Posts Tagged ‘exercise tips’

Little Known Health Benefits of Exercise

We all know how exercise helps improve overall strength and heart health. But aside from strengthening those muscles and giving you stronger bones, it also provides little known benefits such as improved hearing and fewer cold episodes.

Exercising is a great way to keep us healthy and there’s no contesting that. But if you’re still searching for a little push then this little known health benefits is certainly a welcome. It can give that extra motivation the next time you find yourself too lazy to workout.

 

 

 

 

 

 

 

 

 

 

Say Goodbye to Colds

Okay that is certainly an overstatement but people who exercise swear that they’re immune from colds or so they say. Exercises generally strengthen the body and in this case the immunity system. People who regularly exercise have good health habits and are more conscious of what they eat.

There is no direct link between fewer colds and exercise. However, studies have shown that between people who regularly exercise and those who don’t, the percentage of inactive participants suffering from colds are higher.

Prolonged, intense exercises however increase our risk for colds. This is because strenuous exercises increase the body’s levels of cortisol and adrenaline. Which can suppress the immune system thus increase the chances for cold.

Keep your Eyes Healthy

Exercises do not directly improve eyesight but it does lower your risk for developing eye problems such as cataracts. Exercising decreases inflammation which is a known cause for cataracts. Exercising regularly normalizes blood sugar levels. The eyes contain very fine blood vessels and abnormally high blood sugar levels can damage these blood vessels. This is why people with diabetes are at high risk for developing eye problems.

Better Hearing

No muscles to build here. Just like keeping your eyes healthy, exercise improve overall blood flow in the body. Better blood flow to the cochlea, the ear structure that converts sound into nerve signals that are sent to the brain can explain this. Overall, the body needs a healthy supply of all blood in order to function properly.

Listening to music during a workout or a quick run through the park is a good way to keep ourselves upbeat and in pace with our routine. But some go overboard and blast their ears with music which can have a damaging effect on hearing health. So keep those beats at a minimum and give your ears a break.

Sleep Better, Easier

Exercising is a great way to release stress and you don’t have to hit the gym to get this benefit. The home is an excellent place to workout. Simple home appliances and furniture can be excellent exercise equipment.

Sleep is never overrated. The body does not showdown instead goes into the process of repairing and recuperating after a hard day at work or a gruelling exercise routine. People who sleep better are more likely to perform better the following day.

Five Minute Fixes

Tired of feeling like the path to health and wellness is a long, drawn out path?  Then start small!  Use these quick five minute fixes to boost your health and to reach your goals one step at a time!

 

 

 

 

 

 

 

 

 

 

  • Wear a pedometer to determine the distance you walk each day.  Shoot for 10,000 steps per day.  If you aren’t reaching that goal, add an extra mile to your routine or take the steps instead of the escalator whenever possible.
  • Add jumping to your exercise routine – also known as plyometric moves – to build muscle and improve your bone density.  Try jump squats or scissor lunges in your next routine.
  • Spend the extra money to purchase good work out necessities – clothing, shoes, bras, supports, etc.  Purchasing the better brands versus going the cheaper route will ensure that you use them and that they are the best for your workout.
  • Don’t be a creature of habit.  Switch up your routines, walking routes, gym machines and even what days you do specific workouts. Change is good when it comes to exercise and fitness.
  • Consider the other ways that you can lose weight without really trying – clean the house and burn 200 calories or work in the garden and burn 272 calories.
  • Even if you have to travel or spend all day in a car or on a plane, still try to fit in physical activity. Take advantage of bathroom breaks by stretching and doing some light exercise.  Walk briskly through the airport in between flights if traveling by plane.
  • Build better bones and as much bone density as you can by doing weight-bearing activities like running or jumping as much as you can in your twenties and thirties.
  • Yoga has many healthy benefits for your body and your mind.  Even if you are a novice, take a class and try something different.
  • Work out with your significant other or a friend or family member.  This allows you to be a spotting partner for one another or just spend some quality time together working out.

Fitness for All

Trainer Tips: Habits to Avoid for Success

 

Trainer Tips

If you feel like you have hit your plateau and aren’t seeing any results from your workouts lately, there may be more problems than just diet and exercise that are interfering with your goals.

Many people play the “blame game” and find a host of reasons why things have wrong awry.  But according to fitness trainers, there are a number of habits that you can be doing that will wreak havoc on any diet or exercise program that you participate in.

  1. You are doing workouts that you hate – if your schedule is full of workouts that you don’t like doing, chances are you are going to continuously skip them often!
  2. You always take the same class – if you continuously do the same class then your body will get accustomed to that same workout, creating fewer results.
  3. You aren’t making a plan – if you are always going to the gym and “just winging it” then you won’t be seeing any real results anytime soon.
  4. You aren’t “fueling” your body – it’s not enough to just do the exercises alone, you must fuel your body adequately to have the energy you need to complete your workout.
  5. You’re skipping your warm up – it is super important to always give your body time to warm up before your workout to prevent injury and maintain a healthy lifestyle.
  6. You’re not getting enough sleep – lack of sleep is one of the biggest bad habits that all trainers talk to their clients about.  Sleep is critical for strength and recovery.  Your body must be rested in order to gain strength.

