Exercise Articles

Fitness for All Lose Weight a Work

You are there at least 8 hours a day (if not more) so why not try and do everything you can to change your diet and fitness routine while you are there? Here are some simple ways to lose weight at work.

• Don’t miss breakfast.  We have heard it all before, but in order to lose weight make sure you are packing a powerful protein for that first meal of the day.
• Pack your lunch.  When you pack your lunch, you are in complete control of portion sizes, if you go out to lunch you are more than likely to overeat and have unnecessary calories.
• Walk on your lunch break – or at least half of it.  Instead of taking your entire lunch hour eating, take a half an hour to eat and a half an hour to get out and exercise.  Try a brisk walk to help you lose weight and burn stress, too.
• Keep a food journal.  That way you are determining how many calories you are taking in during the day.  Many people fail to realize how many calories they are ingesting in a single day until they actually start writing it down and logging it.
• If possible, leave your car at home.  People who walk or bike to work have a lower risk of being obese.  If you take a bus to work, get off a few stops before your stop and walk the rest of the way.  If you must take a car, park at a parking lot away from your building and get some extra cardio in before your work day even starts.
• Wear a pedometer.  During the day, shoot for 10,000 steps or approximately 5 miles.  Use the stairs instead of the elevator a few days a week or walk to a coworker’s desk instead of sending them an email.
• Walk around during the day.  While your boss may frown on you doing this many times during the day, if you get up a few extra times a day you will burn more calories than staying sedentary for your full eight-hour shift.
• Get a headset and pace in your office when you are on the phone.  Many people who work in an office don’t realize how many hours they spend on the phone… utilize this time by burning some calories while on the phone.

Fitness for All March Madness: 31-Day Walking Challenge

It’s officially March Madness season, so why not kick off this month with a 31-day Walking Challenge? This challenge can be done by itself or in addition to other exercises or workouts that you currently do each day.

Happy Walking! 

Day 1: Walk 1 mile

Day 2: Walk 1 mile

Day 3: Walk 1 mile

Day 4: OFF

Day 5: Walk 1 mile

Day 6: Walk 1 mile

Day 7: Walk 1 mile

Day 8: OFF

Day 9: Walk 1.5 miles

Day 10: Walk 1.5 miles

Day 11: Walk 1.5 miles

Day 12: OFF

Day 13: Walk 1.5 miles

Day 14: Walk 1.5 miles

Day 15: Walk 2 miles

Day 16: OFF

Day 17: Walk 2 miles

Day 18: Walk 2 miles

Day 19: Walk 2 miles

Day 20: OFF

Day 21: Walk 2 miles

Day 22: Walk 2.5 miles

Day 23: Walk 2.5 miles

Day 24: OFF

Day 25: Walk 2.5 miles

Day 26: Walk 2.5 miles

Day 27: Walk 2.5 miles

Day 28: OFF

Day 29: Walk 3 miles

Day 30: Walk 3 miles

Day 31: Walk 3 miles

Fitness for All Winter Workouts

Even though it may seem like winter may never be over, soon enough in just a few short weeks it will be.  But before you gear up for spring and getting back outdoors to take in nature and get some exercise, here are some winter workouts that you need to make time for before the spring flowers bloom.

• Take a spin class.  These intense indoor cycling classes can burn hundreds of calories and keep your bones strong.
• Put your swimsuit on and hit up the local indoor pool.  Once spring and summer roll around no one wants to be swimming indoors, but on those cold winter days, nothing feels better than taking some laps in a warm swimming pool.
• Hit the wall and find somewhere with an indoor rock-climbing wall.  This non-traditional cardio exercise not only exercises your body, but also your brain.   It can also burn up to 650 calories an hour!
• Ice skating isn’t just for kids, figure skaters or hockey players.  Visit your local indoor ice rink (or outdoor ice rink if you have one close by) and tone your legs, core and butt while having fun and stabilizing muscles that assist with balance and coordination.
• Try a boot camp workout.  Inspired by military training, these “booty-busting” classes are gaining in popularity all over the country and combine strength training moves with high-intensity cardio for a full body workout.
• Put on your boxing gloves and pretend you are Rocky!  Most gyms or community centers offer basic classes in boxing and because this is such a multi-faceting workout, you will notice that you are toning up more than bulking up the more you try it.
• Tai chi is another good winter workout to try when the winter blues have got you down.  Tai chi is a low-impact exercise with its roots in ancient China.  Tai chi helps balance yin and yang, improves cardiovascular health, reduce stress and anxiety, and improve balance

In the News Exercise for the Elderly

Health experts are constantly conducting research and learning more and more about the benefits of exercise for the elderly.  Sedentary adults are more likely to suffer from heart disease, diabetes, high blood pressure, certain cancers, and joint and muscle disorders. 

To help ward off these conditions and to deal with the everyday wear and tear that aging has on our bodies, experts suggest that individuals over the age of 50 should consult their physician and a personal trainer to come up with a fitness plan that works for them.

Another condition that exercise for the elderly has proven to help is the arthritis-stricken population.

The appropriate exercises can reduce inflammation and relieve stiffness in those particular joints.  It also increases flexibility, muscle strength, power and stamina.

Elderly adults who exercise also gains the benefits that their younger counterparts also gain including: weight control, the ability to manage daily stress and improved self-confidence.

Experts have also found that exercising as you age can also reduce the risk of premature death, can curb depression and minimizes the development of brittle bones.