Fitness

Did you know that it takes about three weeks to change a habit? If you can take a small, achievable step and make it a regular part of your life for three weeks, you should be able to stick to it permanently.

The problem you see, is: we lived like we were never going to be 40.

Well buggar, it happened. So fix it simply by changing your routine. Start a routine.

Declutter ten minutes every 2 hours, you will feel inspired if you tackle the mess around you. Actually it's also exercise and a destressing activity. Repetitive movement will lull you into a near-meditative state, the vigorous physical activity of washing, vacuuming your carpets can release stress from your body, rewarding you with a cleaner space and more soothing surroundings when you’re done!

Magic in breathing

Songs encourage us to breath out on a regular basis, emptying out our lungs. If we can grasp the benefits of breathing out properly then our lungs will take in more oxygen. Physical exertion is enhanced by concentration on the slow and repetitive expulsion of air from the lungs.

Repetitive and concentrated expulsion of all air from the lungs. Cultivate this habit.

With a rhythm of two in and two out you can glide up stairs, move furniture, walk up a hill. Get yourself a tempo, and breath to a beat.

If you need more effort but can not breath; Pant like a dog, and when you can catch up slowly take the full easy breaths, pant again and exhale fully taking another couple of full breaths. Catch up in your own time until your breathing is under control. This will induce a second wind as you have just replenished your blood supply with oxygen and expelled all the carbon dioxide.

Conscious breathing begets

1. better posture - which begets
2. better stomach muscles as the weight has been shifted allowing
3. better diaphragm movement which begets
4. Focused brain power
5. Focused energy

When you are next sitting at a computer, start breathing out regularly, if you remember.

Some small steps

1. Do you have a dog? Watch it stretch ten times aday, now take it to the park, it's agile, fit and a spring of energy - Try your own stretches ten times a day, what 30 seconds is achievable!
   
2. Eat healthier breakfasts.
   
   Calcium, Folic Acid, Vitamin D, these things will allow your body to metabolise faster, so sit in the sun eating breakfast - salmon on toast.
   
3. If you're ordering pizza, your best bet is to forgo the extra cheese, and top your pizza with veggies rather than meat.
   
4. Don't over achieve, you won't stick to it.
   
   Baby steps on reprogramming the brain. It takes 3 weeks to break or change a habit.
   
5. Fit a fresh veggie into a snack each day.
   
   Nobody cares how big or small the fresh veggie is, just snack on one crunchy cold unprocessed non cooked item at either morning tea or afternoon tea.
   
6. Substitute: Water for Juices, refined grains with whole grains.
   
   Did you know sandwiches add up over the year to around 1.7 kg's - that my friend - without 20 minute strolls each day - is pure flab.
   
7. Sing loudly - expand your lungs for 5 minutes a day - each day.
   
   Breathing is underrated. We need to count effectively to do this properly, and program ourselves to at least always take the stairs down.
   
8. Be more Social this year
   
   Research shows that a strong network of friends, confidants, and acquaintances can enhance your health. You will be out and about more, you will therefore need to be actively in front of a mirror. Get a photograph of yourself 1 year ago, 3 years ago and ten years ago - this will give you focus.
   
9. Don't do it alone.