Health & Wellness
Posted: September 15, 2016|Categories: Health & Wellness|
The biggest barrier to working out is seeing it as “WORK”. Sometimes all we need is a little fun to keep us going! If you need some exercise motivation, give the following tips a try. Make your workout seem less like work and more like FUN!
- If you love to read, try reading while riding a stationary bike or on an elliptical. Grab your phone, tablet, or latest gossip magazine. Reading can be a fun distraction while working out – just make sure to keep proper form and don’t slack in your pedaling while catching up on the latest news!
- Instead of being a couch potato the next time you watch TV, hop on a treadmill or elliptical while you watch your favorite shows! Turn a 30 minute TV show into a circuit workout. Pedal, walk or run during show segments and use the commercial time for crunches, push-ups, or jumping jacks. You can also run the stairs, take a lap outside, or crank up the intensity during those 2 minute breaks. This will give you a great interval workout
- Call a friend, co-worker, or spouse to help motivate you and keep you on track. Setting a workout time and place to exercise together will both be more fun and keep you from bowing out of a sweat session. Working out with a partner could also spark some friendly competition and they will cheer you on as you go.
- Make a playlist of your favorite upbeat songs that energize you and keep you moving! Pick out fast paced songs that you love and that will keep your body and mind stimulated. When the music is pumping, you are less likely to slack!
- If indoor fitness equipment is a challenge, be creative and use the things in your house or apartment to create a circuit. Use chairs for tricep dips, run the stairs, take a lap around your house, use cans of soup for weights, or purchase exercise bands. Resistance bands are a low cost alternative to dumbbells and weights. They can be used anywhere and can easily be packed in a bag or purse for mid-day workouts.
- Don't let a time crunch be a factor for you. You don't need to dedicate an entire 30-60 minute segment to working out. Try interval training in 10-15 minute "chunks". Warm up, follow with some moderate intensity exercise, followed by 2 minutes of high-intensity exercises. Alternate back and forth of moderate to high-intensity until your time has expired. Remember, breaking a 30 minute exercise routine into 2 "chunks" of time, is far better than not exercising at all.
- Always remind yourself that exercise has many benefits beyond weight loss. You'll feel healthier, happier, and potentially live a longer life with staying active. If you are looking for weight loss, remember, the weight didn't come on overnight, don't expect it to come off overnight. Stay focused, motivated, and be patient with yourself. Don't get discouraged.
Remember, making exercise FUN is a great way to keep you moving and motivated on your fitness journey.
Old, worn-out running shoes are one of the most common reasons for running injuries. Running shoes lose shock absorption, cushioning and stability over time. Continuing to run in worn-out running shoes increases the stress and impact on your legs and joints, which can lead to overuse injuries.
After about 300 to 400 miles of use, running shoes should be replaced, depending on running style, body weight, and the surface on which you run. Smaller runners can get new running shoes at the upper end of the recommendation, while heavier runners should consider replacement shoes closer to the 300 mile mark. If you run on rough roads, you'll need to replace your running shoes sooner than if you primarily run on a treadmill.
Try to mark your calendar when you buy a new pair of shoes so you know when to replace them. If you use a training log, record new shoe purchases on that. Or try writing the purchase date on the inside of each shoe's tongue.
If you want to make your pair of running shoes last longer, buy a second pair of running shoes about halfway through the life of your original pair. Your shoes will last longer when you allow them to decompress and dry out between workouts. Also, having a fresh pair of shoes as a reference will help you notice when your old ones are ready to be replaced.
If you’re feeling drained, tense or stressed at work, try resisting the afternoon coffee or energy drink jolt and consider these alternatives. Too much afternoon caffeine or sugar is just going to cause a crash and negatively affect sleep. Here are some natural ways to add a little energy to your day:
Take a Midday Stroll
Get your energy up with a lunchtime walk, or even a few short strolls throughout your day. Whether it’s a short walk outdoors or to a meeting, this effort can have a big impact when it comes to your overall health. It’s incredible how much this little addition to the day impacts productivity, creativity and motivation. In fact, this blog post was written while doing a little workday walking on a treadmill desk ! Being a writer, I’m noticing fewer word blocks which allows me be much more efficient with tasks like this.
Disconnecting from technology during breaks allows us to clear our head and regain focus. Practice mindfulness by meditating in a quiet space. Take a break from the computer or smartphone to rest your eyes. Walk outdoors and take in nature. Research shows that green spaces help restore the mind and improves mental health. More importantly, be in the moment and try to stop your mind from racing.
Stretch it Out
If you’re sitting or even standing in the same position for long periods of time you need a little stretching action. Stretching can provide a quick boost of energy because it helps the blood flow throughout the body and relieve toxins. Try a few of these to help give you a little boost. desk stretches
Take a Sip
Sip on green tea or ice cold water. Green tea has a lot of nutritional value and revs up your metabolism. Ice cold water awakens your insides and helps you stay alert – oh, and both green tea and water will help you stay hydrated which is always a good, healthy habit.
