Tue, 03/28/2023 - 11:11

Follow these four steps to help your body and brain feel even better after exercise.  

Tue, 03/07/2023 - 11:11

While the buddy system can keep us safe and social, it can also help maintain our motivation for workouts. 

As homes simultaneously transformed into workplaces and gyms during the COVID-19 pandemic, sales for balance balls skyrocketed. While the bouncing equipment strengthens core muscles during focused fitness routines, do they provide physical benefits when doubling as an office chair? Have marketing teams inflated the benefits to sell more product? Take a seat while reading the ups and downs of research on the topic.  

Thu, 02/16/2023 - 11:11

While the bouncing equipment strengthens core muscles during focused fitness routines, do they provide physical benefits when doubling as an office chair?

Fri, 10/28/2022 - 11:01

The National Institute of Health suggests that weight training exercises performed intermittently will lessen the risk of cardiovascular disease. 

Are you overwhelmed trying to pick a workout? Beach this, cross that and so on. It seems like there is a new fad workout every week, and a lot of them can be expensive to either purchase the equipment or program.  

 

Sometimes, all you need to do is go back to basics.  

 

Jumping rope can be an amazingly inexpensive and effective workout. The equipment list is pretty much a jump rope and athletic shoes. Yep, that is it.  

 

Maybe you are not convinced it can do much for you. 

 

A 2013 study on Shape America showed that jumping rope for 10 minutes a day can provide the same cardiovascular benefits as a 30-minute daily jog. Same benefits and save over 2 hours a week? Those numbers are hard to argue. 

 

Want more? Jumping rope can also improve your coordination. A 2017 study in Indian Journals revealed jumping rope improved coordination for autistic children.  

 

Another 2017 study on Plos One revealed girls 11 to 14 years of age who jumped rope each week had a higher bone density than girls who did not jump rope. A 2019 study by the Korean Society for Bone and Mineral Research recommended jumping rope for 10 minutes a day to improve bone strength. 

 

Still not convinced jumping rope is an adequate workout? Consider that jumping rope is a full body workout focusing on calves, glutes, quads, core muscles, shoulders and endurance.  

 

In case you still have doubts, we recommend trying it. You will probably be surprised at the effort it takes to jump rope for ten minutes. 

 

Of course, before starting any workout, always talk to your doctor first.  

 

 

Wed, 10/05/2022 - 10:34

Sometimes, all you need to do is go back to basics.  

How often do you say, “I’m going to get more active,” but you put it off? Maybe it seems overwhelming, and you aren’t sure where to start? We get it. Here are some tips that may help you to kick off your goal of being more active… and healthier because of it. 

 

Like any lifestyle change, adding activity to your daily routine is easier if you have a plan. Experts recommend doing moderate to vigorous activity to get and stay healthy. Work with your doctor to create a plan that is right for you. Start slowly. And set small goals. 

 

Tip 1: Start with walking. 

For most people, walking is one of the easiest and cheapest ways to get moving. Keep track of the number of steps you take each day. You can use a phone app, a fitness tracker or a pedometer. Tracking can help you see the progress you're making toward your goals. That progress might inspire you to move more. 

 

Tip 2: Work up to a comfortable level. 

Even small amounts of activity add up. It's fine to be active several times throughout your day and week. If you're not active at all, work up to it. You may want to start by walking around the block every morning or walking for just 10 minutes. Over time, you can make your walks longer or walk more often throughout your day and week. 

 

Tip 3: Do activities you like. 

Find activities that fit your lifestyle and your personality.  

For example: 

• Do you like to be active on your own or with others? Joining a group or a class helps some people stay motivated. 

• Do you like structured activities like classes or everyday activities like gardening? 

Many people find that everyday activities are easier to fit into their life. Others are more likely to stay with an activity if it requires them to show up for a class or for a game. 

 

Tip 4: Take stock of how much you want to spend.  

How much money, if any, do you want to spend on gear or other expenses? There are activities to match every budget. You can walk around your neighborhood without spending any money. You may be able to join a community swimming, dancing or tai chi class for a small fee. 

 

 

Thu, 07/07/2022 - 14:19

How often do you say, “I’m going to get more active,” but you put it off? Maybe it seems overwhelming, and you aren’t sure where to start? We get it.

You’ve made a commitment to being more active. Good! Now let’s say you decide to go for a brisk walk. You’re probably thinking “Walking is not strenuous, so I don’t need to warm up or stretch.” You’re not alone in that line of thinking, but here’s why it’s always a good idea to warm up and stretch before any level of physical activity. 

 

When you warm up with some easy activities like waking in place, stretching or even taking a slow stroll, here is what happens to your body: 

 

• Your joints become more flexible, heading off potential orthopedic issues. 

