I have been on a fitness journey since January 12, 2016. As I close in on my 2 year mark, I have learned a great deal of information about the way we fuel our bodies. I am 5’8″ tall. I went from 230 pounds down to 175 pounds. I am hovering around 180-185 since August, 2016. When I started my journey, I lost all of my weight, every single pound, my modifying my nutrition. I didn’t add a single minute of exercise to my day. Not one. I learned you cannot out train a bad diet.
I didn’t starve my self. I used macro tracking to cut the weight. You can use the same calculator I used HERE. I still ate the things I liked. I totally cut out candy and useless junk food like that. I didn’t eat 4 slices of pizza. I basically eradicated any form of processed bread from my diet (as macro tracking restricts the amount of carbs you intake). I also learned according to the USDA, “a person following a 2,000 calorie diet would need 225 to 325 grams of carbohydrates per day.” Let me just go ahead and tell you right now….THAT information is why Americans are fat. There is no way on God’s green earth you should be taking in 225 grams, let alone 325 grams, of carbs per day unless you are doing it for a short period of time. None. Zero. But that is an argument and a post for another time.
When I added exercise into my day, I would stop losing weight immediately. So I just left it out until I hit my goal. Ever since, I have exercised on a regular basis. I bought a year long membership to Beachbody Online where I follow workout programs and continue to learn more about the foods I put into my body and the resulting energy I get from them. But those types of exercise take longer than 10 minutes to complete.
For my exercise component in my morning routine, I usually do 10 minutes of stretching. I know it isn’t truly exercise, but I find stretching to be an important factor in overall health. Flexibility is important and it shouldn’t be sacrificed nor does it have to be. Case in point:
Here are a few statistics for you:
- Only one in three children are physically active every day.1
- Less than 5% of adults participate in 30 minutes of physical activity each day;2 only one in three adults receive the recommended amount of physical activity each week.3
- Only 35 – 44% of adults 75 years or older are physically active, and 28-34% of adults ages 65-74 are physically active.4
- More than 80% of adults do not meet the guidelines for both aerobic and muscle-strengthening activities, and more than 80% of adolescents do not do enough aerobic physical activity to meet the guidelines for youth.5
- In 2013, research found adults in the following states to be most likely to report exercising 3 or more days a week for at least 30 minutes: Vermont (65.3%), Hawaii (62.2%), Montana (60.1%), Alaska (60.1%). The least likely were Delaware (46.5%), West Virginia (47.1%) and Alabama (47.5%). The national average for regular exercise is 51.6%.6
- Children now spend more than seven and a half hours a day in front of a screen (e.g., TV, video games, computer).7
- Nationwide, 25.6% of persons with a disability reported being physically inactive during a usual week, compared to 12.8% of those without a disability.3
- Only about one in five homes have parks within a half-mile, and about the same number have a fitness or recreation center within that distance.5
- Only 6 states (Illinois, Hawaii, Massachusetts, Mississippi, New York and Vermont) require physical education in every grade, K-12.22
- 28.0% of Americans, or 80.2 million people, aged six and older are physically inactive.23
- Nearly one-third of high school students play video or computer games for 3 or more hours on an average school day.24
Having some type of exercise, even 10 minutes, in your day could literally save your life. Just add it. You will thank me.