exercise – Be Well Solutions

How Many Steps Should I Get Each Day?

Step tracking is a trend that shows no signs of waning, especially as pedometers, activity wearables, and step challenges grow in popularity. Increasing daily steps and intentional walking is a convenient form of physical activity. You can easily adapt pace and intensity to fit your personal fitness level, and it requires little to no equipment. This exercise is accessible, but how many steps should we aim for? Is there a magic number to reach each day? What are the benefits of increasing your step count? Let’s explore the answers to these questions to help you build a realistic and sustainable walking routine. Should I Aim for 10,000 Steps Each Day? You’ve probably heard that you should strive for 10,000 steps per day. However, you might be wondering where this number came from. Is there any scientific evidence to support it? [...]

Prioritizing Family Fitness Amid Busy Schedules

Between busy work schedules, back-to-school chaos, and daily responsibilities, it can be difficult to maintain a consistent exercise routine. For many, spending hours in a gym each week is an unrealistic option during this season of life. The thought of taking any time out of our day to work out can bring feelings of guilt and frustration. While we know physical activity has numerous health benefits, how do we prioritize it during busy schedules and seasons? Let’s explore realistic ways to keep active as a family now and in the years to come. Make it a Priority with Value Before exercise can become a lasting non-negotiable priority, it needs to be something you find genuine value in. We might know it is a healthy thing to do and our doctors or loved ones might encourage us along the way. However, [...]

Tags: #FitnessMotivation, #healthandwellness, #PhysicalActivity, ActiveHobbies, ActiveLifestyle, backtoschool, exercise, exerciseconsistency, familyfitness, FamilyHealth, fitnesstips, HealthyHabits, HealthyLifestyle, movement, physicalactivityguidelines, StressManagement, wellness, WorkLifeBalance|

Healthy and High-Tech: AI Uses in Wellness

Artificial Intelligence (AI) is having a profound impact on nearly every aspect of our lives, from work and education to personal communication. It is no surprise that AI has made its way into the world of health and wellness. While there are still plenty of improvements that can be made and precautions to take, it does offer some benefits that support healthy habits and lifestyles. Let’s explore several ways that AI can be integrated into your wellness journey. Mental Health Care Virtual consults and apps utilize AI to make mental health care and assistance more accessible. These platforms offer a space to discuss emotions and feelings, providing support and follow-up care. It can also aid in diagnosing mental health conditions for more personalized and expedited care. While it has limitations on its scope of care, it can be a useful [...]

Preventive Habits for a Longer, Healthier Life

Health and longevity in life are not simply measured by the quantity of years, but by the quality that accompanies them. The daily habits we make impact our wellness today and in the future. The following preventive practices can help support long-term health and quality of life. Eat Nutritiously Fill your daily diet with a variety of colorful, nutrient-rich foods. Aim to incorporate a variety of fruits and vegetables to obtain the necessary vitamins, minerals, fiber, and antioxidants. Focus on choosing nutrient-dense whole grains, lean proteins, and healthy fats. Pay attention to food labels, consider your portion sizes, and be mindful of your food choices. Practicing mindful eating will help you be more intentional and thoughtful when it comes to deciding what, when, where, how much, and how often you eat. Move Often Keep your body moving! Incorporating regular physical [...]

The Pros and Cons of Wearing a Weighted Vest for Exercise

Trends come and go in the fitness industry, making it difficult to navigate what is worthwhile and beneficial. A recent trend includes wearing a weighted vest for exercise. This is often referred to as rucking. While this training tactic originated from military training to build strength and endurance, it has now become a mainstream physical activity. Weighted vests can add intensity to workouts, but they are not necessarily the best option for every exerciser. We’ll take a closer look at the pros and cons to help you decide if this is the right trend for you and your workout routine. The Pros The use of a weighted vest during exercise increases the workload and resistance of the activity being performed. It adds intensity that is higher than using your body weight alone. This elevated workload will increase energy expenditure and [...]

Unlocking the Benefits of Short Workouts

Finding the time to fit regular exercise into your schedule can feel daunting, but it doesn’t have to. Even small bouts of activity can be beneficial. Don’t worry about clearing your agenda for an exercise session. Instead, let’s dig into the benefits of short workouts. What is Recommended? Before diving into the benefits of short exercise, let’s review the most recent recommendations set by the U.S. Department of Health and Human Services (HHS). In 2018, the HHS updated the Physical Activity Guidelines for Americans1. The recommendations for adults for the most health benefits include at least 150 to 300 minutes of moderate-intensity aerobic exercise accumulated weekly, plus strength training for all major muscle groups at least two days per week. In addition, the guidelines include minimizing overall sedentary time. One of the updates to this current edition is that bouts [...]

