April 8, 2013
- Create and pursue S.M.A.R.T. goals — S.M.A.R.T. goals are Specific, Measurable, Attainable, Relevant, and Timely.
- Take decisive and immediate action – Knowledge and intelligence are both useless without action.
- Focus on being productive, not being busy – In other words, work smarter, not harder.
- Make logical, informed decisions – Think things through before making life-changing decisions.
- Avoid trying to make things perfect – The only way to get things done is to be imperfect 99% of the time.
- Work outside of your comfort zone – Embrace all moments of opportunity for personal growth and success.
- Keep things simple – Rather than evaluating every last detail of every possible option, choose something you think will work and give it a shot.
- Focus on making small, continuous improvements – Soon you’ll find yourself on a spiral of changes – one building on the other.
- Measure and track your progress – Step back and assess your progress regularly so you know what needs to be done to excel and accelerate.
- Maintain a positive outlook as you learn from your mistakes – Look for the silver lining in every situation.
- Spend time with the right people – You are the sum of the people you spend the most time with.
- Maintain balance in your life – An imbalanced lifestyle will hold you back from reaching your full potential.
April 2, 2013
- Improves heart health – cycling 20 miles a week can reduce the risk of coronary heart disease by 50%.
- Improves coordination – cycling is a whole body workout. Moving both your feet in circles whilst simultaneously steering with both hands, or in the case of a bike desk, typing or writing with your hands.
- Reduces stress – like any other form of exercise, cycling can reduce stress, anxiety, and depression.
- Burns calories – cycling can burn up to 300 calories per hour helping you trim your waistline.
- Easy on the joints – cycling, like swimming, lets you exercise without putting too much strain on your joints therefore preserving cartilage.
- Boosts immune system – “moderate exercise makes immune cells more active, so they’re read to fight off infection,” says Cath Collins, chief dietician at St. George’s Hospital in London.
- Increases life expectancy!
March 27, 2013
(1) Sedentary lifestyle is responsible for an estimated $24 billion in direct medical spending.
(2) It is estimated that physical inactivity is responsible for almost 200,000 or 1 in 10 deaths each year.
(3) Walking 10,000 steps a day causes a 90% reduction in heart attacks (American Heart Association), a 30-70% reduction in cancer rates (American Cancer Association), a 50% reduction in type 2 diabetes (American Diabetes Association), and a 70% rate of stroke reduction (American Heart Association).
(4) Only about 22% of Americans report regular sustained physical activity (activity of any intensity lasting 30 minutes or more 5 times a week). 15% of Americans report vigorous activity (activity intense enough to make the heart beat fast and hard breathing for at least 20 minutes or more 3 times a week).
(5) Just over half of all adults accumulate at least 30 minutes of moderate-to-vigorous physical activity one day a week, but only 5% of adults manage to accumulate the recommended 150 minutes through the week (The Canadian Health Measure Survey (CHMS)).
(6) According to World Health Organization, 60 to 85% of people in the world—from both developed and developing countries—lead sedentary lifestyles.
(7) Diabetes accounts for more than $98 billion in direct and indirect medical costs and lost productivity each year.
- Hu FB. Sedentary lifestyle and risk of obesity and type 2 diabetes. Lipids. 2003;38(2):013.
- King AC. Environmental and policy approaches to cardiovascular disease prevention through physical activity: Issues and opportunities. Health Education Behavior. 1995;22(4):499.
- Weiler R, Stamatakis E, Blair S. Should health policy focus on physical activity rather than obesity? Yes. BMJ. 2010;340(7757):1170-1171.
March 26, 2013
This year the American Heart Association has set aside April 3rd, 2013 as National Walking Day. The goal is to encourage everyone to briskly walk for a minimum of 30 minutes.
The driving force behind the day is the current increase in the number of American’s whom are not fitting in enough physical activity into their day. Currently, less than 50 percent of adults are getting enough daily exercise as recommended by the American Heart Association, this being a minimum of 150 minutes of moderate exercise per week. This amount of exercise will allow you to see the health benefits brought on by physical activity, benefits such as weight loss, lower blood pressure, a reduced risk of type 2 diabetes and some types of cancers. By fitting in more time for physical activity and living an overall healthier lifestyle you will see drastic positive changes in your life.
National Walking Day serves as the perfect starting point and motivational factor for those looking to get started on leading a healthier lifestyle.
For more information, visit the American Heart Associations website.