Small Steps Vs. All or Nothing Approach to Diet and Fitness

As I begin writing this article, I am feeling quite positive about the exercise and eating plan I will begin tomorrow. Of course, tomorrow is Monday, the only day of the week that seems to be the right time to start a new program.

My plan always starts out the same way...sometime in the middle of the week I start to feel unmotivated and out of shape due to the bad habits I've been practicing. As the negative habits continue, those feelings progress to feeling downright fat. I make a pact with myself that next week will be it - the week I put all of those bad habits behind me and start anew. In the meantime, I'll have a few "last meals" before getting serious about my plan.

A proper last meal will almost always include a cheesy Mexican delight. And, the crispier the chips and stronger the sangria, are all the better for my last fling. Might as well have the fried ice cream too since next week this will all be behind me as I venture into the world of the fit and fabulous.

Of course, during this feeding frenzy I have not been keeping up my usual exercise routine either. The treadmill has gotten dusty, my muscles are shrinking and I'm not feeling quite as energetic as when I was doing regular exercise. So instead of going for a brisk walk after enjoying the variety of candy in my large canister, I'll just watch TV or read a magazine. The energy just isn't there for anything else.

Fast forward to Monday...the alarm goes off at 5 am...the time I need to rise and shine in order to have the time to do a nice 30 minute walk on the treadmill before getting ready to go to work. But I'm so tired! I make a deal with myself that the treadmill can wait until I get home that evening and reset the alarm to 6 am. Besides, sleep is just as important as exercise I tell myself.

That evening I get home, change clothes and fix something quick for dinner. At this point the plan is to have a quick bite to eat and jump right on the treadmill. But then I sit down with my meal in front of the TV, or worse yet...the computer to check e-mail! Before I know it, it's too late to exercise. After all, I've always heard that you shouldn't do cardio too close to bed time or you won't be able to fall asleep.

At this point, the cycle has come full circle. I have missed my opportunity to start a perfect health plan on this first day of the week. I'll have to wait until next week to get the perfect start to my new plan. I the mean time, I think I'll go out for a great lunch with my co-workers. No need to go with the grilled chicken salad since I'll be eating plenty of those next week...

Maybe by now you have recognized yourself in some of the behaviors described above. The message we need to get through to ourselves is that "all or nothing" thinking is a big loser. It is always a good time to improve your habits. By waiting for the perfect start to a week or even just a new day, a lot of damage is being done by your current not-so-good habits.

Great health improvements can be made by simply making each moment as healthy as it can be. Try to choose healthy meals most of the time. If you make a less than ideal choice, balance it with something extremely healthy. For example, if you love Mexican food like I do, go ahead and have a few chips but maximize the healthy salsa you eat with them. Go for a lot of grilled chicken or beef but don't eat every single tortilla they serve to you. Just eat one.

When you feel you just don't have enough energy to exercise, give yourself permission to feel tired and just do 10 minutes. One of two things will happen. You'll finish the 10 minutes and go on with your day and actually feel a bit better than if you had done nothing - this feeling will be both physical and mental. It will also have the effect of motivating you to do it again the next day. A second possibility will be that you actually complete a longer workout. Many times you just have to get started. Either way, you win.

Small bits of positive habits added up over time ultimately win over the all or nothing approach. Be mindful of your goals and pay attention to motivational tips and information to keep yourself on track.

Reference to the source at this site

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We All Know Exercise Will Lower Blood Pressure Naturally - Here is Why

Immediate Effects Of Exercise.

When you start exercise your heart and circulatory system go into overdrive. Your muscles work harder and demand oxygen. Oxygen is delivered via your circulatory system and your heart rate and blood pressure increase. So is what your saying is that exercise is bad for hypertension? Not in the least!

The effect of exercise to lower blood pressure naturally.

If you were to magically exercise 24 hours a day, seven days a week for months, then yes blood pressure could become an issue. But you can not. So the temporary elevation in heart rate and blood pressure does not cause any harm to you.

In fact over time this exercise actually works to increase flexibility of of the arteries and even to widen them. Because of this effects of high blood pressure will decrease over time. This makes exercise one of the best ways for defeating hypertension, bar none.

Is it easy?

In a word, yes. You do not need to push yourself to the limit to get benefits from regular exercise. Just like you do not need to starve yourself and live off of the "three nuts and a grapefruit" fad diet to eat properly. The key is regular exercise. If all you can manage is a 30 minute walk through the park, well that is a darn good place to start. The best exercises incorporate a minimum of 20 minutes of aerobic exercise. 30 minutes is good to strive for. (It generally takes about 15-18 minutes of aerobic exercise before you begin to burn fat.) So you are not really going for strength training here, more fast walking or jogging. Or even that crazy "Gazelle" thing.

Yoga and Blood Pressure

Millions of people suffer from high blood pressure, also known as hypertension. It has been called the silent killer because in most cases there are no symptoms. Thousands of people suffer from heart attacks and strokes each year because they don't monitor their blood pressure on a regular basis. Getting an annual checkup is great but it's not enough if you suffer from high blood pressure and want to take control of it. Diet and exercise are crucial to maintain a healthy blood pressure level. I know there are plenty of people out there who don't enjoy exercising because they feel they don't have the time with their busy schedule, they don't want to join a gym and pay for a gym membership knowing they won't be able to get there enough to benefit from it, or various other reasons.

You'll be happy to know that Yoga has been proven to help people reduce their blood pressure levels and it will cost you nothing other than a yoga mat (optional) to get started. By practicing a few poses each day you should be able to see results within 4 or 5 weeks. There are great online resources to find out which poses are best suited for you. If Yoga is something you're interested in pursuing to help you lower your blood pressure my advice is to do an online search for "yoga and blood pressure". Because so many Yoga practitioners and authors offer different advice on what is best it's good to read several articles to get an idea of the different Yoga programs that are out there. We all have different time constraints, physical limitations, and so on so it is extremely important to start a program that is best suited for your individual needs. I will say that I have done Yoga in the past and I truly enjoy it. I find it to be very relaxing and it really helped me reduce my stress. Even if you don't suffer from high blood pressure there are so many benefits of Yoga that it is worth looking into.