Exercise Articles

Fitness for All February Fitness Challenge – Can You Do It?

It’s February… again. Yeah, we know that for some February is their least favorite month (Hello Groundhog Day?!) but this short month is the perfect opportunity to start a Winter Challenge!

This easy at-home winter challenge can be adapted any way that you see fit. Want a harder workout? Double the amount of reps/miles/etc. Need a more laid-back work out? Lessen the reps/miles/etc. Any way you look at it, you are still getting that much-needed mid-winter exercise.

Here’s the 28-day (thanks short month!) February Fitness Challenge breakdown and feel free to adjust accordingly!

Day 1: 25 squats

Day 2: 10 burpees

Day 3: 30-second plank

Day 4: 10 push ups

Day 5: 1-mile walk

Day 6: 25 walking lunges

Day 7: 30-second bridge

Day 8: 20 donkey kicks

Day 9: 50 high knees

Day 10: 2-mile walk

Day 11: 25 burpees

Day 12: 15 pushups

Day 13: 150 jumping jacks

Day 14: 45-second plank

Day 15: 50 jump squats

Day 16: 30 jump lunges

Day 17: 45-second bridge

Day 18: 30 donkey kicks

Day 19: 20 pushups

Day 20: 3-mile walk

Day 21: 60-second plank

Day 22: 20 single leg bridges

Day 23: 150 skiers

Day 24: 40 walking lunges

Day 25: 50 squats

Day 26: 20 burpees

Day 27: 60-second bridge

Day 28: 100 high knees 

Fitness for All: Best Workouts for Short Amounts of Time

As things around the world are “starting” to get back to normal after the past 18 months, people find themselves back in the hustle and bustle of their “pre-pandemic” life.

Work, social lives, activities, school, sports and so much more occupy a huge chunk of our days and leave very little time for exercise. But there are still great exercises that you can fit into any busy schedule. Experts suggest that if you don’t have time to do a full circuit exercise routine, then just stick to one or more of these three great body movers – around the world lunges, squats, and planks.

Here’s how to do the above for maximum benefits.

Around the World Lunges - Start standing with feet shoulder-width apart. Take a large step forward with your left foot. Bend both knees to about 90 degrees, making sure that your weight is evenly distributed between both legs. Your front knee should be directly over your ankle (and not extended past it). That is your front lunge. Step your left foot back to center. Step the left foot out to the left side and bend the left knee (kneecap facing forward).

Keep the right leg extended straight. That’s your side lunge. Step your left foot back to center. Next step your left foot behind you so now your right leg is in front. That’s your rear lunge. Return left leg to starting position. Now repeat the sequence in the opposite direction using the right leg.

Squats - Start standing with feet about hip-distance apart. Engage your core muscles as you begin pressing your hips back as if you’re about to sit in a chair (increasingly shifting pressure onto your heels and keeping them flat on the floor), lowering as far as you are able. Focus on keeping your shoulders pulled back and your back straight. Keep knees in line with toes. Press into your feet and straighten to come back up. (You should feel the glute and other leg muscles engage.)

Planks - Start in the top of a push-up position, making sure your shoulders are above your wrists. Engage your leg muscles, pushing back through your heels, while also engaging your core muscles. Hold the position, making sure your shoulders don’t collapse inward and your back doesn’t sag down. You want to be in as much of a straight line as possible.

Fitness for All: Take a Walk… or a Hike

In 2018, more than 111 million people chose walking as their aerobic activity of choice and in 2020, hiking enticed 57.8 million Americans to hit the trail, a number that dramatically increased since 2014.

Both activities are low-risk ways to get your exercise in (especially during a pandemic) and keep you moving!

But is walking better than hiking? Or is hiking better than walking? Here a couple things to keep in mind when choosing to lace up your sneakers or hiking boots.

Walking is typically done outside in an urban or suburban flat area (or indoors on a treadmill or at a mall), while hiking is done in the outdoors along natural terrain, with elevation changes.

Both walking and hiking can help you to manage cholesterol and blood pressure. They are both great for improving heart and lung performance, and they both can help you lose weight.

If you want to burn more calories, hiking is your better option. While you can burn approximately 100 calories per mile walking, you can burn approximately 500 calories per mile hiking while wearing a heavy backpack going over arduous terrain.

If you are looking for an inexpensive workout, then walking wins this one. You can walk for free anywhere; while you might have to drive further distances to hike and wear hiking boots and use other hiking gear for peak performance.

Whether you choose to take a hike or take a walk, both activities are great ways to get your exercise, clear your mind and take a breath of fresh air!

Fitness for All: Winter Fitness- Safety for Exercising Outdoors

The cold months are upon us and once again we take to the outdoors to get some winter exercise in. Try these tips for exercising during the cold months to stay motivated, fit, and warm.

Stay safe during winter exercise. Be sure to check with your doctor before starting any outdoor exercise routines, as many people with certain conditions – like asthma and heart problems – may have some conflicts with their medications and the colder weather.

Check the weather conditions and wind chill. Temperature, wind, and moisture, along with the length of time that you’ll be outside, are key factors in planning a safe cold-weather workout. The wind can penetrate your clothes and remove the insulating layer of warm air that surrounds your body. Any exposed skin is vulnerable to frostbite.

Know the signs of frostbite and hypothermia. Frostbite is most common on exposed skin, such as your cheeks, nose, and ears. It can also occur on hands and feet. Early warning signs include numbness, loss of feeling or a stinging sensation. Hypothermia is abnormally low body temperature. When exposed to cold temperatures, your body begins to lose heat faster than it can be produced. Exercising in cold, rainy weather increases the risk of hypothermia. Older adults and young children are at greater risk.

Dress in layers. Dress in layers that you can remove as soon as you start to sweat and then put back on as needed. First, put on 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 add a layer of fleece or wool for insulation. Top this with a waterproof, breathable outer layer.