Overcoming Gym-Phobia

06/01/2012 Leave a comment

Photo Credit: Irepkabl PD

The Centers for Disease Control declared obesity is a national epidemic. Many factors contribute to obesity, including unhealthy diet and a sedentary lifestyle. Diet and exercise fads seem to be on the increase, perhaps to take financial advantage by selling lose-weight-quick programs and pills. Turn on late night television and you will probably see a few infomercials featuring diet pills or the latest fat-busting exercise DVD. Losing weight can be difficult. Some people need guidance and support to succeed. A gym is a place where those who need some help can meet others who are supportive. Staff and personal trainers can offer instruction to prevent injury and motivation to keep you going. Home exercise programs are a fantastic way to lose weight and get fit, but they don’t work for everyone. It’s too easy to put off getting started or lose motivation to exercise at home when the television and sofa beckon. Some people may avoid joining a gym because they are embarrassed about their physical appearance or feel like they won’t fit in. If you are anxious or reluctant to join a gym because you’ve never been to one, there are some things you can do to prepare for your first trip to the gym. 
Define your fitness goals and discover what motivates you to achieve your goals. Do you want to lose 15 pounds or even 30 pounds? Do you want to get a flatter stomach or firmer arms? Maybe you are motivated to lose weight and get fit because there is an important event coming up, like a wedding or family reunion. Perhaps you are motivated to get fit before your 20 year class reunion. Whatever your motivation to get started, the important thing is you are motivated. Once you get started exercising and eating a healthier diet, you will look better and feel better.
Avoid setting yourself up for failure. You may not be able to just walk into a gym and start exercising. People who have not exercised in years should prepare for the gym by building up their endurance. Walking is a great way to build endurance. Make a commitment to walk 10 minutes every day for one week. Walk for 20 minutes every day for the next week. By the third week, you should be able to walk for 30 minutes and more confident that you can do 20 to 30 minutes of exercising on a gym treadmill or elliptical machine. After your first successful treadmill or elliptical workout, you will come away from the gym feeling confident and motivated. 
Many gyms offer trial periods. Take advantage of the trial period to find a gym that works for you. A good gym will provide an orientation program designed to not only familiarize you with the gym equipment and policies, but also inquire about your current level of fitness, health issues and goals. A personal trainer at a gym offers personal instruction and can help you develop a realistic plan so that you meet and even exceed your fitness goals. 

Filed under exercise, fitness, gym, training, weight loss

No Time or Too Tired to Exercise?

05/28/2012 Leave a comment

Photo Credit: Aek1982 CC-BY-SA-3.0
Staying with an exercise program is not easy sometimes. It isn’t always easy to find the time or the energy to exercise for a full 30 minutes every day. The biggest obstacles to regular exercise for many people are boredom, a lack of time or feeling too tired after a full day of work. You don’t have to let a busy lifestyle or work interfere with your fitness plans. Make some adjustments to overcome the barriers to your workout routine to get fit and stay fit. 
You may not feel like running or riding a bike for 30 minutes after working 8 to 9 hours every day. You may not believe it, but exercise can actually help you feel more energized when you are tired. Many of us spend hours sitting in front of a desk or working on a computer all day. If your job keeps you seated most of the time, moving your body during breaks and after work can actually help you feel more energized throughout the day. Once you start moving, your brain begins to produce endorphins which are the feel good hormones that relieve pain and improve your mood.

Boredom is another obstacle to exercising every day. The same routine day after day can become monotonous. If you are bored with your routine, it’s time to change it! Try something new. Try something that you’ve never done before. Join a sports team, take a line dance class, start yoga classes or learn to skate. Sometimes working out with a group of people can help relieve boredom and you might even make some new friends.  

Finding time to exercise doesn’t have to be a barrier to exercise. You can get the recommended 30 minutes of exercise every day by breaking it up into 10 minute sessions throughout the day. You can also wake early and exercise before your morning shower and breakfast. Walk or ride a bicycle to and from work. Walk during your lunch break. Invite the kids to go for a bicycle ride before dinner or play a game of basketball or softball with the kids after school.

