Category: Fitness

Tips To Maintain Your Commitment To Exercise

February 1, 2024MBEhleFitness, Healthy

At one point or another, millions of adults across the globe have resolved to be more physically active. The benefits of routine exercise are too numerous to cite, but some of the more notable ones include a lower risk for chronic disease and illness, improved self-esteem and greater overall health.

With so much to gain from routine exercise, it’s no wonder so many people aspire to be more physically active. But it’s easy to lose motivation when aspiring to exercise more. Each year, one of the most popular New Year’s resolutions is to exercise more. In fact, Statista conducted a survey regarding New Year’s resolutions for 2023 and found that exercising more was the most popular resolution. However, a 2021 study published in the International Journal of Environment Research and Public Health found that 64 percent of people abandon their New Year’s resolutions within a month of making them. Exercising more requires commitment, and there are some ways to make it a little easier to maintain that commitment over the long haul.

Break It Up

The Harvard T.H. Chan School of Public Health notes that people don’t need to exercise all at once to reap the rewards of physical activity. If time is tight, break up a workout over the course of your day. Some strength-training exercises in the morning can be followed up with a brisk walk or run over a lunch break. This approach makes it easier to fit a full workout into your daily routine.

Employ The Buddy System

The Centers for Disease Control and Prevention suggests that working out with a partner increases exercise motivation and encourages individuals to be more consistent with their exercise routine so they do not let their partners down. The authors behind a 2019 study published in the International Journal of Research in Exercise Physiology suggested the efficacy of the buddy system may require further study before researchers can definitively say it’s an effective motivation strategy for people who want to exercise more. But there’s no denying that many individuals feel that they are more likely to exercise with a friend than they are if they go solo.

Schedule Exercise Time

Busy professionals book work meetings, family obligations and other daily tasks in their schedules, and the T.H. Chan School of Public Health recommends doing the same with exercise. Allotting time to exercise each day may decrease the likelihood that you’ll skip a workout, and once results start to manifest you may be more motivated to stay the course.

Identify What Progress May Look Like

It’s easy to become discouraged if a commitment to routine exercise does not produce visible results. But just because your abs are not becoming chiseled a month into a workout routine or the scale is not reflecting significant weight loss does not mean your routine is not working. As the human body ages, it becomes more difficult to transform it. So a workout routine that left you looking lean and chiseled in your twenties may not produce the same body in your forties. But that does not mean the exercise isn’t working and ultimately helping you get healthier. Adults are urged to speak with their physicians and identify what progress with a workout routine might look like for someone their age. Progress may look different than it did years ago, but if the end result is a healthier you, then that should be all the motivation you need to keep going.

It’s no secret that making a commitment to routine exercise can be difficult. But various strategies can increase the likelihood that individuals will stay the course as they seek to exercise more frequently.

Activities To Strengthen The Heart

January 11, 2024MBEhleFitness, Healthy

The heart is a vital component of the human body. Without a functional heart, life is simply not possible. As with other muscles in the body, it is important to give the heart a workout to improve its strength and vitality. Intermountain Health says an individual who dos not exercise is more than twice as likely to get heart disease as someone who does. UCI Health says heart disease is the No. 1 cause of death worldwide.

Exercise is an ideal way to strengthen the heart and reduce your risk for heart disease and other conditions. Certain activities are prime for boosting heart health.

Aerobic Exercise

Aerobic exercise raises heart rate and gets the blood pumping throughout the body. Aerobic activity improves circulation, and over time it ensures the heart does not have to work as hard to pump blood, thus potentially lowering blood pressure. Also, aerobic exercise can reduce the risk for type 2 diabetes and can help those with diabetes to control blood glucose more readily. Aerobic exercises include brisk walking, running, swimming, cycling, playing tennis, and other activities that get the heart pumping. Aim for 30 minutes each day, for at least five days a week.

Resistance/Weight Training

Building muscle can help the body burn fat and boost metabolism. This type of training can use weights or the body’s own resistance. Improving muscle mass while reducing body fat and excess weight are heart-healthy steps to take. Strength training can be incorporated into a routine two to three days a week.

