• About
  • Gardening
  • Whole Food Supplements

Creating a Healthy Lifestyle

Creating a Healthy  Lifestyle

Tag Archives: Exercise

Fitting in Time For YOU!

29 Tuesday Jan 2013

Posted by creatingahealthylifestyle in Healthy Body

≈ Leave a comment

Tags

2 percent of 24 hours, 30 minutes, Daily Movement, Exercise, Fit 30 minutes into your day, Health, Healthy Body, Healthy Lifestyle, healthy-living, lunch break, Movement, Physical exercise, Self care, Time for exercise, Time for you, Time management, time slot, When to exercise

Fitting in Time For YOU!Creating a healthy lifestyle and healthy body may take less time than you think. Research shows that just of 30 minutes of daily movement, like walking, is enough to make a positive difference in your health.

So where can you fit 30 minutes into your day? Here are some options:

First thing in the morning

Before work

During a lunch break

After work

Before dinner

While the kids are at sports practice or other activity

After dinner

Did you know that 30 minutes is just 2% of a 24 hour day? Experiment with different times until you find a time slot that works for you.

Love, Health & Happiness,

Phyllis

Advertisement

What’s Weighing You Down?

01 Tuesday Jan 2013

Posted by creatingahealthylifestyle in Healthy Body, Healthy Mind

≈ Leave a comment

Tags

Body Image, Burdens, Exercise, Experiences, Expressing Emotions Safely, Fear, Feelings, Food, Hardship, Health, healthier body, Healthy Body, Healthy Mind, Healthy Weight, Life Challenges, Navigating Your Emotions, Pain, Psychology, resentment, Significant Experiences, Thoughts, Traumas, Weighing You Down, Weight, Weight Loss, world of emotions

What's Weighing You Down

What if achieving your desired healthy body and healthy weight wasn’t just about the food you eat?  What if unresolved thoughts, feelings, and experiences are what drives you to make the choices you make about your body? This includes what you feed it, if you exercise it, and basically whether you treat your body as a friend or foe.

Each one of us has gone through experiences throughout our lives that have been painful, fearful and heavy with emotion. Many people have experienced a significant illness, injury, loss, financial hardship, relationship or family conflict, and/or work or career related challenge.

What’s weighing you down? What experiences from your life, past or present, feel heavy? What burdens are you carrying around?  What’s weighing you down and preventing you from traveling with ease in a lighter healthier body?

Click the following: Navigating The World of Emotions for safe ways to express your feelings.

Love, Health & Happiness,

Phyllis

Brain Research and Exercise

27 Tuesday Nov 2012

Posted by creatingahealthylifestyle in Healthy Body, Healthy Mind

≈ 1 Comment

Tags

Benefits of exercise for adults and children, brain cells, Brain Research, Depression, Exercise, Healthy Mind, healthy-living, Human brain, memory brain, Mental health, Mood, Neuroscience, Physical exercise, research

Did you know that exercise is highly correlated with the production of new brain cells resulting in improved learning and memory?  Brain research has also revealed a correlation between exercise and a decrease in depression.

Additionally, neuroscience has validated that children learn better when they engage in daily physical activity.

Check out some previous exercise related posts for inspiration:

Let’s Get Moving!

Doing a Little Bit Can Make a Big Difference

Entertainment For Long Walks or Runs

Fast Walk, Jog or Run Your Way to The Finish Line!

Do You Consider Yourself An Athlete?

Cold Weather and Physical Activity

Love, Health & Happiness,

Phyllis

Have You Tried a Mini-Trampoline?

28 Tuesday Aug 2012

Posted by creatingahealthylifestyle in Healthy Body

≈ 5 Comments

Tags

Adults, Exercise, Fun Exercise, hand rails, Healthy Body, healthy-living, Kids, Low-impact, Mini-trampoline, Movement, Physical exercise, Teens, upbeat music, Workout

Mini-Trampolines were quite popular years ago.  I’ve had one for many years, leaning up against some bookshelves. Last week I placed it on the floor and actually used it, twice! I had forgotten how much I enjoy listening to upbeat music and jogging on it.

Now, mini-trampolines come in a variety of sizes and some even come with hand rails.  It’s great exercise for kids, teens and adults.

Some benefits of a mini-trampoline include:

1. It’s portable and can be used indoors or outdoors.

2. It’s low-impact, easy on your knees and joints.

3. You can vary your pace on it by marching (similar to walking), jogging slow, or jogging fast (like running). For a more intense workout, raise your knees up higher.

