I was recently asked about my top three tips for a triathlete to naturally increase health and wellness. While there a multitude of ways that multi-sport athletes can get healthier and live longer, these are my top three: always be moving, sprinting/lifting heavy stuff, and eating more fat.
Let's delve into why I choose these specific tips.
Always Be Moving
It's rare that I find a healthy person who doesn't have a high amount of movement in their life, and if you incorporate this concept into your daily routine, you can keep your metabolism elevated and stay fit without even stepping foot into a gym.
Here are some simple ways you can always be moving:
1. Grease the Groove
"Greasing the Groove" is a concept I originally discovered in a book called The Naked Warrior. The idea is basically this: Instead of doing a long workout at the gym, you simply spread your exercises throughout the day. This not only allows you to become proficient at certain movements, but also elevates your metabolism throughout the day. For example, I have a pull-up bar installed above the door of my office. Every time I walk under that bar, I have a rule that I have to do five pull-ups.
Other examples of "Greasing the Groove" include:
- Doing 20 body weight squats every time you go to the bathroom
- Doing 25 jumping jacks for every hour that you sit at your desk
- Doing 10 push-ups during every commercial break of a television program
Motion detectors have shown that the more active you are, the more likely you are to burn extra fat, and that motion can take place via tiny, seemingly insignificant daily activities such as:
- chewing gum
- tapping your feet
- rolling your head in circles
- shrugging your shoulders
- twiddling your fingers
Of course, taking the stairs instead of the elevator or escalator counts as an even more advanced form of fidgeting.
Standing can increase the activity of your fat burning enzymes and keep many of your tiny core, leg, and feet muscles working all day long. What are some easy ways that you can stand more?
- Stand when you're waiting, such as at a doctor's office or the DMV.
- Stand when you're working. Check out How to Turn Your Workstation Into a Calorie-Decimating Standing Desk or Workstation.
- Stand while you're flying. When I'm on an airplane, I'll often read, listen to music, and watch programs on my phone or eReader while standing in the back of the plane.
- Stand when you're snacking. You're prone to eat less and metabolize calories more quickly when you eat in the standing position.
- Stand while on the phone. When you talk on the phone, try to stand up, pace the room, or even stretch.