Filed under exercise, fitness, routine, schedule

How to Get More Fruit In Your Diet

05/24/2012 Leave a comment

Photo Credit: Dr. Karl-Heinz Hochhaus CC-BY-3.0

Fruits and vegetables are an essential part of a healthy diet and may even reduce your risk of getting some types of cancer. Fruits are delicious and packed with nutrients. It’s easy to find ways to incorporate more fruits into your daily diet. Fruits are available fresh, frozen, dried and canned. You can use fruits in salads, sandwiches, drinks and desserts. They are great for snacks, too. When you buy fresh fruits, always wash them thoroughly under running water to remove dirt, bacteria and any trace of pesticides before eating or cooking. Keep your fresh fruits stored separately in the refrigerator away from meats and other foods. 
One of the easiest ways to eat more fruit is to keep a bowl of fresh, washed fruit on a table or on the kitchen counter. You and your children are more likely to reach for a fragrant orange or a tasty banana for a snack if they are readily available. Make a delicious fruit salad using fresh, cut up fruits. Add some orange juice and stir. Fresh fruit salad is delicious and does not need extra sugar for sweetening. Cut oranges, apples, grapes, pears, peaches, nectarines, tangerines, pineapple and melon into cubes and stir together with a cup of orange juice. Eat it right away or refrigerate. 
Bananas, prunes, peaches, apricots, melons and oranges are loaded with potassium, an essential nutrient. Try some sliced bananas or fresh peaches in your cold, whole grain breakfast cereal. The natural sweetness of the fruit reduces the need for additional sweeteners or sugar. Strawberries, blueberries, raspberries, bananas or raisins liven up a hot bowl of oatmeal, too. You can get more fruit into your diet at lunchtime by adding fruit to low-fat yogurt or eating a whole, fresh apple, orange or pear for dessert. Fruits are available packaged for individual servings that are great for a mid-morning or late afternoon snacks at work. Add apple chunks and grapes to chicken salad for a delicious, crunchy lunch sandwich. Keep a box of raisins or other dried fruit, such as apricots, in your desk at work for a quick, tasty snack. Fresh fruit smoothies are another way to get fresh fruit into your diet. Make your own by blending low-fat milk with fresh fruits and ice. 

Filed under diet, fitness, fruits, health, nutrition

Weight-Loss for Your Wedding Day

05/23/2012 Leave a comment

Photo Credit: Milaniko PD

June is wedding month! Many people plan to get married during the month of June because the weather is mostly mild and sunny. Every bride and groom wants to look their best on the big day. If you’ve put off trying to lose some weight until the last minute, there is still time to lose a few pounds before the final fitting of your dress or tuxedo. Avoid extreme diets and diet pills to lose a few pounds. Focus on exercise and a low-calorie, nutritious diet to get in shape for your wedding day. 
It’s easy to become distracted by all the last-minute wedding plans or to find time to exercise. If you haven’t been physically active or you have exercised only sporadically, try walking for about 30  minutes every day. Walk for 15 minutes in the morning before work or the start of your day. Walk for another 15 minutes in the evening after work or before dinner. Walk farther or faster every day until you can power walk for the full 15 minutes twice each day. Ride a stationary bicycle or use a treadmill if you can’t get outdoors to walk or when it is raining. Make a commitment to exercise for at least 30 minutes every day.
Tone and sculpt your arms and upper chest so that you look your best in your dress by lifting weights. Use a pair of dumbbells every other day for about 10 minutes to tighten up your arms and chest. Pulling on resistance bands also works well to strengthen, tone and sculpt your arms. Stand on a resistance band and pull it upward with your arm in the same manner, as if you are doing biceps curls with dumbbells. Use two bands to work both arms at the same time or alternate sides. 
Choose high-fiber, low-calorie foods like whole grains and vegetables, to help reduce your calorie intake while still getting the nutrition your body needs. Now is not the time to indulge your sweet tooth. Put those chocolates and cake aside. Choose naturally sweet foods like strawberries, blueberries, watermelon, raspberries, apples and grapes. Fruits contain antioxidants to help repair cell damage and are loaded with nutrients. The natural sugars in berries and fruits will also boost your energy. Reduce the amount of soda in your diet, too. Drink naturally flavored water instead of sugary soda to help reduce calories. Drinking more water will also help keep your body hydrated and improve your appearance. Drinking plenty of water will hydrate your skin. 