Balance and Flexibility Exercises

A person may wonder what flexibility and balance has to do with heart health. While there isn’t a direct correlation to how the heart works, these types of activities will help reduce the risk of falls or injuries to muscles and joints while working out. Inactivity is dangerous for the heart, so ensuring that physical activity can continue is important. Flexibility and balance exercises keep the body limber, and can be incorporated into daily workouts. Stretching, tai chi, yoga, and pilates can be included two or three times a week.

Healthy Eating

The foods people eat can affect heart health. Opt for lean protein sources and foods that include healthy fats. Salmon, avocados and olives are some options. Balance these foods with whole grains that are full of fiber, which can help a person feel fuller longer. Fiber also is essential for preventing atherosclerosis, a condition that causes hardening of the arteries.

Meditation

Slowing down, performing deep-breathing exercises and meditation can reduce stress. That, in turn, can help prevent damage to the heart.

Strengthening the heart and maintaining its health involves various activities that can be incorporated into daily routines.

How Physical Activity Can Help in the Fight Against Breast Cancer

October 14, 2021MBEhleFitness, Healthy

Breast cancer is a complex disease that affects millions of women across the globe each year. Though the American Cancer Society reports that only about 4 percent of women diagnosed with breast cancer in the United States are under age 40, women of all ages can take steps to protect themselves against this deadly disease.

Exercise benefits women in myriad ways, and that includes lowering their risk for breast cancer. The ACS notes that researchers are increasingly linking exercise to a reduced risk for breast cancer. Though the reasons behind that link remain unclear, some theorize that the positive effects of exercise on body weight, inflammation, hormones, and energy balance could be why regular physical activity helps women reduce their risk for breast cancer.

Body weight and breast cancer

The National Cancer Institute reports that being obese after menopause can significantly increase a woman’s risk for breast cancer. In addition, the ACS attributes the rise in hormone receptor-positive breast cancers to an increased prevalence of excessive body weight. Routine exercise is a highly effective way to lose weight and keep weight off, which in turn could lower women’s risk for breast cancer.

Being sedentary and breast cancer

Exercise is a not a sedentary activity, and that could be another reason why women who are physically active have a lower risk for breast cancer. The ACS notes that more than one study has linked sitting time to a higher risk of various diseases, including breast cancer. Researchers with the ACS analyzed data from 77,462 women, who they followed for an average of 15.8 years. None of the participants had cancer when the study started, but researchers found that women who sat for six or more hours per day during their free time had a 10 percent greater risk for invasive breast cancer than women who sat for less than three hours per day during free time.

Does physical activity really reduce breast cancer risk?

The human body is complex, and a host of factors, including those like age that women have no control over, can affect cancer risk. However, engaging in routine physical activity seems to be an effective way for women to reduce their risk for breast cancer. In fact, the Breast Cancer Research Foundation estimates that one-third of all breast cancer cases could be prevented with positive lifestyle choices that help women maintain a healthy weight, including exercise.

Routine physical activity can be a significant weapon in women’s arsenal as they continue their efforts to prevent and overcome breast cancer.

The Many Ways Walking Benefits Your Body

January 7, 2021MBEhleFitness

Life changed dramatically in 2020. When the World Health Organization declared a COVID-19 pandemic in March 2020, hundreds of millions of people across the globe were forced to change how they go about their daily lives, including how they exercise. Health-conscious adults accustomed to exercising at local gyms had to find new ways to exercise in the wake of the pandemic. Many gyms were forced to close in areas hit hard by COVID-19, and that left many people without access to fitness equipment like weights and cardiovascular machines. Resilient men and women soon found ways to exercise, and many of them embraced walking.

Though walking might not provide the same level of intensity that fitness enthusiasts are accustomed to, the Arthritis Foundation® notes the various ways walking benefits the body.

• Walking protects against heart disease and stroke. Walking strengthens the heart and protects it against heart disease. The AF also notes that walking lowers blood pressure. In fact, post-menopausal women who walk just one to two miles per day can lower their blood pressure by nearly 11 points in 24 weeks, while women who walk for 30 minutes a day can reduce their risk of stroke by 20 percent.

• Walking strengthens the bones. New York-based Plancher Orthopedics and Sports Medicine notes that walking can stop the loss of bone mass for people with osteoporosis. In addition, post-menopausal women who incorporate 30 minutes of walking into their daily fitness regimens can reduce their risk of hip fractures by 40 percent.

