Planets in Retrograde -- The Basics
By
Rebecca Brents
from the Mailbox
It's interesting to see how things unfold and look at the readings with the benefit of hindsight, isn't it? (You really were right on the money, as I look back.)
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10,000 Steps
Part 2
by Poonam Sharma
What Does YOUR Natal Chart Say About You?
Your Natal Birth Chart is literally a blueprint of your soul.
Its wisdom is an indispensable tool in living a conscious life.
To live in accordance with the person you are is your birthright, and it helps immensely to know exactly who that person is.
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10,000 Steps Program
PLEASE NOTE: Especially for people with certain medical conditions, it is important that you consult with your physician before beginning a regular program of exercise.
In order to start this program, you just need a comfortable pair of shoes and a pedometer. Remember to work up slowly to avoid injury.
Weeks One and Two: Establish a baseline. Simply track the number of steps you take on a daily basis for two weeks. Every night, take off your pedometer, and write down the number of steps you walked that day. Remember to reset your pedometer before the next day.
Weeks Three and Four: Increase the number of steps. Take the highest number of steps you walked during the previous two weeks and set that as your goal for each day of the following week. If this feels like too much, it is fine to set a smaller goal.
Week Five: Add another 500 steps if you are ready. If you cannot add 500, add whatever feels achievable for you.
Week Six and Beyond: Continue adding steps slowly on a weekly basis until you reach 10,000 steps. Contact your physician if you have any significant pain or discomfort. Remember to take things at your own pace. This is a marathon, not a sprint!
Mark Fenton, host of PBS's "America's Walking" suggests that you can increase the number of steps you take by 20% each week after figuring out your average daily steps for one week. So, after establishing your baseline in week one, calculate your average daily steps and multiply by 1.2 to get your goal for the next week. Continue in this fashion by boosting your steps 20% each week until you reach your goal.
For substantial weight loss, many experts recommend 12,000 to 15,000 steps a day. For aerobic fitness, 3,000 to 6,000 of these steps should be taken quickly.
Important Tips For Success
* Look for easy ways you can increase the number of steps, such as:
1. Take a five-minute walk whenever you get a chance.
2. Choose the stairs over the elevator or escalator.
3. Park farther away.
4. Take a walking break instead of a coffee break.
5. Take your dog for a walk, rather than just letting the dog run around in the yard.
6. Be more active around your TV watching. Change the channel on the TV manually and get up during commercials.
7. Walk your children to school.
8. Take a walk after dinner.
9. Don't call your office colleagues; walk over to their offices whenever possible.
10. Walk around while you are on the phone. You can add about 100 steps in a five-minute conversation.
* Keep an exercise log so you can monitor your progress and stay motivated.
* Remember that change takes time and that setbacks are a part of the process. If you skip a few days because of work, illness, or other obligations, get back into your program to avoid losing momentum.
* Consider finding a partner to exercise with to keep you motivated. However, be prepared to move forward alone if you partner's enthusiasm begins to waiver.Page: 1 2
Enchanted Spirit assumes no liability for health care recommendations or treatments discussed by individual authors whose work is published on our website.
The information here is offered to help in your research and investigation of possible ways to manage your own health care issues. Common sense as well as solid professional advice from your own trusted medical care specialist or personal holistic health care practitioner should always be part of managing your health care choices.
Poonam Sharma is a licensed psychologist and personal wellness coach. She did her doctoral work at The University of Texas at Austin and is a graduate of MentorCoach, a coach training program specifically for mental health professionals. She specializes in helping people with health issues.
In her coaching practice, she loves to work with organizations, groups, and individuals, helping them overcome obstacles to achieve the success they desire. Her style is to listen attentively to you in order to understand your situation clearly, assist you in setting realistic goals, and then supporting you as you take steps that will move you toward the results you desire.
Poonam Sharma, Ph.D.
Voice: 210.493.6554
Fax: 210.493.6714
Email: mycoach@healthfulchanges.com
Web: Healthful Changes
HEALTHFUL CHANGES is intended for informational and educational purposes only. It is not a substitute for consultation with your personal physician or other healthcare professional and should not be construed as a form of, or substitute for counseling, psychotherapy, or other psychological service.
To subscribe to Healthful Changes, visit Healthful Changes or send a blank email to: healthfulchanges-subscribe@yahoogroups.com
Genius is not a possession of the limited few,
but exists in some degree in everyone.
~ Robert Henri ~
Born June 25, 1865
| Women's Fitness Focus | Exercise and Fitness Contents | Do You Need A Reason To Get Fit? |
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| Enchanted Spirit is a non-denominational spiritual center of healing, support, self-improvement, personal guidance, education and writing. We publish multi-media works of New Age thought and information to encourage serenity and growth in individual life choices, advance the universal search for life's meaning, and promote tolerance for positive ideas from all philosophies and religious traditions, believing as we do that truth is where you find it. |
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Last updated May 5th, 2004
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