June 15, 2009
When exercising regularly, it’s important to pay attention to your body, especially if you begin to experience significant or unusual pain. Training too excessively or intensely can damage your body, and poor body mechanics like muscle strength imbalance or muscle inflexibility may increase the chance of injury. Be sure to check with your doctor if pain, stiffness or any general uncomfortable feeling arises. Exercise is vital for healthy living, but at the same time, its imperative to listen to what your body might be telling you.
June 1, 2009
Your calves are one of the most important factors in walking since they drive your walking stride. To strengthen your calves, try this routine—do three sets of 12 to 15 calf raises each time you head out on a walk. Start with your heels pressed downward in a good stretch. Keep your knees straight and stiff, but not locked. Raise up on the balls of your feet and squeeze your calf muscles. For more of a challenge, follow the same instructions while standing on an elevated surface like a curb or stair.
May 15, 2009
Another option for your weight training regimen is to use resistance bands rather than barbells, dumbbells or hand weights. Resistance bands are easier and more flexible, and your routine will benefit from adding at least one strength training exercise that uses a resistance band. For one option, try doing squats while pulling on a resistance band wrapped around a doorknob. This will work your butt, thighs, back, chest, triceps and biceps.
May 1, 2009
According to AARP Magazine, just an hour a week of lifting weights can make you feel “15 to 30 years younger.” The article notes that “strength training has been shown to decrease insulin resistance, decrease resting blood pressure, reduce arthritis pain , even improve memory.” You don’t have to invest in a great deal of equipment for a successful strength training routine—a simple set of dumbbells goes a long way, and you can even use your own body for resistance.
April 15, 2009
To liven up your walking routine, incorporate some fun, easy strategies. Challenge your body by walking your route faster or try to cover more distance than you normally do. Find a friend (or sister!) to be a walking buddy. Drive to a near by state park and enjoy the beautiful scenery while you walk. Make your walking more purposeful—walk to run your errands (if possible), walk your dog or sign up for a charity walk.
April 1, 2009
If you still need to freshen up your exercise routine, try adding in a new activity. Yoga and Pilates are both very popular, and classes and tapes are readily available. Yoga uses the breath, postures and gestures to promote relaxation, concentration, healing, flexibility and nourishment of the mind, body and spirit. Pilates is designed to stretch, tone, strengthen and align the body. Pilates helps to reduce tension, anxiety and depression and improves the way your body looks and feels by increasing flexibility, strength, balance and bone density; improving circulation and restoring postural alignment. Just one session of Pilates and/or Yoga a week might be just what you need to get our of your exercise rut!
March 15, 2009
Bored with your workout? Try interval training by alternating the intensity and speed. Pick up the pace on your walk or run for a few minutes, and then take it back down to your normal speed. Continue doing this in intervals. Your hear will work more efficiently, and you will burn more calories. Plus, as your body is challenged at the higher intensity pace, your boredom will disappear!
March 1, 2009
The importance of water goes even farther beyond improving the efficiency of your workouts—it is also an important factor for cardiovascular health. A 2007 article in Prevention magazine suggested trying to drink at least half of your body weight in ounces daily. For example, if you weigh 150 pounds, your daily intake should be at least 75 ounces, or about nine eight-ounce glasses.
February 15, 2009
Your body needs fuel to use while you exercise, so make sure that you have a pre-workout snack to get your body going. Try having some healthy carbs and protein, like a granola bar, a handful of nuts or half of a whole wheat English muffin with a tablespoon or peanut butter. Eating a small snack and drinking plenty of water will help your body maximize all of its muscle power during the workout.
February 1, 2009
Get moving! According to HealthPartners, the average American adult takes between 3,000 to 5,000 steps during his or her daily routine. By increasing that number by 5,000 to 8,000 steps, your body will feel the payoff of better health, reduced stress, increased energy and lower susceptibility of disease. Track your steps each day with a pedometer, making sure that it is attached firmly to the waist of your pants. Try to add activities that require you to take a few extra steps each day. The results will pay off!
January 15, 2009
Whether you’re new to exercise or a seasoned veteran, the use of a personal trainer may help you succeed in your fitness goals. A good personal trainer will assess your abilities and needs, help you set realistic goals, personalize your workouts, ensure that your are doing exercises correctly and keep your workouts fresh and fun. When choosing a personal trainer, keep in mind that it is important to be comfortable with the trainer and be able to understand his or her directions. It’s also important to conduct an interview with a personal trainer so that you can gauge his or her training, qualifications, experience and personal fitness perspective and style.