4. It’s a fun and easy way to tone your legs.

5. Your arms can get a workout at the same time by moving them up and down, side to side, or in kick-boxing fashion.

Put some music on and have some fun!

Love, Health & Happiness,

Phyllis

Do You Consider Yourself An Athlete?

14 Tuesday Aug 2012

Posted by creatingahealthylifestyle in Healthy Body

≈ 3 Comments

Tags

Athlete, Athletic, Athletics, Bike Riding, Exercise, Fitness, Half-Marathon, Healthy Body, healthy-living, inner athlete, Physical Activity, Running, swimming, Training, Walking, Yoga

Do You Consider Yourself An Athlete?The dictionary defines an athlete as a person trained or gifted in exercises or contests involving physical agility, stamina, or strength; a participant in a sport, exercise, or game requiring physical skill.

Our bodies were designed to move. We are all athletes and capable of often doing more than we think we can or actually do, myself included. Let your inner athlete out. If you like to walk or run, join a team or training group.  Did you know that a large percentage of people completing half-marathons walk them?

Competing is one way of getting regular physical activity.  Another might be going to the gym a few times a week, bike riding, swimming or doing yoga.  Remember the definition of an athlete is a participant in a sport, exercise, or game requiring physical skill.

If you choose to challenge yourself keep it fun, and gradually build up to doing more.

Love, Health & Happiness,

Phyllis

Entertainment For Long Walks or Runs

17 Tuesday Jul 2012

Posted by creatingahealthylifestyle in Healthy Body

≈ 3 Comments

Tags

Appreciation, Exercise, Games to Play While Exercising, Happiness, Healthy Body, Mantras, Mental Distractions, Running, Song Beats Per Minute, Treadmill, Visualization, Walking

Entertainment For Long Walks or RunsWhether you are training for a race or out on a daily walk, on a treadmill or on a trail, here are some ideas to keep you entertained:

1.  Use one of the following mantras: “I can, I will, I’m able.”  “My body is healthy and strong.” “Peace, love, joy, well-being and abundance,” or make up your own.  Say them or sing them, in your head or out loud, at a slow pace or a fast pace.

2. Pay attention to your breathing, your steps or specific body parts and how they move (arms, shoulders, shoulder blades, hips, feet).

3. Send appreciation to your body starting at the top with your head: eyes, ears, nose, mouth, brain, gums, teeth, jaw, throat, lungs, heart, liver, kidneys, spleen, back, arms, elbows, wrists, fingers, digestive system, stomach, intestines, rib cage, hips, legs, knees, shins, calves, feet, ankles, toes, muscles, bones, skin, tendons, immune system, all body systems.  You get the idea. See how many parts of your body you can thank for working well.

4. Sing some of your favorite songs in your head or out loud, or sing “99 Bottles of Beer on The Wall,” forwards and backwards. This takes some mental concentration and it’s fun to do with another person.  It’s a good distraction for a mile or two!

5. List things and people you are grateful for with detail: For example, “I am grateful for my body for functioning so well that I am able to train for a half-marathon (or other distance).”  “I am grateful for where I live and enjoy the beauty and peacefulness of nature.”  “I a appreciate my friends who make me laugh.” “I’m grateful to have family that loves and supports me.”  “I appreciate my dog who is adorable and provides unconditional love.”

6. Play “A to Z games” with a buddy or by yourself, naming foods, states, countries, cities, street names, first names for boys/girls, song titles, companies/brands, etc.

7. Visualize yourself being surrounded by light or love, or send light or love to a specific area of your body and see if you don’t feel lighter and able to move with more ease.

8. Think of as many things as you can that make you happy. “Sunshine, the color red, being at the beach, having lunch with a friend, playing with my dog…”

9. If you like listening to music while walking or running, select songs with a slower beat for your warm-up, and songs with a faster beat to help you maintain a faster workout pace, then back to a slower beat for your cool-down. You can find lots of websites with how to calculate or get Song beats per minute for your playlist.

Love, Health & Happiness,

Phyllis

Is Your Body a Pond Or a River?

03 Tuesday Jul 2012

Posted by creatingahealthylifestyle in Healthy Body

≈ 6 Comments

Tags

Circulation, circulatory systems, Exercise, good nutrition, Health, Healthy Body, Movement, Physical Activity, Water

Have you ever seen a body of water, like a pond, that has no water flowing into it or going out from it?  It just stands there with no movement.  It often looks dirty and may have algae, dirt and leaves in it. In contrast, a river is a naturally flowing source, usually of fresh water, heading towards a lake or ocean.

