Squatting to Ride the Subway/ Fitting In Exercise

metro-lisbonThe city of Moscow recently implemented a program that allows a patron to ride the subway for free if they can do 30 squats in 2 minutes.

30 squats may seem pretty easy, but if you are not in shape, then it can be very difficult and tiring.

It is an easy way to provide a little extra exercise to an increasingly sedentary population. I think that it’s a good way to reward people for being active and fit.

It gets harder and harder to fit exercise and activity into our increasingly busy schedules and lifestyles. I talk to people every day about how to realistically fit exercise into their schedules.

For most people, it is going to be easier to exercise in the morning then in the evening. If you have kids, then forget about working out in the evening. Something eventually comes up with kids and more times than not you will be sacrificing your exercise for an activity with the kids. Factor in work, career, taking care of a house, chores, shopping, etc, and it can be very hard to find the time to exercise.

It is hard to wake up early in the morning to exercise. Legitimately there are some people who are not morning people. I feel that over time you can train yourself to become a morning person. If that is not possible then you can try to fit in 1 or 2 workouts in the evenings during the week and then exercise on Saturday and Sunday as well.

It will be easier to fit in exercise if you can workout at home. Exercising at home allows you to be on your own schedule. You don’t have to hire a babysitter. You don’t have to spend a half an hour driving to and from the gym. You can roll out of bed in the morning and start working out right away. Or you can workout before or after dinner while the kids are doing their homework.

That is why I designed the Pain Free Lifestyle exercise program to be easily performed at home with minimal equipment. All that you need are a few small, light, hand weights and you can get a full, easy on your body workout. I have always believed that you can get just as good of a workout at home as you can at the gym, you just need to know what you are doing.

I took knowing what to do out of the equation. I am a doctor who specialize in muscles and nueromusculoskeletal injuries. I know muscles. I treat muscles every day through a specific form of chiropractic trigger point therapy. I know the technique so well that I teach it. I know which muscles to train to stabilize your body and reduce pain. These muscles groups will allow you to be more active and will help to manage pain.

It is hard enough to exercise and be active. Make it as easy on yourself as possible. The Pain Free Lifestyle program is easy to follow and easy on your body. It is designed to be done at home. It can take as little as 30 minutes 4 days a week to fully work your body and get into shape. You won’t get ripped, become a super model, or get down to 4% body fat if you never did it before. The Pain Free program will get you moving, it will get you more active, it will allow you to age more gracefully, it will reduce and manage pain, you will loose weight and you will not gain any more.

Some of you might be wondering why it matters that Moscow is rewarding people for being physically fit. I think that it matters because our culture is becoming more and more sedentary. As we become more sedentary and less active our belt lines have increased along with our incidences of associated health issues such as: type 2 diabetes, heart disease, high blood pressure, etc. These are now the leading causes of death in our society and culture.

As we become less active, our ideas of what it takes to become active and get into shape become more warped. The worse shape people are in, the more they want to become an idealized, super thin, ripped, tanned and toned Greek god or goddess. This just isn’t realistic.

I read a commentary on the new program in Moscow of squatting for a subway ride. In this commentary, the author, Jarrett Bellini, was asking why it mattered. According to him, the main reason why people exercise is to brag about it.

It is this mentality that makes it so hard for people to get into shape. Many people want to exercise and diet for a few weeks or a month, then not have to again. Many people think that 1 or 2 months of exercising and dieting will reverse 20 years or more of abusing their bodies and not taking care of themselves. These people are sorely disappointed when they learn that on a realistic exercise and nutrition program it is realistic for most people to loose 2 to 4 pounds a month, and keep it off. If you loose more than that per month, it gets very hard to keep it off.

I feel the main reason to exercise is to feel good and be healthy. To reduce health risks as we age. To age more gracefully and be able to do the things that we want to do as we age. To manage and minimize pain and injuries.

If you exercise to feel good, rather than to look good, you will have an easier time sticking with it. You won’t be killing yourself during your workouts and making yourself sore and miserable. You will loose weight doing this, just not at an unrealistic pace.

Accept that there are differences in nature. Some of us are meant to be small, while others are tall. Some of us are large framed and big boned, while others have small frames and little body fat. If you are 240 pounds, or even 190 pounds and haven’t exercised consistently in years, and haven’t ever had ripped, 6 pack abs, or last had 6 pack abs 20 years ago, then be realistic. If you fit this criteria then you are not going to be getting ripped, 6 pack abs no matter how hard to workout.

Why make yourself miserable trying to stick with one of those extreme exercise systems? Most people who do those extreme exercise systems will only end up injuring themselves and have to stop exercising because of it. Make exercise enjoyable. You will be more likely to stick with it long term.

You don’t have to kill yourself while working out. Chances are you are not going to be a professional athlete, so why workout like one? You will only end up hurting yourself and having to stop exercising and then getting frustrated and gaining more weight.

The easier and lower impact you exercise, the more you will like it, and the more you will stick with it.

After Jarrett Bellini wrote his article, he was going to suffer through another P90x workout. He did not sound excited about it. Maybe if he was doing the Pain Free Lifestyle program then he would be more enthusiastic about exercising.

Exercise smarter, not harder. It is the Pain Free Way.

Here is the article by Jarrett Bellini:

http://www.cnn.com/2013/11/15/tech/apparently-this-matters-squats-moscow-subway/index.html?hpt=hp_c3

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