Chomp on Gum
A stick of sugar-free gum is always good to have in your desk drawer. The flavor change in your mouth will give you a little extra boost of energy. Make sure to stick with the sugar-free kind, and be on the lookout for the caffeinated versions.
If you're interested in adding some movement into your workday, while you (or your employees) work, check out our workplace solutions .
It's pretty obvious that exercise is great for your physical health, helping with weight management, cardiovascular health, and blood sugar management among other benefits, but it turns out that getting your heart pumping can be great for your brain as well. Here are seven ways that exercise can do great things for your mental health.
Exercise can make you smarter. It turns out that the same hormones that make your body stronger as a result of exercise (growth hormones) also positively affect your brain leading to better function in the hippocampus, an area of the brain that is associated with learning and memory. Additionally, exercise is also associated with increases in BDNF (Brain Derived Neurotropic Factor), which also positively impacts memory (more on that in a bit).
Exercise can improve your pain tolerance. Whether you're managing arthritis or struggling with an achy back, your best prescription may be to get moving. A recent study demonstrated that improvements in aerobic fitness are correlated to increases in tolerating pain. While improvements in strength and circulation could be a factor, it's likely that the psychological perception of pain also changes as a result of exercise, causing pain to be perceived as more tolerable and less limiting.
Exercise can help you manage your stress. As a simple explanation, exercise is a healthy way of responding to the "fight or flight" scenario that our bodies create in response to stressful situations. By providing an outlet for the elevated cortisol and adrenal response, as well as through the creation of endorphins (commonly referred to as feel good chemicals), exercise can help you keep the negative impacts of stress on your body and brain within healthy levels.
Exercise can help you sleep better. Moderate physical exercise has been demonstrated to reduce the time that it takes to fall asleep and to improve the quality of sleep. Even single exercise sessions of moderate intensity have been demonstrated to improve sleep for that night, while the benefits increase in the long term. Just remember to avoid exercise for two hours before your bedtime in order to give your body and brain sufficient time to cool down before you turn in.
Exercise can improve your self-esteem. One of the best things about sticking to a regular exercise routine is when you begin to see improvements. Whether you find yourself able to lift more weight or bike longer and harder, those changes in performance make you feel good about what you're doing. This feeling of competence directly impacts perceptions of self-worth, making you more confident over time.
Exercise can help depression and anxiety. It just makes sense that something that improves sleep, self-esteem, stress levels, and concentration would also be good for depression and anxiety, doesn't it? Exercise can have the added benefits of increasing social support and involvement and positively impacting the dopaminergic, serotonergic, and noradrenergic systems of the body, neurochemicals that are also affected by many anti-depressant medications. If you're struggling with clinical depression or even managing a case of the blues, add in exercise to assist in better managing your symptoms.
Exercise can improve your concentration. Exercise is not only linked to increased intelligence in the long run, but it can also improve your immediate concentration. In addition to impacting BDNF described above, exercising and moving around uses more brain cells, increases circulation to all parts of your body, and results in better regulation of blood sugar and metabolism. Try scheduling "walking meetings" or lunch break workouts to keep your concentration on point through your afternoon.
While we tend to emphasize greater intensity and longer training sessions when pushing for performance and physical change in our bodies from exercise, it's important to know that the mental health benefits of exercise are attainable for everyone. Even ten minutes of exercise positively impacts aerobic fitness and blood pressure and can be effective in generating the psychological benefits described here.
Bring your exercises home and feel great on a daily basis with your very own home cardio machine.
Yes!! It’s a common misconception that if you’re looking for the best weight loss results you should workout in your "fat burning zone" at about 60% to 70% of your maximum heart rate. However, the fat burning zone burns fewer calories than working out at the higher intensity “aerobic” zone (70% to 85% of your maximum heart rate). The body may burn a greater percentage of fat in the fat burning zone compared to higher intensities. But, in the aerobic zone you burn way more total calories AND more fat calories overall than at lower intensities. Of course, caloric burn also depends on a workout's duration and it is easier to work out longer when exercising at a lower intensity.
Electronic heart monitors, such as Polar products, typically consist of a wristwatch-like display and an electrode-studded chest strap that provide accurate, real-time heart rate information. Using a heart rate monitor can help you pace yourself and can also motivate you to exercise. With your heart rate monitor you can observe if your workouts are helping you to lower your resting heart rate. You can also monitor your workout routine to see if you can maintain the same pace but get your heart to pump more slowly or to see if you can shorten the time it takes your heart rate to return to normal after a workout.
Written by Dave Indelicato, Fitness Consultant with 2nd Wind store, Oklahoma City. Dave is a NASM Certified Trainer, Certified Fitness Nutrition Specialist who formerly managed 6 gyms and owned 5 nutrition stores. Fitness has been a part of his life for years. Read his take on why he chose the home gym route over a membership, and how it's made exercising so much easier and accessible each day with a young family.