Filed under exercise, fitness, healthy diet, wedding

5 Minute Workout

05/18/2012 Leave a comment

Photo Credit: Larsinio Public Domain
It’s difficult to find the time to workout during the day, especially if you sit at a desk all day. Commuting on the train or driving to work eats up time, too. After work you may have to shuttle the kids to and from after school activities, cook dinner and then clean up. When can a busy person find the time to work out for 30 minutes every day? You can get your full 30 minutes of exercise every day in 5 minute increments. Once each hour, take 5 minutes to do some exercises at your desk. You don’t need equipment, gym clothes or running shoes to do these exercises. Do each exercise for 1 minute. Repeat the routine every 1 1/2 hours throughout the day until you have completed 30 minutes of exercise. 
First, do some squats right at your desk. Stand up straight with your feet about hip-width apart and your arms at your sides. Drop your shoulders and squeeze your abdominal muscles. Lower your body by bending your knees. Simultaneously bring your arms around to the front of your body and hold them straight out as you lower your bottom to your chair seat. Do not put any weight on your bottom, but merely touch the chair seat and then stand up straight again as you bring your arms back to your sides. Repeat the squat for 1 minute to work your core, shoulders, chest and legs.

You can perform crunches right at your desk while sitting down. Sit up tall in your chair behind your desk and place your hands behind your head. Brace your abdominal muscles and bend forward toward your desk. Bend forward until you feel the stretch in your shoulders and abs, then return to the upright position. The desk crunches will work your abs, shoulders and core muscles.  
The next exercise works your arms, shoulders, core, back and chest muscles. Sit in a chair that has arms but does not have wheels. Sit up straight in the chair and rest your feet flat on the floor. Grasp the arms of the chair and lift your upper body off the chair. Lower your body back down but do not rest your weight on the seat of the chair. Repeatedly lift and lower your body using only your arms. 

Slide your chair back from your desk to do one minute of twisting crunches. Place your hands behind your head and sit up tall in your chair. Squeeze your abdominal muscles and then bend forward bringing your left elbow toward your right knee. Lift your right knee toward your left elbow at the same time. Repeat on the other side by bringing your right elbow and left knee toward each other. 
Finish your 5 minute workout by doing some stretches. Sit up tall in your chair and place your hands behind your lead. Interlace your fingers. Lift your arms straight up over your head with your palms toward the ceiling. Stretch your body up as tall as possible. Place your hands behind your head and twist to the right and then back to the center. Stretch to the left and then back to the center. Relax your arms on your thighs and turn your head to the left toward your left shoulder. Next, turn your head toward the right. 

You can do these 5 exercises every day to keep your body strong and increase your energy throughout the day. 

