Start Walking and Get Fit

12/28/2011 Leave a comment

Walking is one of the easiest exercises to help you lose weight, firm and tone your body and get fit. You don’t need expensive exercise equipment or a gym membership to walk your way to weight-loss and fitness. People who walk regularly can experience lower cholesterol, stronger bones, improved circulation and a reduced risk of type 2 diabetes. You do need a good pair of walking shoes for proper support. See your doctor for a checkup and a podiatrist if you have any problems, such as pain and soreness in your feet, ankles or knees.
Photo Credit: Sarah N CC-BY-2.0 2004
A busy lifestyle or hectic work schedule are not barriers to walking and other exercise. You need about 30 minutes of exercise each day to lose weight, maintain your weight and stay fit. You don’t have to get your 30 minutes of walking exercise in one session. Break up your daily walk into short, 10-minute periods of walking. Walk before work, during your lunch break and after work. Wake an hour earlier each day and walk for 15 minutes. Walk for 10 minutes before lunch or walk a few blocks to your favorite deli for a salad and some fruit for lunch. Walk to work if your job is 30 minutes or less from your home. Vary your route to avoid becoming bored with your daily walk. Walking the dog is a perfect opportunity to get some exercise. Your dog will enjoy the long walk and you can enjoy the benefits of walking. Take part in a walking tour of the historic section of your town or in a nearby city. Pair up with a walking partner or join a walking group to help keep you motivated.

Don’t get discouraged! Set realistic goals when it comes to exercise, fitness and weight-loss. If you haven’t been exercising regularly, you may become exhausted after only 10 minutes of walking, that’s okay! Don’t give up. Walk for 10 minutes each day until you can finish your walk feeling energized. Gradually increase your walking time by 5 or 10 minutes until you can walk for 30 minutes without becoming exhausted. 
When you are walking for 30 minutes without feeling tired pick up the pace. Walk faster to get more from your walk. Try adding some ankle weights to help strengthen your ankles and knees. Use ankle weights with a normal walking gait. Don’t use them for brisk walking or jogging exercise. Carry a 5 pound dumbbell in each hand to help strengthen your arms and increase the cardio benefits of your walk. 

For more information and walking tips, see:

WebMD, Make Your Walk a Workout, by Linda Melone, Reviewed by Brunilda Nazario, MD,2011

Filed under exercise, fitness, walk, walking

Inexpensive Must Have Home Gym Equipment

12/23/2011 Leave a comment

Gym memberships can be expensive and sometimes your busy schedule or bad weather gets in the way of gym time. One way to beat the busy holiday season and stay fit is to exercise at home. You don’t need a fully equipped, professional home gym to exercise safely and effectively. You need only a few items, most under $100 each, to get the benefits of a light gym workout at home. Use extra caution when using exercise equipment at home if you are alone. 
While a treadmill or elliptical machine are effective for cardio exercise, you can get the benefits of a cardio workout at home  using something as simple as a jump rope. Stretch your muscles for about 10 minutes prior to beginning your jump rope exercise and then get heart beat up by jumping rope. Jump rope for about 20 minutes to get the maximum benefit from this tough cardio exercise. Cardio exercises not only strengthens your heart and lungs, but also burns calories and helps with weight loss. Practice jump rope exercises on a smooth, solid floor. 
Using a step-block is a great way to get cardio exercise, increase your leg strength and burn calories. Pick  up a set of step-blocks in different heights so that as your balance and strength increase, you can take your step exercise workout to the next level. Make sure your step-block has non-skid surface for safety.
Photo Credit: Public Domain
You don’t have to invest in a full set of professional weights or a weight lifting machine. A set of dumbbells that can be adapted for more or less weight can work well to help keep you toned and strong. Add some resistance bands to your home gym inventory to help strengthen your legs, arms, back and core. Hand weights and resistance bands are easy to use and to store away when not in use. Ankle and wrist weights can help increase your arm and leg strength during any exercise, such as walking or jogging. A bench is good investment if you plan to lift weights at home. 
To help improve your balance and get the most from your home exercise routine, pick up a balance ball. Balance ball exercises strengthen your core muscles, as well as improves functional strength, flexibility and balance. Balance balls are available from about $50 and should last several years with proper care. There are different sizes of balance balls, so be sure to select a size that is comfortable for you. Wobble boards or balance boards are an inexpensive addition to your home exercise equipment. Balance on a wobble board while holding a 5 pound dumbbell in each hand to improve your balance, core and arm strength and increase your stamina. 
For more information and equipment options, see:

