exercise Archives - Be Well Solutions

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|

Exercise and Cancer Prevention

Regular exercise comes with a host of benefits, including cancer prevention. According to the National Cancer Institute, “Approximately 40.5% of men and women will be diagnosed with cancer at some point during their lifetimes.” With studies showing how prevalent cancer is, being able to lower our risk can make a significant impact. Let’s explore the relationship between exercise and cancer prevention and exercise recommendations. The Benefits of Exercise Observational studies created adequate research to show evidence that exercise can help lower the risk of certain types of cancers, including bladder, breast, colon, endometrial, esophageal, kidney, and stomach cancer (National Cancer Institute). Although more research is needed, limited evidence points to a lowered risk of other cancers like pancreatic, blood, prostate, ovarian, thyroid, liver, and rectum cancer as well. Regular physical activity aids in cancer prevention in several different ways. It [...]

Tags: #PhysicalActivity, CancerRisk, CancerTypesandExercise, exercise, ExerciseandCancerPrevention, ExerciseandQualityofLife, ExerciseforCancerRecovery, ExerciseRecommendationsforAdults, health, HormoneRegulationandCancer, PhysicalActivityGuidelinse, WeightManagementandCancerPrevention, wellness|

Exercise: Back 2 the Basics

Regular exercise can positively influence almost every body system, from managing weight to lowering disease risk. However, navigating the plethora of information about physical activity and exercise can be challenging. We’re returning to the basics to understand the main components of exercise, the current recommendations, and the steps to get started. Aerobic Exercise Aerobic exercise is “any activity that uses large muscle groups, can be maintained continuously and is rhythmic in nature” (World Journal of Cardiology1). These activities require oxygen to produce energy, hence the name aerobic. You might also know them as cardio exercises. Aerobic exercise improves heart health, circulation, endurance, and respiratory health. It can help manage blood sugar, blood pressure, and mental health. Activity examples include running, walking, hiking, cycling, and swimming. Strength Exercise Anaerobic exercise is “intense physical activity of very short duration, fueled by the [...]

Tags: activity, AerobicExercise, exercise, GettingStarted, goals, health, StrengthExercise, wellness|

The Science of Recovery: How to Optimize Your Rest Days

Whether your goal in exercise is to get stronger, improve endurance, break a personal record, increase function, manage weight, or feel your best, you’ll need to make rest and recovery part of your plan. Proper recovery allows time for your body to adapt, reach its goals, and keep your regimen more consistent. Whenever this necessary component gets overlooked, it increases the risk of injury and hinders muscle growth and overall progress. Even if you’re not an avid exerciser, you may be familiar with how massage, stretching, and foam rolling can help ease sore muscles, as well as ice and cold therapy can help reduce inflammation. Your rest and recovery shouldn’t stop there. We’ve compiled several more ways to optimize your rest days. Proper Nutrition & Hydration Protein is essential for muscle repair and growth, and carbohydrates are stored in muscle [...]

Tags: Active Rest, exercise, habits, health, hydration, lifestyle, Prioritize Sleep, Proper Nutrition, wellness|

5 Benefits of Outdoor Workouts for Mind and Body

As the warmer, sunny weather rolls around, our motivation to move more tends to rise. We might feel more inclined to take a quick walk outside during our lunch break or hike with friends on the weekend. The weather can certainly impact our will to exercise, but did you know outdoor activity can benefit the mind and body? Let’s explore five reasons to get outside and get moving. Stress and Mental Health Management Research has shown that outdoor activity can help decrease feelings of anger and depression while improving mood (ACE Fitness1). Sunlight increases our body’s production of the hormone serotonin. Serotonin is known for being a mood booster and promotes feelings of calmness (Healthline2). Studies have also shown that the Vitamin D we get from time spent in the sunshine also helps to stabilize mood and lower depression risk [...]

Tags: budget, challenges, corporate wellness, exercise, health, mental health, outdoor activity, outdoor exercise, social, stress, wellness|

5 Ways to Take Charge of Your Health During Women’s Health Month

May is women’s health month. This month brings more awareness to the importance of health for women and girls and encourages actionable ways to make it a top priority. Our plates are constantly full as women. We care for other people and things daily, while our own needs often slip to the bottom of the to-do list. Let this time be your reminder to take stock of your health and learn to prioritize your care. Prevention Regular preventive physicals and screenings are a necessary part of healthcare. They help establish baselines, acknowledge family history, and monitor any changes in health that could become more serious. While preventive health is equally important for men and women, there are a handful of conditions that are more prevalent in women, including Breast Cancer, Irritable Bowel Syndrome, Osteoporosis, and Stroke (Advent Health1). For many [...]

Tags: #Anxiety, Balanced Nutrition, breast cancer, exercise, healthy eating, heart disease, mental health, Osteoporosis, physical activity, Preventive Healthcare, Screenings, wellness, women's health, Women's Health Month|