Heart Month: 7 Lifestyle Changes for Cardiovascular Health

Heart disease is the leading cause of death around the globe (World Health Organization1). While unchangeable factors such as age, genetics, and family history can increase risk, other modifiable lifestyle behaviors are significant in heart disease prevention and management. In a study published by the National Library of Medicine2 that involved participants of high genetic risk, “a favorable lifestyle was associated with a nearly 50% lower relative risk of coronary artery disease than was an unfavorable lifestyle.” Let’s explore eight lifestyle changes that can help lower the risk of cardiovascular disease and associated premature death. Eat Heart-Healthy Heart-healthy nutrition can positively influence cholesterol, blood pressure, blood sugar, and weight management. Incorporate a variety of fruits and vegetables for nutrients like fiber and vitamins. Choose leaner meats and fish as well as healthier fats. Limit your intake of processed foods and [...]

Tags: #PreventiveCare, BetterSleep, CardiovascularDisease, exercise, HealthyHabits, healthyliving, HeartDiseasePrevention, HeartHealthyEating, HearthHealth, LifestyleChanges, nutrition, StressManagement, WellnessTips|

Top Fitness Gifts for Every Exerciser – 2024 Edition

Outdoor Enthusiasts Biking Essentials. Whether biking along a scenic trail or a busy road, the right accessories can make your workout safe and efficient. Virginia Tech and the Insurance Institute for Highway Safety compiled a list of helmet ratings to help you find the best option. Keep your phone and personal items nearby with a front frame bag, such as the one from Rockbros. Keep your bike safe with a heavy-duty lock, like the one from Master Lock. Safety First for Fido. Don’t forget the K-9 essentials for any dog walker. No-pull leash and harness options, such as the Gentle Leader Headcollar or Easy Walk Harness, can help keep you in control and minimize unnecessary injuries for you and your pet. Rechargeable LED dog collars can be beneficial for early morning and evening walks to ensure others see you and [...]

Tags: #bikinggear, #giftgiving, #holidayfitnessguide, #kidsfitnessactivities, #outdoorftiness, #petsafety, #reflectivegear, #travelfitnessessentials, exercise, homeworkouts, wellness|

6 Effective Ways to Boost Your Mental Health This Season

Do you ever notice a shift in mood, energy, and overall mental health as the seasons transition? Shorter daylight hours, less sunlight, and isolation can take a toll this time of year. While physical health is important all year long, so is addressing and managing our mental health. Don’t let the challenges of the season get you down. Follow these tips to boost your mental health this fall and winter. Keep Moving Exercise isn't only beneficial for your body; it can positively impact your mental health! It increases the production of endorphins in the body. This hormone is often considered the body’s natural painkiller or mood-booster. Physical activity aids in lowering cortisol levels, a stress hormone. It can help with managing depression and anxiety symptoms. In addition, exercise can also increase concentration, improve self-esteem, promote quality sleep, and raise overall [...]

Tags: #support, bedtimeroutines, boostingmood, coping, exercise, holidaystress, mentalhealthtips, mindfulness, outdoorbenefitsformentalhealth, seasonalchanges, self-care, socialconnections, stayingactive, wellness|

Maximizing Your Home Workouts: Tips for Space, Equipment, and Motivation

Home workouts have been gaining popularity with no signs of slowing down. They bring flexibility and convenience to your exercise schedule to enforce a lasting habit. The variety of home exercise is growing with more apps, equipment, and virtual classes available at your fingertips. However, it can still come with distractions and challenges. We’ve compiled a list of tips to help you maximize your home workouts and build a successful habit. Plan Your Space Plan your workout area to be a more successful space. You don’t need a large home gym with state-of-the-art equipment to create an exercise-friendly environment. Begin by choosing a space with minimal distractions. Avoid high-traffic areas of the home and consider a corner or room with a door. Consider distractions near you, such as chores, work, or electronics. Determine the activities you plan to do and [...]

Tags: exercise, exerciseroutine, ExerciseTips, fitness, health, homeworkouts, motivation, stayingmotivated, wellness, workoutequipment|