• Your muscles work better as they warm up. 

• Your heart rate goes up, but because it does so slowly, there is less stress placed on your heart. 

• The blood supply to your muscles is increased, making them work more efficiently. 

• Your blood also releases more oxygen, which helps you during your exercise. 

 

The type of warming up you should do depends on a lot of factors, like your physical condition and what you plan to do for exercise. The main point to remember is that your warm-up should start slowly and build in intensity to a level that doesn’t tire you too much or overwork your body.  

 

Most experts recommend stretching as part of any warm-up routine. Activities like stretching and low-intensity walking are examples of active warm-ups. You can also use some passive warm-ups like getting in a sauna for a few minutes. Passive warmups can provide some benefits like raising your body temperature, but they don’t give you all the benefits you get with active warm-ups. 

 

Warming up and preventing injuries 

 

Warming up before exercising isn’t a guarantee that you won’t get injured during your exercise, but it can help to prevent some injuries. It only takes a few minutes – typically 10 minutes is recommended – so it would be wise to consider warming up. 

 

Before you start any exercise program, it’s best to talk with your primary care doctor for recommendations on a program that’s right for you. 

 

Mon, 04/11/2022 - 14:18

When you warm up with some easy activities like waking in place, stretching or even taking a slow stroll, here is what happens to your body:

We have all heard “Drop and give me X number of pushups,” either in movies, for punishment on a sports team or from time in the military. Why are pushups a frequent go-to for discipline? Because they are hard, most people don’t like doing them and they are an effective exercise for improving fitness, which is why the military and coaches like handing them out like candy on Halloween.  

To learn more about why pushups are so great, take our quiz. If you fail, you owe us 20 pushups.  

Mon, 03/28/2022 - 10:23

To learn why pushups are so great, take our quiz. If you fail, you owe us 20 pushups.

Your knees are supposed to do only one thing: bend. But even with just that singular function, knees are among the most injured, most age-susceptible joints in your body. Your knees are sandwiched between the ground and your center of gravity. Whenever you take a step, your knees absorb some of the force placed on your legs. That force can vary, depending on whether you’re walking or running and the amount of cushion in your footwear. Multiply that force by every step you’ve ever taken over the span of years, and some degree of knee deterioration is inevitable as you age.

 

Let’s look at how you can help make sure your knees stay strong and flexible throughout your life.

 

The impact of exercise

 

Taking care of your knees is vital to both your mobility and your quality of life as you get older. The key to maintaining healthy knees is strengthening the muscles that support the knee, including the quadriceps, hamstring and calf. Stronger muscles help cushion your knee and promote better alignment of the bones in the joint.

 

There are muscle-strengthening exercises you can do in your home, such as straight leg raises while you lay on the floor. Also, wall squats, which allow you to brace your back against a wall for support, can be helpful; just remember to focus on good form and repetitions. For cardio activities, opt for low-impact exercises that take the stress off your lower joints. Choose biking or swimming as opposed to running. Those activities allow you to strengthen your muscles without the wear and tear on your joints.

 

Body weight also plays an important role in knee health. The more you weigh, the more stress you put on your joints. As with all fitness regimens, it’s important to pair exercise with a nutritious diet that allows you to maintain a healthy weight.

 

When to see a doctor

 

“Most knee treatments can have you back on your feet the same day, and surgery is typically a last resort.”

 

Knee pain or swelling that persists for weeks or that becomes intense enough to interfere with your daily activities, means it’s probably time to schedule an appointment with your physician.

 

If it’s a sharp pain that comes on suddenly, or an annoying pain that persists for more than a few weeks, seek medical treatment. Any mechanical symptoms, such as catching, locking or giving out, should be looked at right away.

 

“If you end up needing medical treatment for a knee injury, there are many options available,” said Corey Jackson, D.O., orthopedic surgeon with the Genesis Orthopedic Group. “Most knee treatments can have you back on your feet the same day, and surgery is typically a last resort.”

 

Treatment will always depend on the issue. Anti-inflammatories can be taken orally. Other treatments include steroid injections, viscosupplementation injections that can help to restore the lubrication between bones in the joint, and physical therapy options. That’s why it’s important to see your doctor if your problem doesn’t resolve. The sooner

you see a doctor, the sooner he or she can identify the problem and formulate a treatment plan.

Wed, 03/02/2022 - 14:39

Knees are among the most injured, most age-susceptible joints in your body.

Your life is not one-size-fits-all, so why should your workout be? Just because a workout is popular or works for someone else does not necessarily mean it is the best fit for you. When starting a fitness routine, it is important to focus on what fits your unique lifestyle, interests and fitness level.

Thu, 02/03/2022 - 08:34

Your life is not one-size-fits-all, so why should your workout be?