• Walking can extend your life. The AF notes that one study linked walking to longer life expectancy, finding that people who exercise regularly in their fifties and sixties were 35 percent less likely to die over the next eight years than people who never walked.

• Walking can improve mood. One study from researchers at California State University, Long Beach, found that the more steps people taking during the day, the better their moods were.

• Walking can lower risk for cognitive decline. Walking also has been linked to a lower risk for age-related cognitive decline. A study from the University of Virginia Health System found that men between the ages of 71 and 93 who walked more than a quarter of a mile per day had half the incidence of dementia and Alzheimer’s disease compared to men who walked less. In addition, a study from researchers at the University of California, San Francisco, found that age-related memory decline was lower among women ages 65 and older who walked 2.5 miles per day than it was among women who walked less than half a mile per week.

Foot traffic increased as people were forced to find new ways to exercise during the COVID-19 pandemic. Walking is a great way to stay in shape and even provides some lesser known benefits for people who walk each day.

Tips for Relieving Joint Pain in the New Year

February 27, 2020MBEhleFitness

The health benefits of regular exercise are undeniable, and the U.S. Department of Health and Human Services recommends 30 minutes of exercise at least five times per week. However, high-impact exercises like running and weight training can lead to joint pain, especially if you have a joint condition. The good news is that smart exercises with low impact can alleviate joint pain and deliver the same health benefits.

Here are a few tips to consider for a healthy start to 2020:

Keep Moving

Trying to protect your joints by not moving actually does more harm than good. Regular exercise can actually help joint pain and ease symptoms of chronic joint conditions, according to the Centers for Disease Control and Prevention. Just be sure to talk to your doctor about your exercise plan before you get started.

Go Low Impact

You don’t need to put tremendous weight on your joints or jump up and down in order to break a sweat or elevate your heartrate. When you’re already in pain, this type of exercise can actually make things worse. Instead, opt for high-quality, low-impact workouts.

There are now exercise machines available for home use that provide the same quality low-impact workout you’d get in physical therapy. Consider the Teeter FreeStep Recumbent Cross Trainer, a seated exercise machine that takes the weight off the joints while torching calories.

Unlike other recumbent machines which can be bad for the knees, the FreeStep mimics a natural stepping motion that prevents knees from traveling over the toes, as well as stabilizes the back and hips. And you don’t have to sacrifice workout quality – in fact, research shows that FreeStep users burn 17.4 percent more calories than when using a recumbent bike at the same level of effort. Beyond calorie burn, it also offers full-body resistance training, which is especially important, as weak muscles can be a root cause of pain.

Hydrate

It may seem obvious, but ensuring that you drink the recommended daily intake of water is vital to reducing pain in your joints.

Proper hydration helps your body eliminate wastes and toxins that can lead to painful joint conditions. Plus, it helps to keep the joints lubricated and flexible, reducing friction and inflammation and helping to maintain healthy tissue.

Stretch Daily

Stretching increases flexibility and range of motion, improves movement and function, reduces pain and stiffness and prevents further injury. Just remember to move slowly and keep it gentle.

At the very least, spend a good five to 10 minutes in the morning stretching your hamstrings, quadriceps, calf muscles and hip flexors.

For a free photo guide to “5 Daily Stretches to Relieve Knee & Joint Pain,” plus a code for $75 off the FreeStep (good through January 31, 2020), visit teeter.com/freestep-guide.

With the right exercises and maintenance program, you can improve your health and get a stronger body, without pain.

Eco-Friendly Outdoor Activities

March 15, 2018MBEhleFitness, Healthy, Lifestyle

Months spent indoors avoiding the harsh weather outside makes winter a difficult season for people who love the great outdoors. While skiing, snowboarding and other winter sports make it possible to get some fresh air even when that air is frigid, many people find it difficult to consistently get outside when temperatures drop.

That difficulty no doubt contributes to the popularity of spring, a season widely seen as a time of rebirth and rejuvenation. Time spent in the great outdoors is often its own reward. But taking measures to be eco-friendly while spending time outside can make such leisure time even more rewarding. People who want to get out and be eco-friendly at the same time can try the following activities.

