Have you ever jumped into an advanced fitness class after months of physical inactivity? Or decided to run a half marathon without having trained for it? These “all or nothing” mentalities—setting unrealistic goals in the “all” phase and no goals during the “nothing” phase—are pervasive within mainstream culture. This type of mentality not only increases the chances of injury that may have long-term effects but also sets you up for disappointment when you may not meet your goal. Instead of “all or nothing,” adopt the Yoffie Life Rule. The Yoffie Life Rule states: 1 percent more effort to your health and wellness each and every week makes great change possible. Yoffie Life believes great things start with humble beginnings. Begin your journey toward achieving your optimal physical body by adding small doses of physical activity to your weekly schedule.
A healthy life includes physical activity. Most of us live sedentary lives, spending long periods of time seated. A sedentary way of living can wreak havoc on the body and has been linked to higher risks of obesity, high blood pressure, and diabetes. A 2012 paper published in the President’s Council on Fitness, Sports & Nutrition states that “watching television for seven or more hours per day was associated with a 50% greater risk of all-cause mortality and double the risk of cardiovascular mortality compared to those who watched [less than] 1 hour/day of television.” You may not watch television seven hours a day, but sitting in front of a computer for the same length of time has the same results. Luckily, just standing up once every hour can reduce your risk of future health problems. To even further reduce health risks requires the addition of exercise to your life.
Lifestyle changes take time; approach your fitness goals with compassion toward yourself and an understanding that sustainable change takes time. Slightly increase the amount of time you exercise. Pushing yourself just 1 percent further each week or month, step-by-step, allows you to achieve your fitness goals. Every bit of exercise counts.
Remember that physical exercise doesn’t need a gym or a yoga studio. Do five minutes of extra cardio, or take an evening walk. Start by adding a short walk into your weekly routine or a simple Yogic stretch routine to get your day started!
1. Begin in an all-fours position, knees under hips, wrists in line with shoulders.
2. Push the hips back onto the feet, resting the torso on the thighs.
3. Let the forehead rest into the mat.
4. Extend the arms long in front.
5. Focus on breathing into the back.
1. From Child’s Pose, rise back to an all-fours position.
2. Reorganize the shape: knees under hips and shoulders over the wrists
3. Focus on lengthening through the tailbone and out the crown of the head.
1. In an all-fours position, round the spine toward the ceiling.
2. Set the gaze at the naval.
3. Breath into the back.
1. From Cat Pose, release the belly, moving back into an all-fours position.
2. Arch the spine.
3. Take the gaze high but avoid crunching in the neck.
1. From an all-fours position, tuck the toes.
2. Lift the hips high toward the ceiling.
3. Keep the knees bent and weight equal in the hands.
4. Extend the right leg; let the right heel drop toward the floor, keep the left knee bent.
5. Then, bend the right knee, extend left leg, letting the left heel drop toward the floor. Continue alternating pumping the heels.
To finish this routine, come back to all fours and rest in Child’s Pose. Repeat four times.
- Stay positive. Shift your perspective away from statements like “I need to lose weight” toward statements like “I will focus on how good I feel after a workout.”
- Stay active. Allotting time each week for physical activity is important. Spend a minimum of thirty minutes every day doing something physical, like brisk walking.
- Stay genuine. Seek balance over quick fixes, and grace over guilt. Remember to be compassionate toward yourself and make small changes in your lifestyle.