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. |