January 1, 2009
The ringing in of the New Year always ushers in countless resolutions. Instead of trying a quick fix, turn your resolution to get fit into a long-term goal. Joining a gym or fitness club might help to provide the structure and resources you need to succeed.
It’s important to choose the right gym. Keep these considerations in mind:
- Location: Is it located near your home and work? Will it be a convenient place to travel to on a daily basis?
- Hours and Class/Trainer Schedules: Do the club’s offerings and hours work with your personal schedule?
- Congestion: Will you be able to access the equipment that you need during the times you plan to visit?
- Staff: Is the staff helpful, knowledgeable and courteous?
- Safety and Cleanliness: Is the equipment kept in good repair? Are the restrooms, mats, locker room and exercise equipment clean and sanitary?
- Cost: Is there a long-term contract involved? Will membership fees fit into your personal budget?
December 15, 2008
You don’t have to accept the inevitable holiday weight gain. Keeping up on your exercise routine will not only help you to avoid the extra pounds, but it will also ease what can be a stressful season for some. Try to make time for exercise, keep your workouts simple and don’t be too critical of yourself. Just maintaining your fitness level and waistline amid holiday parties and big family feasts is something to celebrate!
December 1, 2008
Don’t let cold weather deter you from regular exercise. There are plenty of ways to stay active without having to brave the sub-zero temperatures of winter. Try taking your walking routine to the local mall, where you can add up mileage while checking out some of your favorite stores. Working out at a health club or gym is another logical choice. Staying at home offers a few ways to burn calories too—Active housework, like vacuuming, dusting or mopping, can get your blood flowing, exercise tapes provide structured activity and running up and down flights of stairs while playing music will definitely get you “feeling the burn.”
November 15, 2008
It’s easy to include small exercise breaks in your calendar, even if it’s just for 10 minutes at a time. Take a walk around the outside of your building, make copies at the farthest copier from your desk and choose the stairs instead of the elevator.
November 1, 2008
A recent study by Careerbuilder.com indicates that 49 percent of workers say that they have gained weight at their current jobs. Many of the respondents commented that their jobs caused them to be sedentary by day and too tired for exercise at night. We can reverse this trend! Though it may be difficult at first, getting on a consistent exercise plan can actually boost energy and reduce stress, making us happier, healthier and more productive employees.
October 15, 2008
If you are having trouble staying motivated, make a trip to the gym more difficult to skip by always being prepared. Keep your gym bag in your car or keep your shoes and clothing laid out in your closet, ready for the next workout. This will make a trip outside or to the gym harder to avoid!
October 1, 2008
Even if you’ve never been athletic or involved in a regular exercise routine, getting started is easier than you think! Begin with ten minutes of walking per day, and then add to it by five minutes each week. Your body will adjust easily, and you will be able to keep the pace up, making it easier to stick with your new exercise plan.
May 1, 2008
Excuse: I have small children. Solution: Incorporate your children into your exercise. Run around with them at the park while playing Frisbee or tag or walk the dog together. Join a stroller exercise class. It is a good way to meet other moms who are interested in the same things you are. As for preschool children, kids mimic what they see, so you are active, they will be too!
April 15, 2008
You are never too old to exercise! In fact, the older you are, the more you need regular physical activity. Remember, don’t try to do too much too fast, and make sure you pick activities that are fun and that you can do year round. Wear comfortable fitting clothes and footwear. Take time to warm up and cool down before and after you workout and always be sure to stretch.
April 1, 2008
Excuse: I am too scared to walk alone. Solution: Select the right walking route for you. It might be a mall, a treadmill, an indoor track or a local school outdoor track, but pick a place where there are other walkers and runners around. Adopt or borrow a dog that you can take for a walk. A person who has a dog with them is not as easy of a target for a dangerous person to attack. Don’t walk/jog with headphones on. Have a friend or family member go for a walk with you – they need the exercise too! Join a walking club or sign up for a charity walk event where you will be walking with a group.
March 15, 2008
Couch Potato Challenge – One more exercise for you “sitters.” Add these two exercises to the two exercises from November and December. You’ll be amazed at how you can tone your body during commercials! Oblique Crunch: Lie on your right side with legs extended. Lift both legs a few inches off the floor while crunching your upper body up. Do 5 on each side and then switch. Continue to alternate. For an easier variation, do regular crunches through the commercial break. Chair squat: Sit with your feet shoulder width apart and arms extended in front of you. Exhale as you push through your heels to stand up. Slowly sit back down to starting position and repeat.
