affiliate I earn a small commission, that is of no extra cost to you. I only share links to other products/services that I think my readers will find useful.

Getting Started with Painting

Getting started with painting

Painting is a way of creating art, and for some, an outlet similar to journaling. Pablo Picasso himself said, “painting is just another way of keeping a diary.” However, it is not just reserved for the pro—anyone can benefit from this fulfilling, creative practice.

painting for beginners

Brushes, paint, canvas and some straight forward instructions; these are the main things you’ll need to get started.

 

So, are you ready to make painting a part of your me-time?

 

Disclosure: This page contains affiliate links. As an Amazon affiliate I earn a small commission, that is of no extra cost to you. I only share links to other products/services that I think my readers will find useful.