Tag Archives: Physical exercise

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

Monitor Your Course

06 Wednesday Feb 2013

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Monitor Your CourseWhen traveling by car, boat, airplane or space craft, the driver or pilot must monitor the course and make adjustments as necessary. We can apply this same principle to our bodies; our health and our weight.

If we pay good attention to how our bodies feel, we can tell when we are hungry, tired, or rundown.  These signals cue us to eat, get more rest or sleep, and take better care of ourselves.

If you are interested in decreasing your body weight or maintain a specific weight, one way to monitor how you are doing is to weigh yourself every day or two.  The scale will let you know if you need to make adjustments to your eating or physical activity. Another way to monitor your weight, but not as precise, is by how your clothes fit.

What other ways do you monitor your health?

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

Brain Research and Exercise

27 Tuesday Nov 2012

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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

Just What the Doctor Ordered

13 Tuesday Nov 2012

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Why should I go out of my way to exercise? How about to have a healthy body with good posture, to be fit, decrease stress, elevate mood, increase energy, and contribute to a strong immune system and well-functioning metabolism?  Or to increase strength, flexibility, coordination and circulation?

Regular exercise may also help with weight loss and weight management.  Keep in mind that you can never exercise enough to burn excess calories consumed by indulgent eating, over eating or to make up for poor eating habits.

Treat your body to some movement.  Find what works for you: walk, run, jog, bike, skate, ski, use a treadmill, elliptical, stair climber, mini-trampoline, DVD, attend classes, do yoga… Just get moving!

Love, Health & Happiness,

Phyllis

Rev Your Engine With Exercise

20 Thursday Sep 2012

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Is your metabolism sluggish?  Metabolism is the process of breaking down proteins, carbohydrates, and fats to provide the energy your body needs to maintain itself. Your metabolism rate is determined by many factors including, age, level of physical activity, the number of calories you consume, the foods you eat and the amount of water you drink.

One of the most effective ways of boosting your metabolism is to increase your amount of intensive/aerobic activity. The reason being, is that your body is efficient and will burn carbohydrates first and then fat, if it is needed for energy. Thirty minutes a day, of intense exercise, five to six times a week is recommended for adults.

Did you know that our bodies continue to burn extra calories after intense exercise or weight lifting for up to 24 hours? Also, being more muscular increases your metabolism as each extra pound of muscle you carry can burn up to 50 additional calories just to maintain itself!

Now, I’m ready to go work out, how about you?

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

Recovering from Back Pain

10 Tuesday Jul 2012

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It’s estimated that 80% of adults will experience back pain at some point.  Most of us don’t learn how to take care of our backs until we have a back injury, myself included.

When I was in my late 20’s, I was pushing a shopping cart full of groceries with my 4-year-old daughter in it.  We were in a new area and I didn’t see the potholes in the parking lot. The basket started to tip, and the next thing I knew, I had a severe back injury.  I was in pain for almost two years, then was referred to an orthopedic surgeon who gave me a booklet of back exercises, and a week later I was pain-free.  I have always wondered if I had these exercises earlier if I wouldn’t have had to suffer so long.

Here are some tips to help you recover from and prevent back pain:

1. First, get an assessment of your back pain or injury so you know what you are dealing with.  Then if given the okay, try specific back exercises. For photos and instructions click here. Once on the website scroll down to the photos. You can also ask your doctor, chiropractor, personal trainer or physical therapist, for back and core strengthening exercises.

2. Get regular exercise.  Do low-impact activities, like walking or swimming, to get more blood flowing to your back muscles and to loosen them up. People who exercise regularly tend to have less back pain.

3. Take basic or restorative yoga classes, or Feldenkrais awareness through movement classes.

4. When lifting, bend with your knees, not with your back.  Hold objects close to your body, it puts less strain on your back.  And when in doubt, ask for help.

5. Take a stretch break every 30 minutes from sitting at the computer or on the couch.

6. Maintain a healthy body weight.  Carrying excess pounds puts strain on your back. If losing weight is your goal, aim to gradually lose 1-2 pounds a week.

Love, Health & Happiness,

Phyllis

A Walk on the Beach

29 Tuesday May 2012

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Traveling for work or for fun takes us out of our regular routine.  Getting away can allow us more time to do what we like, reducing our everyday stress level, yet for some people, traveling is a very stressful event. 

My number one rule when traveling is to surrender to the process of getting to your destination.  Accept that there will be lines of people or lines of cars, and delays that are out of our control.  Whether you are driving or flying, arriving at an unfamiliar area can be stressful when you don’t know your way around. 

If you have a delay at an airport, take a walk around to reduce stress, or just to get some physical activity in before your flight.  On long drives, take stretch breaks every two hours, and if you can, find a place to walk for 10 minutes.  It will refresh you to continue your drive.

Once at your destination, if you haven’t done so before leaving, check to see what your options are for physical activity.  Many hotels and resorts have a gym, included or for an additional charge.  An indoor gym is great if the weather outside isn’t.  Some places offer classes: yoga, pilates, water aerobics, etc., and may have tennis courts.

Some of the best physical activity is free, like walking on the beach or a self-guided walking tour of a historic area.  Playing in the ocean waves, swimming in the pool, or playing water volleyball or catch with your kids can be great ways to bond.  There is always the option of taking the stairs rather than the elevator, and lastly, for a strength workout, it’s easy to travel with resistance bands.

Love, Health & Happiness,

Phyllis