If only there were more hours in a day! Life is busy and often times exercise seems to take a back seat to everything else we have going on in our lives. With all the benefits of regular exercise we all should really make time to fit in some physical activity into our daily routine…. Your body and mind will thank you for it.
Here are some tips for helping fit some physical activity into your schedule.
Bring a sandwich to work. Instead of spending your time and money buying food at work, pack a lunch and take it with you on a walk or run. This way you can get some exercise in and eat when you get tired. If you usually eat with coworkers, encourage them to pack a lunch and tag along.
Work out instead of vegging out. If you’re like me, there are one or two television programs you just can’t miss. Just because you’re watching TV doesn’t mean you have to sit on your couch. You can use this time to do stretches, sit ups, or even lift weights. If you’re really ambitious, you can try aerobics or jogging in place.
Cut back on coffee breaks. Tomorrow, use clock or stop watch and add up how much time you spend on coffee breaks. If you cut back on coffee, you could use the extra time to walk around the office or climb the steps of your building. Plus, the endorphins from exercise are considered more energizing than most stimulants.
Use exercise as a social event. If you spend a lot of time during your week chatting with one of your friends, encourage them to become your workout buddy. Instead of sitting at a diner or a coffee shop to chat, socialize by jogging or going to the gym.
Do some housework. No, your husband/wife did not pay me to put this in here. Cleaning the kitchen, mowing the lawn, tending to the garden, and even dusting are all great ways to get a work out. Housework lets you stretch, works your muscles, and gets your heart pumping; all essential for staying in shape.
The most important part of any exercise plan is sticking with it. Make a plan keep it. If you build up slowly, you’ll eventually have a great exercise plan that fits into your busy life.
Filed under Exercise, Health Talk by on Dec 6th, 2007. 1 Comment. 
You’ve probably heard a lot of hype lately from fitness gurus about strengthening your core. Before you dismiss these exercise regimens as simply the latest fad, you should find out exactly what your “core” is and how important it is to overall fitness.
The “core” of your body is a set of 29 muscles that surround your torso; specifically your abs, glutes, and back muscles. These muscles are very important because they surround your center of gravity. Having a toned core improves posture, balance, and stability. If you still doubt the importance of these muscle groups, put your hand on someone’s abdominal or back muscles while they move (always get permission first). You should be able to feel these muscles working no matter what part of the body is moving.
Since it’s a bit tedious to do 29 separate exercises, it’s best to do moves that work at least one group of core muscles at the same time. The best exercises for strengthening these muscles groups are the crunch, the bridge, the plank, and the quadruped. These exercises should be done slowly, focusing on doing them right. Remember that an exercise done right once is more helpful than doing it wrong twice.
For those of us that don’t have a lot of time on our hands, there are ways to work your core while you exercise the rest of your body. The best way to do this is by using an exercise ball. Doing exercise on a ball requires a lot of effort to stay balanced. Since the core is pivotal for staying balanced, you’ll work these muscles while you’re doing exercises for other parts of the body. These balls can be purchased at most stores that sell fitness equipment.
While you’re purchasing a ball, you should pick up an instructional tape or even sign up for a class to get you started. The most important part of doing these exercises is doing them correctly. You should focus on the form of the movements and proper posture. This will give you the most benefit from your workout.
Hopefully this information is enough to get you started. While it’s important to exercise all your muscles, paying extra attention to your core will allow you to work perform better with your whole body.
Filed under Exercise, Health Talk, Strength Training by on May 26th, 2007.
We all know running is a great way to lose weight, but did you know that running at 10 mph can burn almost 1000 calories per hour? That makes it one of the most efficient ways to rid yourself of excess calories. Before you get started you must remember that if you’re serious about starting a running program, you need to do it right. Here are just a few tips to help you out.
Instead of cutting calories, adjust what kind of calories you eat. Your body needs fuel. If you don’t eat enough, your body will not only cut into your fat reserves, but your muscle mass as well. Try to get about half your calories from carbohydrates; including fresh fruits and whole grains. Try to make protein about a third of your diet. You can do this by mixing fresh nuts in with your meals. You should also get an adequate supply of good fat. Your body can feed of your reserves but it still needs a fresh supply to function properly.
