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Creating a Healthy Lifestyle

Creating a Healthy  Lifestyle

Tag Archives: swimming

Walk or Run with Us – The July Challenge

30 Sunday Jun 2013

Posted by creatingahealthylifestyle in Healthy Body

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Tags

Build Strength, Daily Exercise, Exercise Together, Exercise with a Buddy, Health, health and happiness, Healthy Lifestyle, Hiking, July Challenge, Mini-trampoline, Movement, Physical exercise, Running, Self care, Stationary bicycle, swimming, Virtual Team, Walking

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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Plan an Active Vacation

01 Friday Feb 2013

Posted by creatingahealthylifestyle in Family Fun

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Active Vacation, Active Vacations for Families, Biking, Exercise on Vacation, Family Fun, Hiking, Kayaking, Physical Activity, Planning an Active Vacation, Running, swimming, Walking

Plan an Active VacationDo you like to hike, bike walk, run, kayak or swim? There are vacation destinations that will provide hours of physical activity for you and your family. Consider a hotel with a pool, a water park destination, back packing, river rafting, walking tours, or participating in a race (5k, 10k, half-marathon or full marathon) as a runner or walker.

Keep the following in mind when planning an active vacation:

1. The ages, abilities and skill level of those going and what is realistic for each family member.

2. Equipment and attire, for example, proper shoes (running shoes, hiking boots, sturdy walking shoes, water shoes) and clothing (shorts, swimsuit).

3. Check ahead of time to verify what is included at the site or tour; equipment, meals, the hours, lockers, guided tours, group tours, rental fees, package deals, minimum age, minimum height, and any health limitations or risks.

4. Involve the whole family in the planning and keep the focus on having 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

Recovering from Back Pain

10 Tuesday Jul 2012

Posted by creatingahealthylifestyle in Healthy Body

≈ 1 Comment

Tags

Back Exercises, Back Injury, Back pain, Body Weight, Chiropractor, Core Strengthening, Feldenkrais Method, Personal Trainer, Physical exercise, Physical Therapy, Restorative Yoga, swimming, Walking, Yoga

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

Posted by creatingahealthylifestyle in Healthy Body, Healthy Mind

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Aerobic exercise, Fitness, Health, Healthy Body, Healthy Mind, Physical Activitry, Physical exercise, resistance bands, strength training, Stress, Stress reduction, Surrender, swimming, Travel, Walking, Water aerobics

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

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