WebMD, At-Home Workouts: 5 Essential Items for a Home Gym, by Colette Bouchez, reviewed by Brunilda Nazario, MD, 2009.

Filed under exercise, fitness, home gym

Stretching At Work

12/22/2011 Leave a comment

Sitting at a desk all day at work can take a toll on your body. Your back can feel tired, your arms and legs feel tense and your neck may hurt. Slumping over in your chair can wreck your upper back and shoulders. Sit up straight and exercise regularly throughout the day to avoid back pain and stiff muscles. You can stretch your muscles and exercise your body while sitting at your desk. Stretching at your desk can help stimulate your circulation and help avoid an aching back. You will feel more invigorated and less tired after a few stretching exercises at your desk. 
Photo Credit: Public Domain
Begin stretching by tucking your chin. Look straight ahead and straighten your back. Drop your shoulders slightly and then tuck your chin toward your chest. Resist the urge to slump your shoulders. Tighten your abdominal muscles and keep your back straight and your shoulders back. Hold the stretch straight forward for 10 seconds. Turn your chin toward your left shoulder and hold for another 10 seconds and then turn toward your right shoulder. Return your chin to the middle of your chest. Repeat this exercise 10 times. 
Stretch your neck muscles to help relieve tension in your neck and upper back. Sit up straight in your chair with your shoulders straight and your knees together. Look straight ahead and then slowly lower your right ear toward your right shoulder. Hold the position for up to 30 seconds when you feel the muscles on your left side begin to stretch. Repeat this exercise on the other side. 
After stretching your neck, focus on your shoulders and upper back. Look straight ahead and sit up tall in your chair. Drop your shoulders slightly. Roll your shoulders in a circle toward the front 10 times and the reverse the rotation toward the back.  Next, sit up tall and push both of your shoulders back toward the back of your chair. You should feel your chest muscles stretching. Relax and then repeat 8 to 10 times.

For more information and examples of stretching at work, see:
Mayo Clinic, Slide Show: Office Stretches, 2010

Filed under exercise, fitness, stretching, work

Exercises to Strengthen Your Back

12/21/2011 Leave a comment

Photo Credit: Public Domain
A tired, sore, aching back can interfere with your daily activities and prevent you from enjoying many things. There are several easy exercises that you can do at home that can help strengthen your back muscles, increase flexibility and help relieve back pain. See your doctor to make sure it is safe for you to exercise your back and rule out conditions like osteoporosis before starting an exercise program.
An easy exercise to help strengthen your back is the leg extension. Start the exercise by getting on the floor on your hands and knees. Place your knees directly under  your hips and keep your hands flat on the floor at shoulder width. Tighten up your tummy and then extend one leg straight out behind you. Extend your arm on the opposite side straight out in front of your body. Try to keep your head, neck, spine, arm and leg in a straight line. Hold the stretch for a few seconds and then return to the start position. Repeat using the other arm and leg. Do 5 or more repetitions of this exercise every day to help strengthen your back muscles and improve flexibility and strength.
The side plank exercise is an excellent way to help strengthen your back and improve balance and coordination. Lie on your left side with your body forming a straight line. Lean on your elbow and forearm with your elbow directly below your shoulder. Lift body straight up on your elbow so that your body forms a straight line. Hold this position for a few seconds and then relax. Do 5 repetitions and then switch sides. This exercise will not only strengthen your back, but also help to tone and strengthen your abdominal muscles. 