March 1, 2008
Feeling a little down lately? The solution to your blues could be in exercising. Exercising physiologically unleashes brain hormones that stimulate happiness, health and well being. The physical benefits of exercise have been proven. Now researchers are reporting the mental health benefits as well. Research links exercise to mood change. At Duke University Medical Center, results showed that after 16 weeks, those treated with exercise alone improved as much as people taking antidepressant medication.
February 15, 2008
Excuse: I am too busy to exercise. Solution: If it’s important to you, you’ll make time for it! Break down your workout into three 10-minute sessions. Your body will enjoy the downtime between the exercising and you will not have to devote one chunk of your day to working out. Be creative in how you exercise, like using exercise bands while watching the evening news or discovering exercises you can do while sitting at your desk at work.
February 1, 2008
If you are having trouble getting motivated to exercise regularly, join a free online site, like the American Heart Association’s "Choose to Move" program for women. The stories and information will inspire you and help keep you accountable for exercising daily.
January 15, 2008
Excuse: I am intimidated to go to the gym. Solution: If you don’t feel as fit as everyone at the gym, or if you are confused on how to use the equipment, there are ways to get over your gym-phobia. Book a personal training session with a trainer at the gym (oftentimes free!). The trainer can show you exactly how to use all the equipment and fill you in on programs to get you in shape. You can also check out www.thetrainingstationinc.com for instructions on how to use specific weight machines on your own. Take a friend with you to the gym. Most places have a guest pass that you can take advantage of, so invite a friend to go and walk on the treadmill beside you for a couple of visits until you feel more comfortable in the environment.
January 1, 2008
Having trouble reaching your exercise and weight loss goals? Try some of these simple tips.
1. Write down one goal and then visualize yourself achieving it. Read over the goal daily and remind yourself of its benefits.
2. Start a food journal. Sometimes it is amazing to see how little bites of food here and there add up and could be what is sabotaging all your hard efforts.
3. Buy a pedometer to wear and track the miles you are able cover in a day’s worth of activities. 2,000 steps = 1 mile. Challenge yourself to get in a few more steps each day.
4. Carry a water bottle with you at all times. A well hydrated body functions better and is more satisfied.
5. Get your rest. You’ll have more energy to get through the day and you’ll be less prone to illness if your body is well rested.
December 15, 2007
Couch Potato Challenge: Another exercise for you couch potatoes!
The X: Lie on your stomach on the floor with your legs and arms extended. Lift your right arm and your left leg several inches off the floor and hold for 2 counts. Alternate sides for as long as you can.
December 1, 2007
Bad weather? That’s no excuse not to get out and exercise. Bundle up if it is cold, or pull out the rain gear if it is wet. As often as you can, GO OUTSIDE to exercise. As the weather changes, think of new ways to get moving--shovel snow, make a snowman or cross country ski. It is good to remember that just walking in snow burns more calories than walking on dry pavement, so kiss those bad weather excuses goodbye!
November 15, 2007
Couch Potato Challenge: This is for all you couch potatoes out there: Good news--you can exercise while watching tv! Use small hand weights to do simple hand exercises, or stretch while your favorite show is on. Commit to doing these one of these two toning exercises every commercial break: Elevated Push Up: Place your knees on a chair and your hands on the floor. Take a breath as you lower your upper body towards the floor. Exhale and push yourself back up. For an easier variation, do push-ups without your legs elevated or while standing up and pushing against a wall.
November 1, 2007
Researchers aren’t sure exactly how exercise provides psychological benefits. But here are some possibilities:
- Chemical changes in the brain. Similar to medication, exercise may boost levels of serotonin.
- Emotional release. Exercise can help release anger, anxiety and other strong emotions related to depression with feelings of well-being.
- Contact with people. Isolation is a possible feature of depression. Exercise is a way to connect with others.
- A sense of accomplishment. People suffering from depression often doubt their ability to make positive behavior changes. A sense of accomplishment can come from success at meeting exercise goals, no matter how small.
October 17, 2007
Diabetes, heart disease and stroke are just a few of the conditions that you put yourself at risk for if you are not exercising regularly. Fortunately, many of the detrimental effects of inactivity can be reversed with moderate exercise. Work into your schedule exercise for 30 to 60 minutes, most days of the week, to get and keep your body on track.
October 1, 2007
By increasing the amount of physical activity in your day you can decrease your chances of developing diabetes and osteoporosis and can also cut down on your risk of heart attack and stroke. Small changes can make a big difference. Take the stairs instead of the elevator, walk at lunchtime instead of eating at your desk, park your car farther from your destination, dance to music, at work, use the bathroom on the other side of the building, or walk while doing errands instead of driving. |