"Fitness has been a massive part of my life for as long as I can remember. I’ve always wanted to have some equipment at home to workout with, but I always told myself that no matter what, I would still need to go to the gym. I just didn’t think that I would ever be able to get the intense and various workouts I needed in my house. When my wife and I found out that we were expecting our 2nd child we decided to take a leap and tackle our fitness goals at home. We hoped that having what we needed at the house would make it easier for us to find time to workout once we had two children to chase after. We didn’t get too crazy when picking out our equipment: an elliptical, a bench, some adjustable dumbbells, and a home gym. Well, after 17 years of absolute certainty regarding my workout needs I officially stand corrected. 20 minutes into my first workout at home I could not stop counting the reasons why my gym was better than any I had ever paid a membership for. For those of you who have been on the fence about creating your own gym, consider the following:
Money: My wife and I are saving approximately $135.00/month in gym fees, gas, and toll fees. Time: The amount of time saved is almost incalculable. There is no drive to and from the gym, less time getting ready to workout, there is no wait for equipment, there are no large parking lots to find a spot in, and there is no checking our sons in and out of child care. This is a major benefit to us because our time together is priceless.
Childcare: Not everyone has to worry about this factor, but for those of you who do it is huge! Our “home gym childcare” is always open. It is also cleaner, more familiar, and more comfortable for our sons. We never have to worry about limits being met on the number of children, and if one of our sons has a cold or fever we can still get a workout in. Lastly, we don’t have to get the boys ready to go; another time saver.
Adaptability: With our home gym we have purchased the equipment that we will use, nothing more and nothing less. We are not paying to maintain a cardio cinema, a pool, or any of the machines that we did not use in 17 years with a membership. If we decide we need an addition to our gym we can do it. We can listen to the music we want, stretch where we please, and we have a “bring a friend anytime” policy! Our gym is open 24/7, 365 days a year. It is not closed on holidays or during ice storms.
NO EXCUSE environment: Let’s be honest, with all of our own equipment right behind a door in our house there is no excuse for ever letting our health slip away. We have an exclusive and private gym that is cleaner than any health facility, and dedicated to our individualized health needs. Fitness and health do not always have a “cookie cutter” solution. You have to utilize what is right for your goals. Even without a car we can still make it to the gym.
Lastly, and maybe most importantly, we will be setting an example for our children. We want them to see that fitness is an important part of life that requires dedication, but rewards you with better quality of life."
If you've been considering adding a gym to your home, find a store near you or visit us online to learn about the many options we have to choose from at various price points. All brand-name, gym-quality equipment you'll actually want to workout on! Also, with many financing options, it's easier on the budget to get the gym perfect for your home, budget and goals.
At this point, you’ve probably heard about the lemon water trend. But, do you really know about all the benefits scientists and nutritionists found in these little, yellow round fruits? I’ve heard bits and pieces of how beneficial lemon juice can be in supporting ones overall health and wellness regimens, but as I dug in and read more, I found a lot more jam-packed into lemons than I realized. How much lemon juice should you have a day? Before we get into the benefits, you may be asking how much is best. Here’s a good breakdown to give you an idea of how much lemon juice to squeeze in your water in order to experience these types of benefits. If you weigh less than 150 pounds and you’re in good health, squeeze half of a fresh lemon in 8 to 12 ounces of filtered water. For best cleansing benefits, drink it first thing in the morning. If you weigh over 150 pounds, squeeze the juices of a whole lemon into 24 to 32 ounces of filtered water. Here again, for best cleansing benefits, drink it throughout the morning. 10 benefits of lemon water If drinking lemon water isn’t already a part of your daily health habits, you might want to think about trying it for at least 30 days to see if you experience these benefits:Read more »
- Aids Digestion: Lemon juice does a few things in the area of digestion. It loosens toxins in your digestive tract, and helps to relive symptoms of indigestion such as heartburn, burping and bloating.
- Natural Flush: It helps you flush out the toxins in your body by enhancing enzyme function, stimulating the liver.
- Boosts Immune System: Vitamin C helps bump up our immune’s health, and lemon juice is full of it. The level of vitamin C in your system is one of the first things to decline when you’re stressed, which is why it’s recommended to pop extra Cs during your stressful days.
- Brightens Skin: The antioxidants help your skin look brighter and more radiant, as well as decrease blemishes and wrinkles. It can also aid in helping reduce the appearance of age spots and scars.
- Helps Maintain Health Weight: Lemons contain fiber, which helps when fighting hunger cravings.
- Reduces Inflammation: Inflammation is caused by high acid levels in the body, and drinking lemon water regularly helps decrease the levels of those acids. Joint inflammation is mainly caused by the buildup of uric acid in the joints. By taking lemon water, you will prevent this build up, reducing joint inflammation.
- Excellent Source of Potassium: Lemons are high in potassium, which is good for heart health, as well as brain and nerve function.
- Freshens Breath: Just another way to freshen breath naturally! It also helps relieve toothaches and gingivitis.
- Gives an Energy Boost: Who doesn’t love an extra jolt of energy! Lemon juice provides your body with energy when it enters your digestive tract, and it helps reduce anxiety and depression.
- Helps Fight Viral Infections: Warm lemon water is the most effective way to diminish viral infections and the sore throats that usually come with them. Plus, the lemon juice is also boosting your immune system, you’ll simultaneously fight off the infection completely.