Tag Archives: Movement

Walk or Run with Us – The July Challenge

30 Sunday Jun 2013

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Walk or Run with Us - The July ChallengeResearch shows that people who exercise with others tend to stick with a routine, so I’ve come up with a virtual “Healthy Lifestyle” team.

During the month of July myself, my adult daughters (we all live in different cities) and anyone else who wants to participate, will be doing some form of daily exercise. One of my daughters will run one mile a day or more.  My other daughter will include swimming laps, and I will mix it up between fast walking, hiking, using a mini-trampoline or a stationary bike, for a minimum of 20 minutes a day.  What will you do for 20-30 minutes a day during the month of July?

Imagine yourself feeling healthier, stronger, and maybe even slimmer after a month of daily movement. Please join us, no matter where you live in the world, and let us know you are on the “Healthy Lifestyle” team by leaving a comment below.

Love, Health and Happiness,

Phyllis

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Bring Your Inner Athlete Out On The Weekends

15 Friday Feb 2013

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Bring Your Inner Athlete Out On The WeekendsDo your plans for the weekend include some physical activity?  Creating a regular routine on a Saturday or Sunday, morning, afternoon or evening, may help you attain the health benefits of exercise, and the discipline to continue with shorter times during the week.

The benefits of scheduling time on the weekend are:

1. Most people have an hour or two, or more for an extra long walk, run, hike, bike ride, swim, workout or classes at a gym. It allows more time to do activities you may not have time for during the week, and the time to get to your destination.

2. It gives you a chance to participate in a variety of activities that may not be offered during the week.

3. It’s easier to find a buddy or a group to go with, or join an adult sports or athletic team through your community parks and recreation.

4. The whole family can participate in something together or their own activities.

One word of caution.  Please be mindful of becoming a weekend warrior, watch that you don’t over do it on the weekend. Participate in some physical activity during the week as well. Your inner athlete will thank you!

Love, Health & Happiness,

Phyllis

Fitting in Time For YOU!

29 Tuesday Jan 2013

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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

Feeling Cold? Change Your Bed Sheets!

22 Tuesday Jan 2013

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Feeling Cold Change Your Bed Sheets!Last night was another below freezing night. Prior to going to bed I decided to change the sheets. I was surprised when I noticed how much my body warmed up by the movement of putting clean sheets on the bed.

Rather than going to bed cold, or just sitting bundled up at night, here are some ways to warm up that can be done in less than 10 minutes.

If you live in a two-story home, walk up and down the stairs a couple of times

Do some yoga or sun salutation

Jump rope or pretend to

Jog in place or dance

Do jumping jacks, push-ups, sit-ups, knee bends, or lunges

Any form of movement will increase your circulation and warm you up. When it’s really cold wear a vest to keep your core warm.  A neck scarf and hat will also help keep the warmth in.

Love, Health and Happiness,

Phyllis

Take a Stretch Break

23 Tuesday Oct 2012

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Too much sitting, especially at the computer, can cause our bodies to become stiff, sore and lethargic.  Have you noticed your posture when you sit for hours? Our bodies were designed to move, not sit at a desk for extended periods of time.

Take a stretch break every hour, walk around, gently reach for the sky, do shoulder shrugs, march in place, walk a flight of stairs or go outside for a 5-minute walk.

Taking a stretch break not only improves circulation, it gives your body a break from being in the same position doing repetitive work.

Love, Health & Happiness,

Phyllis

Have You Found The Lifestyle That Works For Your Body?

09 Tuesday Oct 2012

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Have You Found The Lifestyle That Works For Your Body?Many components make up a healthy body, including what we eat and drink, how much we sleep, some physical activity and relaxation.

Let’s look at each one:

1. What we eat and drink: A healthy diet, made up primarily of vegetables, fruits, whole grains, nuts, seeds and lentils has been shown to prevent and reverse diet related symptoms and diseases. Also, since our bodies are made up mostly of water, it makes sense to make this our “beverage of choice.”

2. Sleep: Recent research has shown how important sleep is for our basic functioning and the ability to reach and maintain a healthy body weight.

3. Physical Activity: Movement helps with circulation, burning calories, increasing your metabolism, building agility, stamina and strength. It can also improve mood, blood pressure and build a strong core and back.

4. Relaxation: For some people a regular practice of meditation, deep breathing, Feldenkrais or yoga serves as a way of relaxing the body and the mind.

Love, Health & Happiness,

Phyllis

Have You Tried a Mini-Trampoline?

28 Tuesday Aug 2012

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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

Is Your Body a Pond Or a River?

03 Tuesday Jul 2012

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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

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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

Movement and Focus

12 Tuesday Jun 2012

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Movement and focus are two aspects, that when paired together can provide the benefits of calming your body’s nervous system, leaving you relaxed and centered.  The use of movement and focus, takes us from over thinking or being on auto-pilot, to a new awareness as we are mindful about how we are positioning or moving our body.  This can have a profound calming affect on your body’s nervous system, decreasing stress and anxiety, and increasing your feeling of well-being.

In yoga the focus is on holding positions and breathing. I have tried yoga a handful of times and have had difficulties with the positions, yet loved the focus on the breathing.  The alternative I found almost 10 years ago is The Feldenkrais Method, created by Moshe Feldenkrais in the 1950’s. With Feldenkrais Awareness Through Movement classes, the focus is on the movement and sensing the movements, this can also include sensing your breathing. There are Feldenkrais practitioners teaching this method throughout the U.S., Canada and around the world.  If you don’t find a class or practitioner in your area you can visit the online bookstore for books, CDs and DVDs.  I highly recommend the book Running With the Whole Body, by Jack Heggie. The lessons in it are great for anyone who walks, jogs or runs. 

Both yoga and the Feldenkrais Method provide additional benefits such as, better movement, posture, flexibility, coordination, athletic ability, and in many cases reduced pain. 

Love, Health & Happiness,

Phyllis