Feel the Burn Even When it’s Cold: Cold Weather Exercise Tips

winter exercise
Let’s admit something to ourselves, shall we? Mustering up the motivation to exercise is tough anytime, let alone once the weather has turned cold for the winter. Winter can discourage even the most motivated exercisers. And if you’re not particularly motivated in the first place then cold weather can spell disaster for your fitness regimen. Nevertheless, our bodies’ need for proper exercise remains the same year-round. Just because it’s 20 below doesn’t mean that we can put our fitness and well-being on hold.

One way to cope with the colder temperatures is to move your outdoors fitness regimen indoors by going to a gym or working out at home. While this is a valid way of accommodating for the weather while still fitting in your workouts there is also a lot to be said for getting your blood moving while outdoors. Outdoor exercise is a sure-fire cure for cabin fever and the winter blues. It also increases energy that can be sapped by gloomy weather. Exercising outdoors can also bolster your immune system- studies shows that moderate exercisers get 20 to 30 percent fewer colds than non-exercisers. With the right clothing and a little planning, cold-weather exercise is guaranteed to be safe, effective and fun.

Here are a few tips from the mayo clinic website on how to get the most of your cold weather workout:

• Check with your doctor. Experts say that almost everyone can exercise safely in the cold, including people with asthma and heart problems. But if you have health concerns, it’s best to get your doctor’s approval.

• Layer it on. One of the biggest mistakes cold-weather exercisers make is dressing too warmly. Exercise generates a considerable amount of heat — enough to make you feel like its 30 degrees warmer than it really is. At the same time, once you start to tire and the sweat dries, you can get chilled. The solution? Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. Start with a thin layer of synthetic material such as polypropylene, which draws sweat away from your body. Avoid cotton, which stays wet next to your skin. Next, try fleece for insulation. Top this with a waterproof, breathable outer layer. A heavy down jacket or vest will cause most people to overheat. If you’re naturally lean, though, you’ll need more insulation than someone who is heavier. If it’s very cold (about 0 F or -17.8 C) or you have asthma, wear a face mask or a scarf over your mouth.

• Protect your extremities. When it’s cold, blood is pushed to your body’s core, leaving your hands and feet vulnerable to frostbite. Try wearing a thin pair of gloves under a pair of heavier gloves or mittens lined with wool or fleece. You might want to buy exercise shoes a half-size larger than usual to allow for thick thermal socks or an extra pair of regular socks. And don’t forget a hat or headband — 30 to 40 percent of your body heat is lost through your head.

• Choose appropriate gear. If it’s dark, wear reflective clothing. To stay steady on your feet, choose footwear with enough traction to prevent falls. Wear a helmet for skiing, snowboarding and snowmobiling.

• Remember sunscreen. It’s as easy to get sunburned in winter as in summer — even more so if you’re exercising in the snow or at high altitudes. Wear a sunscreen that blocks both UVA and UVB rays and has an SPF of at least 15 or higher. Use a lip balm that contains sunscreen, and protect your eyes from snow and ice glare with dark glasses or goggles.

• Head into the wind. You’ll be less likely to get chilled on the way back if you end your workout with the wind at your back.

• Drink plenty of fluids. Drink water or sports drinks before, during and after your workout — even if you’re not thirsty. You can become just as dehydrated in the cold as in the heat from sweating, breathing and increased urine production.

• Pay attention to wind chill. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Fast motion — such as skiing, running, cycling or skating — also creates wind chill because it increases air movement past your body. When the temperature is 10 F (-12.2 C) and the air is calm, skiing at 20 miles an hour creates a wind chill of minus 9 (-22.8 C). If the temperature dips well below zero (-17.8 C), choose an indoor activity instead.

• Know the signs of frostbite and hypothermia. Frostbite is most common on your face, fingers and toes. Early warning signs include paleness, numbness and loss of feeling or a stinging sensation. If you suspect frostbite, get out of the cold immediately and slowly warm the affected area without rubbing. If numbness continues, seek emergency care. If you suspect hypothermia — characterized by intense shivering, slurred speech, loss of coordination and fatigue — get emergency help right away. To help prevent problems, warm your hands and feet every 20 to 30 minutes, and know when to head for home.

• Stay motivated. When it’s cold outdoors, there’s no need to hit the couch. With a little knowledge and fortitude, you can meet the challenges — and reap the rewards — of winter exercise. For many people, the solitude and quiet alone are reason enough to brave the elements.

By following these simple guidelines you will be able to enjoy a time of solace, appreciate the beauty of winter and get in a good workout all at the same time.