When your back muscles feel tight, you can do some toe touches to stretch the muscles and improve flexibility. Stand with your feet hip-width apart. Raise your arms over your head and reach as high as you can. Bend over from the waist and try to touch your toes with your fingertips. Hold the stretch for a few seconds and return to an upright position. Repeat this exercise 5 to 10 times to really stretch the back muscles and strengthen your core.

Hip lifts strengthen your lower back and leg muscles. Lie on your back with your knees bent and your arms at your sides. Place your palms flat on the floor and press your shoulders against the floor. Squeeze your abdominal muscles and your buttocks and then lift your hips toward the ceiling. Hold the position for 10 to 20 seconds and then relax. Repeat this exercise 10 times.

The lunge is an exercise that works your back, abs and leg muscles. Stand up straight with your feet slightly apart. Put your hands on your hips for stability and then take a giant step forward with one leg. Keep the other foot planted firmly on the floor. Slowly lower your upper body straight toward the floor until your forward legs forms a 90 degree angle. Hold the position for a few seconds and then push back with your forward leg to the upright position again. Repeat the lunge 5 to 10 times on each side. This exercise will also improve flexibility and balance.

For more information on back pain and exercises, see:

Filed under back, exercise, fitness

Exercise and Nutrition for the Vegetarian

12/16/2011 Leave a comment

Photo Credit: Gila Brand CC-BY-2.5 2007
A vegetarian diet consists primarily of plants. Some vegetarians consume a few animal products, but no meat. Animal foods that a vegetarian may consume include eggs, milk and cheese. Vegetarians may also eat fish, but no vegetarian will eat pork, beef or chicken. Vegans, on the other hand, consume only plants and no animal products at all. There are many reasons why a person may choose a vegetarian or vegan lifestyle. Their health and nutrition does not have to be compromised by removing meat and animal products from their diet. A vegetarian or vegan can live a healthy, strong life without meat and other animal products. If you choose a vegetarian or vegan diet, be aware that you may not get enough Vitamin B, Vitamin D, zinc, iron and protein in your diet. You can get these nutrients from plant and non-meat sources. Exercise requires carbohydrates for energy and protein for muscle and other tissue regeneration. Be sure to get enough nutrients in your diet if you are vegetarian or vegan.
Protein is essential to muscle development, cell repair and muscle growth and regeneration. Vegetarians can get enough protein from foods such as peanuts and peanut butter, whole grain breads, dried beans and peas, whole grain brown rice, corn breads and cheese. Milk, soy protein and eggs can supplement all the protein needs for the body for day-to-day functions, including regular exercise. 
Good sources of iron, which is essential for the efficient movement of oxygen by the blood, includes prunes, prune juice, whole grains, spinach and dried fruits like raisins. Some whole grain cereals and fruit juices may be fortified with an iron supplement. Iron is critical to normal bodily functions, but too much iron like too little iron, can be very harmful. Never take iron supplement without seeing your doctor first. A blood test is necessary to determine if you are getting enough iron in your diet. Your doctor or dietitian can help you develop an eating plan to get enough iron or prescribe a supplement.
Before exercising, it is important that the vegetarian and vegan eat enough carbohydrates and drink enough water to sustain their energy and hydration levels. During exercise, everyone should drink a cup of water ever 20 to 30 minutes.  Good sources of carbohydrates for vegans and vegetarians include all fruits and vegetables, whole grains, fruit juices and tofu. About 2 hours before exercising, eat some cooked whole grain wild rice, beans and sweet potatoes so that your body has enough carbohydrates and protein to sustain your energy levels and nutrition requirements for exercise.
After exercising, have a snack of fruit, whole grain wheat crackers, hard cheese, yogurt or nuts. Remember to drink water and avoid caffeinated drinks and sports drinks. Mangoes, raisins, prunes, bananas and apricots are nutritious choices to replenish depleted carbohydrate supplies. 