When you’re ready to run, be sure to warm up. You should not only stretch, but also walk some before you start your run. This loosens your muscles and reduces the chances of an injury. The same goes for a cool down and stretching after your run. If you do get an injury, remember to take it easy. You may be tempted to run through the pain, but pain is our body’s way of telling us something is wrong. Some soreness is normal when you first start running, but if you have an actual injury, you should take it easy for a few days and allow yourself to heal.
If you’re just starting a running program, or you’ve been inactive for a long period of time, you should gradually ease yourself into running. Start slow; eventually, you can build up to running longer distances at faster speeds. You’ll eventually want to run as fast and as far as you can to burn the largest amount of fat, but you should never run farther of faster than you’re comfortable doing.
These are just a few steps to get you started on your road to a happier healthier lifestyle. Good luck and happy running!
Filed under Exercise, Health Talk by on Mar 31st, 2007.
Diet and exercise. You hear on TV, in magazines, from friends and family, and from your doctor. You hear it all the time. If you want to lose weight or just lead a healthy life, you need to combine diet and exercise. Well, the reason you hear it all the time is because it’s absolutely true. It’s important to do a lot of things to stay healthy, but the most important steps for good healthy weight loss are diet and exercise.
You may think, “Just why do I need diet AND exercise, isn’t one enough?” Well, it might be, but think about it this way. What would happen if a boxer went into the ring with one hand tied behind his back? If he’s really good, he may still win, but he’s definitely at a disadvantage. Most of us aren’t pro’s at dieting or exercising. You should take all the steps possible to give yourself the best chance at success.
If your goal is weight loss, you’d have to cut out 3,500 calories from your diet to lose a pound. That’s 500 calories per day. That doesn’t seem like a lot, but when you actually put it into practice, it’s harder than you think. Plus, eating less can make some people’s metabolism slow down so they still don’t lose weight. In comparison, jogging at a moderate pace can burn 740 calories per hour! Plus, working out builds muscle mass and burns up more calories while you’re just sitting around.
So, if exercise is so effective, why not just work out and skip the dieting? Well, dieting isn’t just about eating less food; it’s also about eating the right foods. If you get the proper nutrients, your body will work better and your exercising will be more efficient. You’ll feel stronger, and be able to work out longer.
When starting a diet and exercise plan, remember to start with small steps. Tell yourself that you’ll work out 3 days a week, or eat fruit instead of a fatty snack once a day. Be sure to concentrate on what you are accomplishing and not focus so much on what you’re not. If you do more gradually, you’re sure to be lean and healthy in no time.
Filed under Exercise, Health Talk, Healthy Eating by on Dec 13th, 2006.
Are you feeling tired, lately? Just can’t seem to wake up in the morning? Feel the need for an afternoon nap? Instead of drinking coffee or soda, try a work out instead. Studies have shown exercise to be a better energizer than even prescription stimulants. Many cases from fatigue are caused by inactivity, not by too much activity. So if you’ve been feeling run down and need a jump start, try adding exercise to your daily routine.
Many people start an exercise regime and expect to feel wonderfully energized and alive the same day. Those people are sadly disappointed when they find themselves sore and dragging. After a week or two with no results, many people give up and assume it just won’t work for them. But studies have repeatedly shown that exercise boosts energy levels in a majority of people; the key is to be persistent. The first few weeks your body is just adjusting to the extra stress of working out. Once your body is used to the additional work, you’ll begin to feel the energizing effects of a good workout.
You also shouldn’t judge how much energy you have right after a workout. Most people feel fatigued right after they’re done, but feel more energized a little later. Your muscles need time to recover from the workload. If you feel extremely fatigued, or you don’t get and energy burst within an hour of working out, you’re probably pushing yourself too hard. Try doing a little less and building up to a greater workload.
Many people decide to start a workout routine, but are too tired to actually get too the gym or go for a run. If this is the case for you, monitor your energy level throughout the day. Pick a time when you generally feel most awake and try to schedule your workouts. After a few weeks, you should feel energetic enough to move your workout to a more convenient time.
If you still need convincing to go out and exercise, remember that a good workout can help improve the quality of your sleep. That will make you more rested and even more energetic the next day. So, if you’re feeling sluggish, get up and get moving. You’ll be feeling better in no time.
Filed under Energy, Exercise, Health Talk by on Dec 12th, 2006.