Cycling

Cycling is a fun activity that’s also great exercise and incredibly eco-friendly. While it’s certainly an enjoyable leisure activity, cycling also can provide a great alternative to more popular modes of transportation like driving. According to Bay Area Bike to Work Day, a movement dedicated to promoting cycling as a means of commuting to and from work, drivers of small vehicles (those that get 35 miles per gallon of gas) who commute 10 miles per day, five days a week can expect to consume 68 gallons of gas in a typical year during their commutes. During those commutes, their vehicles will produce 0.7 tons of CO2. SUV drivers will consume nearly double that amount of fuel while their vehicles produce nearly three times as much CO2 emissions. Cycling to work won’t consume any fuel or produce any emissions, and cyclists won’t be forced to sit idly in rush hour traffic.

Hiking

Hiking is another eco-friendly outdoor activity that can pay dividends for both the planet and the people who call it home. Lawmakers in towns and cities with thriving hiking communities may be encouraged to support legislation that preserves hiking trails and parks and prevent potentially harmful construction from taking place. And individuals can reap a number of benefits from hiking through the great outdoors. A study published in the journal Environmental Science & Technology found that outdoor exercise such as hiking can decrease feelings of tension, confusion, anger, and depression. In addition, hiking provides a great full-body workout that might appeal to people who have grown tired of more traditional gym-based fitness regimens.

Fishing

Fishing devotees tend to be wildly devoted to their craft, but one need not be an expert angler to enjoy fishing and help the planet. According to the Virginia Department of Game & Inland Fisheries, fishing supports wildlife and fisheries management. The DGIF notes that anglers help to set seasons and creel limits, ensuring that wildlife populations remain stable and even flourish. Many anglers also find fishing is a great form of stress relief that provides a peaceful escape from the daily grind.

Running/walking

In lieu of running or walking on a treadmill indoors, men and women can get outside and do their jogging or walking in the great outdoors. While treadmills are not necessarily big energy consumers, running or walking outdoors consumes no energy and provides a great opportunity to spend time outside, especially for professionals who spend most of their days in office buildings.

The great outdoors comes calling for many people when temperatures begin to climb. Answering that call can be a great way to reduce your carbon footprint and improve your mood.

How to Find Time for Fitness

January 2, 2018MBEhleAdvice, Fitness, Healthy, Lifestyle

Many adults admit to having little or no time to exercise, and statistics support the notion that men and women simply aren’t exercising enough. According to the National Center for Health Statistics, only 21 percent of adults ages 18 and older met the physical activity guidelines for aerobic and muscle-strengthening activity (Note: The World Health Organization recommends that healthy adults between the ages of 18 and 64 should do at least 150 minutes of moderate-intensity aerobic physical activity throughout the week or do at least 75 minutes of vigorous-intensity aerobic physical activity throughout the week, while also performing muscle-strengthening activities involving the major muscle groups at least two days per week.)

Commitments to work and family can make it hard to find time to visit the gym or exercise at home. But the benefits of regular exercise are so substantial that even the busiest adults should make concerted efforts to find time to exercise. The following are a handful of ways to do just that.

· Embrace multitasking. Many professionals are adept at multi-tasking in the office, and those same skills can be applied when trying to find time for exercise. Instead of plopping down on the couch to watch television, bring a tablet to the gym or the basement and stream a favorite show while on the treadmill or the elliptical. When running errands around town, ride a bicycle or walk instead of driving.

· Cut down on screen time. A 2016 report from The Nielsen Company revealed that the average adult in the United States spent more than 10 hours each day consuming media. That includes time spent using smartphones, tablets, personal computers, and other devices. By reducing that screen time by just one hour per day, adults can create enough free time to meet the WHO-recommended exercise requirements.

· Make it a group effort. Involving others can make it easier for adults to find time to exercise. Instead of hosting work meetings in a conference room, take the meeting outside, walking around the office complex while discussing projects rather than sitting stationary around a conference table. At home, take the family along to the gym or go for nightly post-dinner walks around the neighborhood instead of retiring to the living room to watch television.

· Redefine date night. Adults who can’t find time for exercise during the week can redefine date night with their significant others. Instead of patronizing a local restaurant on Friday or Saturday night, enroll in a fitness class together. Parents can still hire babysitters to look after their youngsters while they go burn calories instead of packing them on at local eateries.

Finding time to exercise can be difficult for busy adults. But those committed to getting healthier can find ways to do so even when their schedules are booked.