Filed under exercise, fitness, vegan, vegetarian

Pre-Workout Fuel

12/13/2011 Leave a comment

It is critical to keep your body well nourished and fueled to get the most benefit from your workouts. But what should you eat and when should you eat it? What and when you eat depends on the kind of exercise you are going to do. 
People who exercise in the morning should rise early enough to eat a healthy breakfast before running, jogging, walking or other exercise. You will need to replenish your blood sugar and hydrate your body. Drinks some water when you first wake up and eat a variety of fresh fruits and whole grain foods. Eat breakfast about 2 hours before you plan to start your morning exercise routine. If you are going to eat 1 hour or less prior to exercising, eat a light breakfast of fresh fruit like bananas or grapefruit, orange juice and whole wheat toast.  
Photo Credit: Aleph CC-BY-SA-2.5 2007
Many people like to take advantage of their company fitness center during their lunch break. Before heading to the fitness center or gym on your lunch break, eat a small whole-grain pasta salad and drink a glass of water no sooner than 2 hours prior to working out. If you don’t have time to digest a light lunch before your workout, eat a snack of whole wheat crackers and hard cheeses or fruit and yogurt before exercise. These foods can provide the complex carbohydrates and other nutrients your body needs. Carbohydrates are essential for energy, so don’t skip a snack before a workout. For late afternoon workouts, add some protein to your pre-workout meal. Natural peanut butter, turkey, white meat chicken or beans are a good source of protein. 
Avoid eating a heavy meal less than 3 hours before working out. The less time between the time you eat and the time you plan to begin your workout, the less you should eat. If you’re in a rush, grab some fresh fruit, cheese and whole grain crackers. Carbohydrate-rich foods are easy to digest and provide all the energy your body needs for stamina. Drink plenty of water before, during and after your workout to avoid dehydration.

Filed under exercise, fast food, fitness, nutrition

Get Lean & Strong with Pilates

12/12/2011 2 Comments

Pilates exercises develop lean, strong muscles and a strong core. A strong abdomen, hips and lower back area result in better posture and overall improvement in balance. The goal of a Pilates workout is to increase endurance, strength and flexibility. This method of exercise requires concentration, breathing control and stretching. Try a few easy mat exercises as an introduction to Pilates.
Photo Credit: J. Vílchez, Public Domain
Stretch your spine and strengthen your lower back by doing the Pilates spine stretch exercise. Sit on your bottom and press your hip bones against the floor. Stretch your legs straight out and point your toes toward the ceiling. Try to keep your shoulders relaxed while extending your spine, so that your head is lifting toward the ceiling. Breathe in deeply, stretch your arms out toward your toes and drop your chin toward your chest. Your body should form a “C” shape. Keep your arms at the same height as your shoulders. Exhale when you reach the full extension of the stretch. Breathe in and use your ab muscles to pull your body back to an upright position. 
Try the spine twist next since you are in the sitting position. Tighten your abdominal muscles and point your toes toward the ceiling. Stretch your arms out to your sides, keeping them even with your shoulders and with your palms down. Stretch your spine upward until you are sitting as tall as possible. Breathe in deeply and twist your body from your waist. Exhale halfway through the twist, and then continue to twist your upper body, then finish your exhale. Inhale on the return and then repeat by twisting in the other direction. Keep your buttocks firmly on the floor and your lower body as straight as possible. 

The side plank position is an excellent exercise to strengthen the abdominal muscles, arms and legs. From a sitting position, stretch your legs out to one side of your body so that your right hand is on the floor and your left arm is resting on your thigh. Put the top foot in front of the lower foot on the floor. Place the hand on the floor under your shoulder. Spread your fingers a bit for support and stability. Breathe in deeply, tighten your abdominal muscles and press your body upward with your right arm. Extend your left arm toward the ceiling. Support the weight of your body with your abdominal muscles and your shoulder. The front of your body should be perpendicular to the floor. Squeeze your legs together and keep your abs tight for stability. Hold the position for 3 to 5 seconds, breathe out and relax back to the floor. Repeat this exercise on the other side. 
For more information about Pilates exercises, see:

WebMD, Pilates and Yoga: Are They Good Exercise?, by Jodi Helmer, reviewed by Michael W. Smith, MD. 2011

WebMD, The Benefits of Pilates, by Barbara Russi Sarnataro, reviewed by Brunilda Nazario, MD. 2009