Filed under 5 minutes, busy, fitness, time, work, workout

May Is National Physical Fitness and Sports Month

05/10/2012 1 Comment

Photo Credit: Peter van der Sluijs CC-BY-SA-3.0

May is National Physical Fitness and Sports Month. It’s a great time to start a fitness program or help family members become more active. It’s never too late to start getting fit. Children and teens should get an hour of exercise each day. Adults of all ages need about 1 hour 15 minutes of vigorous exercise or 2 1/2 hours of moderate exercise each week. Once you make exercise part of your daily routine, it’s easy to stay physically fit and active throughout your life. People who exercise regularly are less likely to have high blood pressure, reduce the risk of type 2 diabetes and have lower cholesterol. National Physical Fitness and Sports Month is a good time to get active and to help family members become more active.  You can find more information about recommended activity levels for people of all ages and physical ability on the US Department of Health and Human Services website, Physical Activity Guidelines.
Help get members of your family off the couch and exercising by taking small steps. Choose an activity that every member of the family can participate in regardless of their fitness level. Begin by taking a family walk around the block after dinner two times each week for a month. Go for a family block walk three times each week the next month. Take the whole family for a bike ride or go roller skating in the park after dinner one night each week. 
Sign up for a family membership at your local YMCA or gym. Take the whole family swimming at the gym or YMCA every weekend. Meet up with family members at the gym twice each week and then enjoy a treat like low-fat frozen yogurt afterwards. Make it a routine and make it fun for everyone. Challenge family members by helping them to set realistic fitness goals and then make it a race to success! For example, challenge your spouse to a race to lose 10 pounds in the next 60 days by eating nutritious foods and exercising regularly. 
Buy fitness-friendly birthday, anniversary and holiday gifts instead of toys, games and trinkets. Bicycles, skates, skateboards and sports balls make great gifts for kids and adults. Don’t forget the helmets and protective pads! Dumbbells, pedometers, new exercise clothes and sneakers are great gifts for adults and kids. Try a new healthy dinner recipe each week. Involve the kids in making the menu choices and helping in the selection and preparation of nutritious ingredients and side dishes.

Can you think of other ways to get your kids and spouse or partner involved in physical activity and healthy food choices? 

Filed under activities, exercise, family, fitness, food, kids

Save Money & Get Fit

05/08/2012 Leave a comment

Photo Credit: LocalFitness.com.au

Gym memberships can be expensive. Exercise equipment can cost a lot of money. You don’t have to break the bank to get fit. You don’t have to let the cost of a gym membership or the cost of exercise machines be a stumbling block to your fitness. There are plenty of low-cost and free ways to get fit. Turn every day activities into a workout. Take a brisk walk before work and after work. Use the stairs instead of the elevator. Walk or bicycle to work. Play a game of one-on-one basketball with your child after work and school. Every day activities, such as mowing the lawn, vacuuming the carpet and gardening are excellent free ways to get some exercise. There are many low-cost options to getting fit, too.
If you really want a treadmill, you don’t have to shell out a couple thousand dollars. Shop around to find the best buy. Consider buying used and reconditioned equipment. Gyms sometimes sell older equipment when they upgrade or replace equipment. Sporting goods and fitness equipment stores often sell used equipment at a huge discount. Check online for used equipment, too. Dumbbells, free weights and exercise bands are inexpensive when bought new but are a real deal when you can find them used. Fitness balls and jump ropes are also inexpensive. 
Fitness videos can be rented from video stores,  rented online or viewed on the Internet via podcasts. You can also find fitness videos at department stores. Choose a video that fits with your current level of fitness and is endorsed by a certified fitness trainer. 

Filed under budget, exercise equipment, fitness

Avoid Low Back Pain At Work

05/07/2012 Leave a comment

Photo Credit: Nick Webb CC-BY-2.0
Millions of people suffer from low back pain. Some aches and pains may be caused by your work. Most minor back pain is caused by muscle strain from lifting, repetitive movements or sitting in one position for extended periods of time. Whether you lift boxes or sit at a computer screen all day, you can suffer from low back pain. You can reduce your risk of low back pain by doing exercises that strengthen your back muscles, employing proper lifting techniques and taking frequent stretching breaks if you sit at work. 
Sitting in front of a computer screen or at a work station for hours can contribute to low back pain. Take  3 to 5 minute break once each hour to stand up and stretch your back muscles. Put your hands on your hips and twist to the left and then to the right. Raise your arms over your head and reach for the ceiling to stretch the muscles from your shoulders down to your buttocks. You should have a chair with proper back support. Use a rolled-up towel between your lower back and the back of the chair if your chair does not provide enough support. Avoid slumping in your chair by maintaining good posture while sitting at your desk. Keep your shoulders back and hold your head up straight so that the bottom of your chin is parallel to the floor. 
Avoid low back pain and muscle injury by using lifting techniques to protect your back. If you lift heavy objects at work, always use proper lifting techniques or get help lifting very heavy objects. Lift heavy boxes and other objects by planting your feet shoulder-width apart and stand close to the object. Bend down from your knees, not your waist. Keep your back straight as you lower your body by bending your knees and get a firm grasp on the object. Squeeze your abdominal muscles for support and lift the object using your legs. 
Exercise that strengthens your back muscles is the best way to prevent and to relieve chronic low back pain. Exercises that strengthen your back and core muscles will help prevent lower back pain. Stretching exercises can help improve your flexibility. Maintain a healthy weight, too. You are at greater risk of low back pain if your are overweight. 

