Exercise is an essential part of a healthy lifestyle.
Yet most of us do not get the exercise we need, and many do not exercise at all.
Like a few of my friends, even though I know that exercise is critically important for good health,
I am often guilty of finding every excuse in the book to avoid doing it.
Sometimes I would rather lift a glass of wine and couch surf, than to grab some weights and lift them.
Does this sound familiar to you?
Lack of exercise is no joke.
But don’t just take my word for it…
The Facts Speaks for Themselves.
*A 2010 study found that only 20.7% of adults fully met the guidelines for both aerobic and
muscle-strengthening activity, and 49.1% met the guidelines for neither.
*According to the Department of Health and Human Services’ 2008 Physical Activity
Guidelines for Americans, adults should get at least 2 ½ hours of moderate-intensity or 1 hour and
15 minutes of vigorous–intensity aerobic exercise each week.
Additionally, they should do moderate-to high-intensity strength training at least two days per week.
*Exercise can boost your energy levels. A 2008 study by the University of Georgia found that regular
low-intensity exercise could increase energy as much as 20% and decrease fatigue by up to 65%.
*There is strong evidence that regular physical activity in adults lowers the risk of early death,
type 2 diabetes, metabolic syndrome and an adverse blood lipid profile; there is also strong evidence that it
helps prevent weight gain and reduces depression.
*Physical activity has been definitively linked with a lower risk of certain cancers.
Men and women who are active have a 30 to 40% lower risk of colon cancer, and physically active women
have a 20 to 40% lower risk of breast cancer.
Studies have also suggested that physical activity may reduce the risk of lung and prostate cancer.
*Exercise can boost your immune system.
A study of cancer patients found that an exercise program resulted in a higher ratio of disease-fighting
T cells to less beneficial T cells.
If you need more motivation to get up and move, children who have at least one parent who
exercises regularly are less likely to be overweight than those who do not have a parent
who exercises regularly (13.6% vs. 17%).
Get the picture?
Move Your Body with Beyonce
Many people want to get fit yet they don’t want all the hassle of having to join a gym or scheduling time
Well, you can still get fit by being creative about how you burn your calories and make fitness feel
cool and fun.
One way to have fun with fitness is to exercise to your favorite music or with your favorite artist.
For me and millions of fans worldwide, that artist is Beyonce© .
“When First Lady Michelle Obama and Beyoncé
teamed up for Let’s Move! campaign against childhood
obesity that was all the motivation and music I needed
to get up, boogie and burn lots of calories.”
Beyoncé’s “Move Your Body” video for the NABEF’s Let’s Move! Flash Workout is a fabulous
example of a fun, effective way to motivate both children and adults to “work your body” more often.
The National Association of Broadcasters Education Foundation (NABEF) spearheaded the
“Let’s Move! Flash Workout” featuring 16-time Grammy Award winner Beyonce© to demonstrate
support for First Lady Michelle Obama’s initiative aimed at curbing childhood obesity.
Talk about fitness inspiration.
Imagine thousands of middle school students across the country participating in a pre-choreographed
Beyonce “Let’s Move!” dance exercise routine at the same time.
“I am excited to be part of this effort that addresses a public health
crisis,” said Beyonce©. “First Lady Michelle Obama deserves credit
for tackling this issue directly, and I applaud the NAB Education
Foundation for trying to make a positive difference in the lives
of our school children.”
Beyonce was the exclusive featured performer for the “Let’s Move! Flash Workout.”
She re-wrote and re-recorded one of her songs and provided an instructional video demonstrating the
The song and instruction video was distributed to participating schools–in both English and Spanish.
The best part is that the “Let’s Move! Flash Workout video can be watched and moved to on YouTube
over and over again.
The original event inspired hundreds of people to make and post videos of themselves and their
friends working their bodies to Beyonce’s track.
Millions of YouTube views–and hopefully moves–followed.
Now imagine being able to watch and workout with “Move Your Body” on your computer,
cellphone, tablet or TV whenever you want to, like I do.