Filed under exercise, fitness, Pilates

Stretch for Flexibility

12/11/2011 Leave a comment

Warming up your muscles by stretching prior to exercise can help you improve your flexibility and avoid injury. Muscle strains and tears can be painful. A torn muscle or ligament may take weeks to heal, and in some cases, may even require surgery and rehabilitation. Take care of your muscles before exercising by performing about 10 minutes of stretching exercises. Stretching after a workout is a good way to cool down and relax your muscles.
Sit on the floor and spread your legs slightly. Keep your back straight and your chin down as you reach forward toward  your left foot. Hold the stretch for 30 seconds. Slowly return to an upright position and repeat on the right side. Next, stretch the muscles of your upper back by pulling your knees toward your chest. Lie on your back and put your feet flat on the floor by bending your knees. Grab one knee with your hands and gently pull your knee toward your chest. Stop when you feel the muscles in your lower back stretching. Hold the stretch for 20 to 30 seconds and then repeat with the other knee. 
Photo Credit: José Vílchez, CC-BY-SA-3.0 2008
Stretch your calf muscles by standing parallel to a wall or holding onto a sturdy chair. Put your left foot behind the right and keep your right foot flat on the floor. Keep your back straight and then slowly bend your right knee to lower your body toward the floor a few inches. Bend your knee as far as you can without causing pain and hold the position for up to 30 seconds. Switch sides and repeat the stretch. 
Playing golf, tennis, handball and racquetball can result in a torn rotator cuff if you over-exert. A rotator cuff injury is painful and may require weeks of rehabilitative exercise to repair. You may avoid a rotator cuff injury by warming up with some shoulder stretches prior to exercise. To stretch your shoulder and increase flexibility, cross your right arm over your chest and hold it with your left hand just above the elbow. Gently pull your arm toward the left side of your body until you feel the muscles stretch. Hold for 15 to 20 seconds and repeat with the other arm. 
Improve your posture, increase the flexibility and strengthen the muscles in your upper back by stretching your shoulders. Stand up straight with your legs apart about shoulder width. Keep your arms relaxed at your side and the squeeze your shoulder blades together. Pull your arms back and bend your elbows slightly. Hold the stretch for 25 to 30 seconds, then relax. Repeat this stretch two or three times.
Leg muscles are susceptible to muscle and tendon injury if you run or jog. Stretch your hamstrings by lying on the floor with your feet near a wall.  Raise your right leg and put your heel against the wall. Keep your right knee slightly bent. Push against the wall to straighten out your right leg. You should feel the hamstring along the back of your thigh stretch. Hold the position for 20 seconds and then switch sides. Next, stretch the quadriceps muscles of your legs. Lean against a wall or hold onto a sturdy chair or table with one hand. Grab your ankle with the other hand and pull your foot toward your buttocks until you feel the muscles in the front of your thigh begin to pull and stretch. Keep your upper body straight and try to avoid slouching or leaning forward. Squeeze your abdominal muscles to help keep your body erect. Return to a standing position after about 30 seconds and then stretch the other leg.
Stretching should not cause pain. If you feel pain during a stretch, reduce the intensity of the stretch and see a doctor if soreness or swelling occur. 
For more information and stretching exercises, see:
Mayo Clinic, Stretching: Focus on Flexibility, February 2011.

