Your ten-step plan to “skating” into better health this season.
Article By: Amber Shadwick, FITSIDE.
A sedentary lifestyle is responsible for an estimated $24 billion in direct medical spending. Physical inactivity is responsible for 1 in 10 deaths each year. However, according to The American Heart Association, regular adherence to physical activity, such as walking10,000 steps a day, creates a 90% reduction in heart attack rates. Ten thousand steps per day can inspire a 30-70% reduction in cancer rates (The American Cancer Association), 50% reduction in type II diabetes (American Diabetes Association), and a 70% reduction in stroke rates (American Heart Association). Yet, why is it that only an estimated 22% of Americans account for regular sustained physical activity? In fact, The World Health Organization reported in 2013 that 60 to 85% of people all over the world—from both developed and developing countries—currently lead sedentary lifestyles. Are we simply not yet sick of being sick and tired?
This season let’s make a commitment. Let’s shift our intentions. Let’s aspire to put an end to being sick and tired. Let us evolve openly and zealously in becoming more active, happy and healthy. Joining a gym and or hiring a personal trainer is not essential, nor necessary. Getting active is simple! Turn off your T.V., get off your couch, get outside…move, celebrate, embrace your abundant abilities and nature’s vast accessibility. Activity blooms in many shapes and forms. As a K2 skate ambassador, avid physical activity enthusiast, fitness and wellness professional, here are my top ten tips for getting you active this season!
- Make a personal commitment. Commit to move more. Where there is a will, there is a way!
- Start small. Make small activity goals aka. “SMART” goals. Specific, Measureable, Action Based, Realistic, and Timely.
- Make “activity” fun and enjoyable. Try new activities: Inline Skating, Standup Paddleboarding, Yoga, Ballroom Dancing, Group Fitness, etc… you never know what you might find enjoyable!
- Use your body as your vehicle. Ride, walk, or park further away from your destination. Intend to activate your body as often as possible.
- Create a supportive environment. Inspire others, grab a buddy, walk your dog, start a neighborhood skate group challenge. Spread your enthusiasm towards improved well-being. Your motivation may possibly inspire a domino effect!
- Acknowledge your worst inactive habit or behavior. Admit your barrier. Then plan and set SMART goals in order to overcome it.
- Embrace the ten-minute rule. Initiate to getting off the couch, even if it’s just for ten minutes. The first ten minutes is usually the mental motivation hurdle; once complete, our mind will follow our bodies!
- Match eating time with outdoor time. Make every mealtime balanced by movement time. For example, if lunch took 20 minutes, immediately skate for 20 minutes.
- Stop saying tomorrow. Live in the now. If you are not intrinsically motivated to becoming active, consider hiring extrinsic help.
10. Connect with nature. “Get outside. Get Fit. Get Happy.”