That’s a fabulous motivation to move your body.
Want more ideas?
Here are 10 more ways to get fit and have fun doing it.
1. Create Your Own Exercise Video
Take a tip from the thousands who videotape their exercise routines and post them on YouTube.
Grab a couple of friends who like to exercise and plan a routine and record it.
Bust some “bootilicious” moves.
Think of all of the exercise you will get while trying to get it just right!
2. Shake Things Up a Bit
Doing the same thing day after day gets old and makes us less likely to keep up our enthusiasm—
more so when it comes to exercise.
One way to keep the interest going is to mix up your routine every so often so it doesn’t get boring.
If dance is your thing, try different styles like jazz, Zumba or swing and alternate them.
If you shake things up a little, you will find exercise to be more enjoyable.
3. Dance the Dirt Away
One easy way to get fit is to do household chores.
Put your ear plugs in and listen to some dance music while you clean and do chores.
Bounce while you are sweeping and moping.
Swing those hips and move your arms while scrubbing sinks and doing dishes.
“Bust some moves” while you dust.
You will burn calories and get your house clean faster–while getting fit to some fun music.
4. Make it a Play Date
You don’t have to exercise all alone.
As a matter of fact, you may stick to your plan better if you have someone else right there with you.
Find a family member, friend or co-worker who may be having the same issues about exercise, and team up.
It is way more fun to go and Zumba with someone than going it alone.
Treat it like a play date!
5. Bring Your Old Gym Class Back
Remember all the great exercises you did in gym class when you were a kid?
Well, those exercises still burn calories and keep you fit.
Try jump roping or doing jumping jacks.
These types of exercises get your heart pumping and burn calories quickly.
Do it with your kids and have some fun.
6. Walk, Run or Bike for a Cause
Find out about chartible races, walks and biking events in your area.
Enlist a friend or two to participate with you, or even build a team.
Raise money for a good cause while getting a great workout.
You’ll feel good while doing good!
7. Hike with a Friend
Find a hiking buddy and take to the paths and trails together.
You will find that walking becomes enjoyable and goes by fast when you have someone to chat with
with along the way.
Not only doyou burn calories, but you get out in the sunshine and breathe some fresh air.
As you build up endurance, challenge yourself with longer, more difficult hikes.
8. Skate to Burn Calories
Roller skating, roller blading and ice skating are all good ways to get fit and have fun.
If you don’t have a skating rink, then rollerblades might be the way to go.
If you have a walking path in your area, you can rollerblade because the skates were made to go on
these types of paths.
If you have never done this before, find a newbie group and learn, or you can practice on the sidewalk
right outside your house.
Get your kids to help you, they are pros at this stuff.
9. Workout with Interactive Games
Technology now allows for your whole family to get up and move using your electronic devices
and game consoles.
With interactive games you can bowl, play tennis, dance and even do yoga if you want.
Almost every gaming console has the technology for interactive fun.
So get off the couch and get on your feet.
Family time has never been fitter.
10. Get Fit with Fitness TV
Instead of sitting in front of your TV idly watching movies, get up and move!
Check your cable TV listings and you’ll be amazed at the wealth of fitness shows on the tube
led by expert instructors–at no additional cost to you.
Replace those Groans with a Grin
The way you perceive exercise may be what is holding you back.
Find a way to get a positive attitude about what you are doing and you will find that making the
commitment is much easier.
Stop making excuses about why you can’t exercise, and start making resolutions to make things happen.
With every little step comes a big accomplishment.
Getting enough exercise can give you a longer, healthier life and just make you feel better overall.
Although you might not be able to “bust a move” like Beyonce, you will reap noticeable benefits by
making exercise a fun activity that you look forward to each day.
Your ultimate goal is to replace those groans with grins!
Get a partner, get creative, mix up your routine, find fun ways to get fit, and schedule time to exercise.
You’ll be on your way to a livelier, more active lifestyle in no time at all.
What works for you? How do you make exercise fun? Share your advice with us.
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