Filed under exercise, fitness, stretching

Outdoor Exercise and Cold Weather

12/10/2011 2 Comments

Runners and joggers should take a few extra safety precautions when exercising outdoors during cold weather. Snow, ice and sleet increase the likelihood of a fall and injury. Running outdoors in cold temperatures can result in breathing difficulties. Runners and joggers are in danger of frostbite on the face, fingers and toes when the temperature drops below freezing. You can safely exercise outdoors if you take a few precautions. 
Photo Credit: Sebastian Ballard CC-BY-SA-2.0
Wear several layers of clothing instead of one bulky layer. The air between layers of clothing serve to insulate your body against heat loss. Remove a layer of clothing if you begin to overheat and put it back on if you start to get cold. Protect your hands and feet from cold or injury from frostbite in extremely cold weather by layering socks and gloves. Put on a pair of gloves and then a pair of mittens over the gloves to protect your fingers. If your hands begin to sweat, you can remove the mittens. Wear two pairs of socks to protect your feet and toes. You may need to wear running shoes a half size larger to accommodate bulky socks. Always wear a warm hat when outside during cold weather. A lot of body heat is lost through the head. Wear ear muffs or a thermal headband to protect your ears from the cold. 
When the temperature is below 0 degrees Fahrenheit or if there is a very cold wind chill factor, consider indoor exercise. If you choose to exercise outdoors during extremely cold weather, take extra precautions to protect your body from heat loss and frostbite. Wear a ski mask to protect your face from the cold and wind burn. Wear thermal undergarments when the weather is extremely cold (below 0 degrees Fahrenheit) and the wind is blowing.

Drink plenty of water during cold weather exercise. You may not notice that your body is becoming dehydrated when the air is cold. Run a little slower than you would in warm weather to help avoid sweating which can lead to chills. Running or jogging at a slower pace is also important to help avoid falls due to slick ice covered paths and sidewalks. Avoid exercising outside during rain and sleet because wet clothing can cause your body to lose heat. 

For more information and safety tips, see:

Filed under exercise, fitness, jogging, running, winter

5 Exercises for Toned Arms

12/09/2011 Leave a comment

You can tone and strengthen weak and flabby arms by performing some easy arm exercises. You will need a pair of 5 pound dumbbells and about 25 minutes. Perform these exercises every other day and in about two to three weeks you should begin to see firmer, more toned arms.
To avoid injury, warm up for a few minutes by doing some arm circles. Stand up straight and stretch your arms out so that your body forms a “T” shape. Move your arms in small circles toward the front 20 to 25 times. Reverse and move your arms in small circles toward your back for another 20 to 25 repetitions. This will help strengthen and tone your arms as well as stretch muscles.
Push-ups is one of the most effective exercises to strengthen and tone the arms, shoulders and chest. Start push-ups by placing your hands on the floor at shoulder width with your fingers spread out and pointed straight out in front of you. Rest on your knees and toes. Tuck in your abdominal muscles and lift yourself up until your body weight is resting on your toes and on your hands. Slowly lower your body a few inches and then push your body back up to the starting position. Keep your head parallel with the floor and try to maintain a straight body during the exercise. Don’t count the number of repetitions, just do as many push-ups as you can for 5 minutes. 
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You will need a couple of 5 pound dumbbell weights to perform biceps curls. Stand up straight with your feet shoulder-width apart. Hold a weight in each hand with your palms facing upward. Breathe out and pull the weight upward toward your shoulder. Breathe in as your lower the weight. Don’t completely relax your arm when lowering the weight, but hold some tension on the weight. Perform the exercise with both arms simultaneously or alternate lifting right and then left. When alternating arms, lift the weight with one arm as you lower the weight in the other hand.
Stretch and tone your triceps muscles by performing some stretches with dumbbells. Lie down on your back with a 5 pound dumbbell in each hand. Raise your arms toward the ceiling with the palms facing. Bend your elbows and lower the dumbbells to either side of your head and then raise your arms again. Remember to breath in when lower the weights and breathe out when lifting them. 

Turn the dumbbells over so that your palms are facing the floor and you are holding the weights in an overhand position. Take a deep breath and then lift both of your arms straight out in front of you by bringing your arms straight up from your thighs. Breathe out as you lift the weights. Lift the weights until your arms are parallel to the floor and straight out from the shoulder. Hold for a couple of seconds and the slowly lower the weights as you inhale. Do this exercise for 5 minutes. 

Finish the last 5 minutes of your arm work out by performing some triceps pushes. Stand up straight with your feet apart about shoulder width. Hold a 5 pound dumbbell in each hand so that  your palms are facing downward. Keep your arms straight and lift your arms backward. Return your arms to your sides and then repeat the exercise. 

For more arm exercises and information, see:

Filed under arms, exercise, weights

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