Filed under back, exercise, fitness, pain, work

Should You Take Vitamins?

04/28/2012 Leave a comment

Photo Credit: Ragesoss CC-BY-SA-3.0

Vitamins are necessary for nearly every bodily function. Some vitamins are essential to your health: Vitamins A, C, D, E and K. You also need all of the B-vitamins including riboflavin, niacin, thiamine, biotin, folate and panthothenic acid. Too much of anything can be harmful to your health, and this holds true for vitamins as well. If you eat a well-balanced diet, you should be getting all the nutrition you need. Those who exercise strenuously on a regularly basis, body builders and runners may need a vitamin supplement. People who are limiting caloric intake and exercising to lose weight may also need a vitamin supplement. Pregnant women and women who are breastfeeding may also need to take a vitamin supplement to help prevent neural tube birth defects, like spina bifida. See your doctor if you think you need a vitamin supplement. 
An over-the-counter vitamin supplement may be necessary, especially for body builders and people who engage in frequent, vigorous exercise. Should you decide to take a vitamin supplement, consider taking a multivitamin. Choose one that does not contain ingredients that you may not need and may cause an adverse reaction. Some multivitamin supplements contain herbal extracts, which you don’t need and don’t want to take. Always read the label before taking a multivitamin. 
Consider your current health, your diet, your fitness level and how much you exercise and talk to your doctor before taking a vitamin supplement. A dietitian can help you to assess your nutrient intake from the foods you eat and help you adjust your diet to get more nutrients. 

For more information about vitamins see:

Filed under exercise, fitness, health, vitamins

Social Fitness

04/18/2012 Leave a comment

Photo Credit: www.localfitness.com.au
Do you exercise alone at home or at the gym? Sometimes belonging to a group of like-minded people can be a great motivator. Friendly competitions or simply sharing time with others can make exercise more enjoyable, strengthen friendships and increase your social circle. How can you engage your current friends and find new friends through exercise? Here are a few tips to help you get started:
Communities across the USA are starting walking groups. Join a local walking group to make new friends. Start your own walking group if you can’t find one in your area. Recruit current friends, family and co-workers. Encourage them to bring someone with them, too. Schedule walks when the most people can join in the fun and exercise. Choose start locations that are convenient to the majority of the group and have fun!
Take a dance class for the aerobic exercise and to make new friends. Dancing, like ballroom dancing or Salsa dancing, is a low-impact form of exercise that is effective and fun! You can probably find a dance class close to your home. You don’t have to have a dance partner to join a class. There are almost always partners ready to dance with you. Line dancing is a popular dance style and doesn’t require a partner. You’re sure to make new friends and get a good workout at a dance class. 
Most gyms offer group exercise opportunities, such as yoga, martial arts, Pilates and dance aerobics classes.  Join an exercise group at your local fitness center or gym to make friends and get fit at the same time. Those who need a more personal touch when it comes to exercise may consider a small-group exercise class offered by certified personal trainers. Personal trainers sometimes offer group training with 10 or fewer participants in the group. 

Filed under aerobic exercise, exercise, fitness, walk, walking, workouts, yoga

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