Movement of your body is like the water of a flowing river. Our bodies have circulatory systems that function optimally when they have good circulation from movement, and work poorly when stagnant like a pond or a body of water with no movement.  Physical activity gets your heart pumping blood throughout your body carrying oxygen and nutrients to where they are needed. Just 15-30 minutes, once or twice a day, of any form of exercise or movement you enjoy, may improve your digestion, mood, energy, sleep, and allow you maintain a healthy body weight or lose weight.

Movement, along with good nutrition and plenty of water, will keep your body functioning at its best.

Love, Health & Happiness,

Phyllis

Fast Walk, Jog or Run Your Way to The Finish Line!

26 Tuesday Jun 2012

Posted by creatingahealthylifestyle in Healthy Body

≈ 3 Comments

Tags

10K, 5K, Exercise, Fast Walking, Full-Marathon, Half-Marathon, Healthy Body, Movement, Recreation and Sports, Running, Walking

Fast walk, jog or run your way to the finish line!Have you ever thought of doing a 5K, 10k, half-marathon or full-marathon? 

The first race I ever did was with the American Stroke Association.  I had gotten a postcard in the mail to train and raise money for the organization.  I was not a runner and had not exercised consistently in a while, yet I was so drawn to doing this.  

After hearing two stroke survivors talk about their experience of having just finished a full marathon (one of them was 82 years old), I figured that if they could do it, I, being able-bodied, could too.  So on January 15, 2006, after 7 hours of running and walking and running and walking, I finished a full marathon. 

Since 2006, I have completed numerous half-marathons, mostly by walking 15-16 minute miles, as I have mentored and trained others to finish their first race.  I have since organized a group of friends who, for the past 5 years have been getting together every Saturday morning to train for half-marathons, our favorite distance. It also happens to be the most popular distance of races in the United States.

Now is a great time to plan and train for a fall or winter race.  You can start with a 5K (3.1 miles), a 10K (6.2 miles), a half-marathon (13.1 miles) or a full marathon (26.2 miles). Search online for races in your area, contact charity organizations or visit a local running store, they may even have a training program you can participate in.  You can also find training schedules online.

If you live in Northern California and would like to train with my group or meet up at a race in the area, just leave me a comment below.

Love, Health & Happiness,

Phyllis

Let’s Get Moving!

25 Friday May 2012

Posted by creatingahealthylifestyle in Family Fun, Healthy Body

≈ 6 Comments

Tags

Adults, Children, Exercise, Family Fun, Healthy, Healthy Body, Healthy Fun, Healthy Lifestyle, Physical Activity, Walking

There are many ways to get moving, walking briskly, jogging, swimming, dancing, and bicycling, to name a few.  Your local city or community usually have programs for adults, and children of all ages, who want to learn a new sport or participate on competitive or non-competitive teams.  These may include soccer, basketball, tennis, volleyball, swimming, gymnastics, and badminton.  Dance studios are another place to add variety that may include jazz, hip-hop, ballet, and tap dancing.  If you belong to a gym, they usually offer a variety of classes and may have some that children or teens can attend, especially in the summer. 

The Centers for Disease Control and Prevention recommends that children and adolescents get 60 minutes of physical activity on most, preferably all, days of the week. The recommendation for adults is 2 hours and 30 minutes (150 minutes) of moderate-intensity aerobic activity (brisk walking) every week.

Put on some music and dance!  Or get a buddy, join a team and get moving!  

Love, Health & Happiness,

Phyllis

Subscribe

  • Entries (RSS)
  • Comments (RSS)

Archives

  • July 2013
  • June 2013
  • April 2013
  • March 2013
  • February 2013
  • January 2013
  • December 2012
  • November 2012
  • October 2012
  • September 2012
  • August 2012
  • July 2012
  • June 2012
  • May 2012
  • April 2012

Categories

  • Family Fun
  • Healthy Body
  • Healthy Eating
  • Healthy Mind
  • Recipes

Meta

  • Register
  • Log in

Blog at WordPress.com.

Privacy & Cookies: This site uses cookies. By continuing to use this website, you agree to their use.
To find out more, including how to control cookies, see here: Cookie Policy
  • Follow Following
    • Creating a Healthy Lifestyle
    • Join 87 other followers
    • Already have a WordPress.com account? Log in now.
    • Creating a Healthy Lifestyle
    • Customize
    • Follow Following
    • Sign up
    • Log in
    • Report this content
    • View site in Reader
    • Manage subscriptions
    • Collapse this bar
 

Loading Comments...