Got 15 minutes?
Did you know that 15 minutes of exercise each day brings a variety of health benefits? As reported by the BBC and Time magazine, 15 minutes makes a difference on your lifespan and overall health. Brisk walking is enough, especially for those who are not exercising much currently.
If you spend 15 minutes on a high-intensity workout (HIIT), the benefits are magnified. Scientific studies show that they include:
The bottom line is- get moving! Shoot to give yourself at least 15 minutes day (but remember- make it a flexible preference, not a demand). I've been dropping short stretch and fitness videos on my YouTube channel to help you reach this goal. Let me know what you think!
Last week, we looked at how our rigid demands can create irrational thoughts and disturb ourselves. This week, we will learn to replace these unhealthy beliefs with healthy ones.
Let’s change the demand first. Bring your demand to mind. How can you change it to a flexible preference?
Rigid Demand~ I must work out at least 4 times a week for one hour.
Flexible Preference~ I prefer to work out at least 4 times a week for one hour, but there is no rule that says I have to.
The flexible preference allows space for things to come up, as they inevitably do, and takes the pressure off if you feel run down or sick.
For each of the following which may accompany this demand, examine your thoughts and change them to healthy thoughts.
1- A Drama becomes A Perspective
2- An “I can’t cope” becomes An “I can cope”
3- A Put Down becomes Unconditional Acceptance
1- It is awful when I miss my workout; I will lose my fitness and my week is ruined. becomes
I don’t like to miss my workout, but it isn’t awful. I can think of worse things and I can make up for the missed session later.
2- I can’t cope when I miss my workouts. becomes
It is bad when I miss my workout; it throws off my schedule and makes me feel lethargic, but I can cope. I’m still alive, so I can stand it.
3- When I miss my workout, I am a loser, I am unfit, and I will never reach my goals. becomes
Things come up in life; I can almost guarantee I will miss a workout from time to time. I am not a loser. I am a worthwhile, fallible human being. Missing one workout does not make me unfit, and I can reach my fitness goals even if I slip up occasionally.
See if you can reframe your unhealthy beliefs and change them into healthy beliefs. Then ~ this will take some time, but it will be worth it! ~ challenge each of your unhealthy and healthy beliefs.
Ask yourself, about each belief:
Do you hold any rigid beliefs, and have you indulged in any of the unhealthy thought patterns? Do you have any rigid beliefs about your health or fitness routines?
Drop a comment below if you’ve learned anything from this process, or if it has helped you.
Time to build upper body and core strength with pushups! Whether you can do 25, 10, or no pushups right now, you can build up to 50 in the next 30 days. If you are already able to do 50, multiply the numbers by 2 (or 3, or 4...) to challenge yourself. It's always great to have a fitness goal to keep growing .
Let's do this together! Post your challenges, motivation, and wins below:
Brought to You by Adriana
Living the good, fit life in Seattle, WA. Stay tuned for more bilingual fitness tips and nutritious recipes.