Milan Novakovic

How to Incorporate More Physical Activity into Your Life Physical activity or, better yet, becoming physically active is a thoroughly studied subject. Though analyzed in detail, it normally comes to one thing - get your butt off the chair, whenever you find yourself sitting. The modern lifestyle is in need of obedient and organized taxpayers who will claim to constantly be in a hurry and to not have enough spare time. I mean, 'not having' is just another excuse. It is not time we normally lack, but rather motivation. If you ARE one of the masses, you won't need expensive training programs, a personal coach or any other gimmick. Think baby steps first using what you have and you'll eventually climb the ladder of a fit, self-sustaining and inspirational life. What The Experts Say Sedentary time has become so ingrained into our daily routine that we spend hours resting. As a consequence of being stationary throughout most of the day, we have become mouse potatoes dependent on the technology and its resources. Setting yourself in motion 'removes rust' off your body, preparing you for more complex physical tasks, thereby improving your bodily function, as well as mental function. Back in the 1950s, the hazards of the high levels of sitting were widely known. Sedentary life, it was proved back in the day, leads to increased risk of various potential medical events, including coronary disease, which is the main death cause of many worldwide. This is one of the most iconic South Park scenes. Here, we see a typical mouse potato who plays World of Warcraft all day long. Don't be that guy. In November 2012, a group of scientists at the Department of Cardiovascular Sciences, University of Leicester, was working on collecting revolutionary data on the impact of the sedentary time on physical well-being. They were determined to conduct detailed research on this matter, conduct detailed research on this matter, and so planned for a full eighteen separate studies, to get hold of first-class data. 794,577 participants involved in this meta-analysis were separated into 16 groups depending on the sedentary time during the research. Those that spent the most time sitting were associated with a 112% risk increase in diabetes, as well as a 147% risk increase in cardiovascular disease. In spite of these alarming percentages, what we should be most worried about is the fact that sedentary life promotes an increase in the risk of all-cause mortality by 49%. Now It's Your Turn You can get laziness out of your system and step up your game. But the game needs physical activity on a daily basis. You are not obliged nor expected to act as an athlete or become one overnight, though. All you have to do is commit to inching along your personal journey. And to do this, let me present to you my three personal tips: 1. Develop a "Moving" Mindset I am aware that a great number of people are office workers that spend hours not moving a muscle. However, though you are confined within the office walls, you are still permitted to walk around, squat, or stretch out. Like most of us, you probably have those moments of taking a break, which mostly ends up in surfing the internet or just contemplating things. Have you ever thought about standing up and recharging your batteries? Because this will definitely help you in your endeavor to increase your physical wellbeing and health. Moreover, a ten-minute break is just enough for a solid routine consisting of the warm-up, a few exercises, and stretches. These don't have to be high-intensity workouts (in case you don't want to sweat in your suit). Take a look at the photo; you'll see that some exercises can even be performed in the sitting position. 2. Fall in Love with the Process The hardest part is starting off doing something. But often times, people set unrealistic expectations, be it in terms of health or aesthetic results. What you need to understand is that you should fall in love with the process as well, not only the results. Frenk Medrano, an inspiration to many in the world of fitness and calisthenics, offers advice on this topic: "We can all fall short of our goals despite our best intentions. This is particularly true in the health and fitness world. For me, I’ve learned there’s more to it than loving what you do. Wanting it badly enough is only half the battle." You can read the entire article here. It's during the very process that you are losing weight, building muscle and strength, and gaining confidence. However, focusing only on the outcome will trap you in a vicious circle. Eventually, you will notice that you have become a dog chasing its tail incapable of ever reaching it. There is an old saying:"A good beginning makes a good ending." This will not only help you create a habit, but also make you equivalent to one of the skillful bricklayers carefully placing the cornerstone for the royal palace. 3. Exercise in Groups The truth is not everyone is capable of changing course on their own. And that's perfectly fine. Some people need a little extra push to make a change for the better (or for the worse), so my aforementioned tips relevant to mindset are of no big help to them. This is when you should go full practical. From my standpoint, it was really difficult to engage in any physical activity. I just didn't feel like doing it. So, I thought going to the gym can't do any harm. When I entered the gym, I knew I was supposed to work out. That's what I invested my money and time on. No more, no less than that. In your case, the gym is just an option. If you are in two minds, having a relative by your side while jogging, or doing CrossFit in groups (just like I do it) is another great idea. You are not spoiled for choice just because you can't decide what to engage in. This photo depicts the power of team play at Fitness Revolucija, CrossFit gym in Niš, Serbia. A series of strenuous workouts, injuries and competition were accompanied with joy and positive vibes. Thanks to my cheering partners and a good atmosphere, I felt relaxed and at ease, thereby being able to push the envelope. Once again, science - my best buddy - brings us the following. The Society of Behavioral Medicine conducted a study looking at the effects of training with a partner. They found that group exercise improves your physical results, particularly when training with a superior partner. In addition to making progress in physical activity, you will also be given a chance to develop: social bonds with relatives, friends and strangers a competitive spirit that will allow you to push the limits teamwork ethics Just Around The Corner Remember: think fitness baby steps and you'll eventually grow into a fitness adolescent or even a fitness adult. The stage you will reach solely depends on you and your willpower to grind. Once you hit the point of no return, it will become part of your ongoing lifestyle. Physical activity has become part of your day. You feel incomplete when you skip a workout and happy to put in the time and effort to make it a priority. Take pride in what you do. Persevere. You're there.